Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. CF[...]

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

CF LEMAN VICH ROOKIE A. Overhead Squat 8-8-8-8 Rest 3 min B. 21-15-9 Overhead Squats Burpee Pull Ups INTERMEDIATE A. 2 Rounds for time: 1600m Run[...]

CF LEMAN VICH ROOKIE A. 5 x 3 min AMRAP repeats: Row 10 Calories 6 Power Cleans 3 Push Jerks Rest 3 min INTERMEDIATE A. Front[...]

CF LEMAN VICH ROOKIE A. EMOM for 10min: 6 Butterfly Sit Ups 3 Toes to Bar B. EMOM for 10min: 6 Thruster 3 Handstand Push Ups [...]

CF LEMAN VICH ROOKIE A. Deadlift 5-3-1-5-3-1 Rest 3 min B. 21-15-9 Deadlift Box Jump INTERMEDIATE A. Complex: 3-3-3-3-3 (Power Snatch+Snatch Balance+Squat Snatch) Rest 3 min[...]

CF LEMAN VICH ROOKIE A. AMRAP 25min: Run 400m (weighted) 10 Power Cleans (heavy-ish) INTERMEDIATE A. Clean and Jerk 4-3-3-4-3-3 Rest 3 min B. 5 Rounds[...]

CF LEMAN VICH ROOKIE A. 4 Rounds for time: 40 Cal Row 40 Push Ups 40 Front Rack Alternating Lunges 40 Pull Ups (In teams of two, only[...]

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

CF LEMAN VICH ROOKIE A. Push Jerk 9-7-5-7-5-3 Rest 2 min B. AMRAP 12min: 10 KB Swings (American) 5 KB Clean and Press (left) 10 Push Ups 5[...]

CF LEMAN VICH ROOKIE A. Power Clean 5-5-5-5 Rest 3 min B. 4 Rounds of 3 min: Row 250m Run 200m Max Reps Knees to Elbows in remaining[...]

CF LEMAN VICH ROOKIE A. 21-18-15-12-9-6 Pull Ups Box Jumps Squat Snatch INTERMEDIATE A. 3 Rounds for time: 80 Double Unders 8 Muscle Ups 8 Clusters[...]

CF LEMAN VICH ROOKIE A. Back Squat 3-3-3-3 Rest 2 min B. 4 Rounds for time: 20 Back Squats 40 Sit Ups 80 Speed Steps (In teams of[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE Speed Testing A. Row 100m for time (max 3 attempts) B. Row 250m for[...]

CF LEMAN VICH ROOKIE A. Handstand Practice B. AMRAP 20min 25 Double Unders 200m Run 25m Bear Crawl INTERMEDIATE A. Alternating EMOM for 5 Rounds: 1.[...]

CF LEMAN VICH ROOKIE Please determine any missing 3RM or 5RM in any of the following lifts: Back Squat Deadlift Press INTERMEDIATE Please determine any missing[...]

CF LEMAN VICH Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches[...]

CF LEMAN VICH ROOKIE A. Front Squat 6-4-2-5-3-1 Rest 2 min B. For time: 40 Sit Ups 40 KB Swings Run 400m 30 Sit Ups 30 KB Swings[...]

CF LEMAN VICH ROOKIE A. Practice Pull Overs B. AMRAP 20min: 10 Burpees 30 Squats 60s Handstand Hold INTERMEDIATE A. Accumulate 2 min in each of[...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5-5 Rest 3 min B. AMRAP 15 min: 5 Deadlifts 10 Burpees 15 Box Jumps INTERMEDIATE A. “Isabel” For time:[...]

CF LEMAN VICH ROOKIE A. Weighted Pull Up 2RM (Work up to the heaviest load you can do for 2 reps) B. 4 Rounds for time: Run 400m[...]