CF LEMAN VICH ROOKIE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. [...]

CF LEMAN VICH ROOKIE A. Power Clean 7-6-5-6-7 Rest 2 min B. 3 Rounds for time: 25 Sit Ups 15 Power Cleans INTERMEDIATE A. 3 Rounds[...]

CF LEMAN VICH ROOKIE A. “Freddy Friday” AMRAP 13min: Run 200m 13 Back Squats INTERMEDIATE A. Overhead Squat 7-7-7-7 Rest 3min B. “Freddy Friday” AMRAP 13min:[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Deadlift 15 Push Ups 5 Handstand Push Ups INTERMEDIATE A1. Shoulder Press 7-7-6-6 Rest 1 min[...]

CF LEMAN VICH ROOKIE A. AMRAP 10min: 20 Double Unders 10 Hang Power Snatch 20 Double Unders 10 DB Thrusters INTERMEDIATE A. Power Clean 7-7-7 Rest[...]

CF LEMAN VICH ROOKIE A. For time: Row 1000m Run 800m 60 KB Swings 40 Burpees 20 Pull Ups INTERMEDIATE A. EMOM for 5 min 5[...]

CF LEMAN VICH ROOKIE A. Every 5 min for 25min (5 Rounds): Row 500m 20 Wall Ball INTERMEDIATE A1. Good mornings 10-10-10-10 Rest 30s A2. Chinese[...]

CF LEMAN VICH ROOKIE Any workout from the ‘Light Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Light Metcon’ category of benchmarks on[...]

CF LEMAN VICH ROOKIE A. 10 Rounds for time: 3 Strict Pull Ups 6m Handstand Walk (wall runs) 9 Pistols INTERMEDIATE A. Hollow Hold Hell 3[...]

CF LEMAN VICH ROOKIE A. Back Squat 5RM B. Shoulder Press 5RM C. Deadlift 5RM INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard.[...]

CF LEMAN VICH ROOKIE A. 3 rounds for time: 10 Power Snatch 10 Knees to Elbows 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time:[...]

CF LEMAN VICH ROOKIE A. Every 3 min for 9 rounds (18min): 15 Overhead Squats 10 Burpees over the Bar 5 Chest to Bar Pull Ups [...]

CF LEMAN VICH ROOKIE A. AMRAP 25 min 200m Farmer Carry 10 Medball Cleans 20 Overhead Walking Lunges INTERMEDIATE A1. Complex 3-3-3-3-3 Rest as needed (Complex=[...]

CF LEMAN VICH ROOKIE A. 4 Rounds for time: 15 Push Press Row 500m Rest 2 mi INTERMEDIATE A. 4 Rounds for time: Run 400m 20[...]

CF LEMAN VICH ROOKIE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. [...]

CF LEMAN VICH ROOKIE A. AMRAP 15min 20 Double Unders 10 KB Swings 10 Knees to Elbows INTERMEDIATE A. For time: 1000m Row 25 Burpees over[...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Deadlift A. Two Rounds for time: 9-7-5 Deadlift Burpees[...]

CF LEMAN VICH ROOKIE A. For time: 120 single-unders, each, relay 120 jumping chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120[...]

CF LEMAN VICH ROOKIE A. 6 Rounds for time: 10 Box Jumps 20s L-Sit 10 Push Ups INTERMEDIATE A. Bulgarian Split Squats 12-12-12-12 (Each leg) Rest[...]

CF LEMAN VICH ROOKIE A. Every 4 min on the minute for 4 Rounds: Run 400m 15 Squat Clean Thrusters INTERMEDIATE A. 5 Rounds not for[...]