crossfit Archives - CrossFit LIC - Noskov Fitness



For time:
3 Rope Climbs, 15 ft
Row, 600 m
30 Overhead Squats, 95/53 lbs
Run, 600 m
DB Overhead Walking Lunge, Left Arm, 40/25 lbs, 30 ft
DB Overhead Walking Lunge, Right Arm, 40/25 lbs, 30 ft
15 Handstand Push-ups
30 Box Jumps, 24/20 in
60 Kettlebell Swings, 16/12 kg

With all the Open madness we did not mention on the blog the last Whole Life Challenge results. And we had some great wins! Several people lost upwards of 20 pounds on the scale (way more fat loss and lean muscle gain), and quite a few improved body composition and greatly improved performance in training. And the winner is… Patricia Bekti!!! Patricia wins a Personal Training session and our new hoodie! The team that stayed on track and won by total points is Becky, Jenn LaSalle, Ashley, Olga, Tony and Andy Smyth. Each of the winning team members gets 30 minutes Personal Training session!

We have the last week of Push Presses and will wrap it up next Wednesday with the 1RM test. Next on the agenda is Front Squats!

A1. Push Press 3-3-3-3-3
A2. L-hang, 40 sec

B. amrap 7 min:
7 DB Hang Power Clean To Overheads, 40/25#
DB Overhead Walk, 70 ft
7 DB man-makers (push-up + right arm db pull + push-up + left arm db pull = one rep)

Absolutely awesome job yesterday with the 15.5! Great times, team camaraderie, fun! Congratulations to team Krakens for the overall win! Come over and claim your t-shirt and half an hour PT session with your coach!

A. Practice KB Snatch

B. For time:
Russian KB Swing, 24/16kg, 25 reps
Sit-ups, 25 reps
Russian KB Swing, 24/16kg, 20 reps
Sit-ups, 20 reps
Russian KB Swing, 24/16kg, 15 reps
Sit-ups, 15 reps
One arm Russian KB Swing, 24/16kg, 10 reps right hand
Toes-to-bar, 10 reps
One arm Russian KB Swing, 24/16kg, 10 reps left hand
Toes-to-bar, 10 reps
One arm Russian KB Swing, 24/16kg, 5 reps right hand
Toes-to-bar, 5 reps
One arm Russian KB Swing, 24/16kg, 5 reps left hand
Toes-to-bar, 5 reps


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

Men use 65 lb.
Women use 45 lb.

A1. Weighted Pull-up 1-1-1-1-1-1-1
A2. Weighted Plank Hold, 30 sec

B. amrap in 12 min:
5 Deadlifts, 225/155
10 Pull-ups
20 Unbroken Double Unders

A. Max Height Box Jump

B. Max Distance Broad Jump

C. 3 rounds for time of:
Row, 500 m
12 Burpees
21 Box Jumps, 24/20 in

Please welcome our newest members Punita & Timi, who just graduated into classes!

A. Snatch + Hang Snatch + Overhead Squat + Snatch Balance

B. “Isabel”
Snatch 135/95#, 30 reps for time

A. Practice Pull-Overs and Bar Muscle-Ups

B. 15 min, for total reps:
begin with amrap in 5 min:
Bar Muscle-Up

then amrap in 5 min:
Kettlebell Snatch

then amrap in 5 min:
Row (10m = 1 rep)

Scoring: This is 15 minutes of work. The clock doesn’t stop. Each movement earns you points. In the first 5 minutes, you can select any combination of the movements, but once chosen, have to stick to the sequence. Example: Bar Muscle-Up -> Pull-Up -> Toes-To-Bar -> Pull-Over. Example 2: Pull-Up -> Toes-to-Bar. Please record your movements and the sequence chosen in the Notes. In the second 5 minutes you can select the weight of the Kettlebell from the table below. Only ONE SWITCH of hands is allowed. Your total reps are calculated according to the table. In the third 5 minutes every 10m completed on the erg earns you 1 rep.

Pull-up – 1 point
Toes-to-bar – 1 point
Pull-over – 2 points
Muscle-ups – 4 points

KB Snatch, each rep:
16 kg – 0.5 points
20 kg – 0.75 points
24 kg – 1 point
28 kg – 1.25 points
32 kg – 1.5 points

8 kg – 0.5 points
12 kg – 0.75 points
16 kg – 1 point
20 kg – 1.25 points
24 kg – 1.5 points

Row 10m – 1 rep.

A1. Push Press 2-2-2-2-2-2
A2. 30 sec side bridge L + 30 sec side bridge R

B. 15-12-9 reps of:
Thrusters, 95/65#
Bar Facing Burpees

rest 2 min

C. 9-6-3 reps of:
Thrusters, 115/75#
Bar Facing Burpees


Here comes 15.4!

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups, 3 cleans
6 handstand push-ups, 3 cleans
9 handstand push-ups, 3 cleans
12 handstand push-ups, 6 cleans
15 handstand push-ups, 6 cleans
18 handstand push-ups, 6 cleans
21 handstand push-ups, 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

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