crossfit Archives - Noskov Fitness - CrossFit LIC

crossfit

Home
crossfit

Quote of the Day: “That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.” – Ralph Waldo Emerson

A. Spend 10 minutes working up to a challenging Power Clean, then plan on hitting that weight for 2-3 more singles.

B. amrap in 17 min:
7 Power Cleans, 155/95#
Ring dips, 7/4 reps
14 bumper plate burpees, 45/25#
400m run
1 minute rest

A1. Back or Box Squat, 8×1
A2. Single arm Kettlebell strict press, 8×2

B. 500m Repeats

500m Row
Rest as needed
500m Row

Optional ‘Cash Out’: 800m Run

Coaches Notes: Squat – 4th and last time we are going up in weight. The weight should be feeling heavy by now. We will have three more squat sessions (8×1, 7×2, 6×3) before we test for some new weight in about two weeks. Make sure technique is on point. 500m repeats: all out effort both times. Try to set a new 500m PR.

amrap in 14 min:
4 Squat Snatches (or Power Snatch to Overhead Squat), 115#/75#
6 Overhead Squats, 115#/75#
Strict Pull-ups, 8/6 reps
10 Deadlifts, 115#/75#
200m Run
1 minute rest

A1. Shoulder Press 5×3
A2. Single Arm Ring Rows 5×6

B. amrap in 7 minutes:
15 Kettlebell Swings, 24/16kg
100’ Overhead Plate Walk, 45/25#
15 Jumping Chest to Bar Pull Ups

Optional ‘Cash Out’: Rest 2 minutes then finish the round you are on, then do one more round.

If you find yourself doing more than one or two cash outs per week, its time to talk to a coach. We can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.

Today we will have one class only – at 10am. This class will be led by Kevin Prowse, the USAW Level 2 Senior Coach and a weightlifting competitor. Don’t miss it! The class will concentrate on olympic weightlifting and will be an “introduction” to the upcoming Weightlifting Program, that is starting September 10th.

To register for this upcoming specialty program go here.

Quote of the Day: “You have power over your mind – not outside events. Realize this, and you will find strength.” -Marcus Aurelius

A1. Back or Box Squat, 6×3
A2. Single arm Kettlebell strict press, 6×5

B. amrap in 7 min:
5 Chest to Bar Pull-ups
10 Push-ups
15 Box Jumps, 24/20”

Optional ‘Cash Out’: 2 Minute Row, 1 Minute Wall Balls, 2 Minute Row.

Please welcome our newest member Elizabeth, who just graduated into classes! Let the fun begin!

Quote of the Day: “The most difficult thing is the decision to act, the rest is merely tenacity.” – Amelia Earhart

A. Spend 10 minutes working to a moderate (50-65% of max) Squat clean + 1 Front squat. Then plan on hitting that weight for 2-3 sets.

B. For time:
10, 9, 8… 1 reps of
Front squat 135/83#
Knees to Elbows

B.Bonus. if you finish the workout in under 10 minutes, you have from minute 10 until minute 12 (120 seconds) to row for as many calories as possible. You may only row between the minutes of 10 and 12. If you finish at 11, you can jump on the rower and get some calories for the remaining time before the 12 minute mark. Each calorie will deduct one second from your time. Record your ‘adjusted’ time. Log your calories and your real time to the notes.

Upcoming weekend schedule: on Saturday we will have one class only, at 10am. This class will be led by Kevin Prowse, the USAW Level 2 Senior Coach and a weightlifting competitor. Don’t miss it! The class will concentrate on olympic weightlifting and will be an “introduction” to the upcoming Weightlifting Program, that is starting September 10th. To register for this specialty program go here.

On Sunday we will also have one 10am class only. Coach Jacinto will lead you through one of our fun workouts we haven’t done in a long time.

A1. Deadlift 7×1
A2. Weighted Pull-ups 7×2

B. for total reps:

amrep in 2 min:
15 Double KB Russian Swings
then max Double KB Thrusters

2 minute rest

amrep in 2 min:
15 Double KB Russian Swings
then max Double KB Thrusters

Quote of the Day: “Only those who will risk going too far can possibly find out how far one can go.” – T.S. Eliot

A. Pistol practice. Work up to a weighted pistols if possible.

B. For time:
Row 2000m
2 minute rest

100’ Walking Lunges
15 Dumbbell Push Presses, 40/25#
Row 500m/400m
50’ Walking Lunges
10 Dumbbell Push Presses, 40/25#
Row 500m/400m

Please welcome our newest member Mandi, who graduated into classes last week. Let the fun begin!

Quote of the Day: “You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius

A1. Back or Box Squat, 7×2
A2. Single arm Kettlebell strict press, 7×4

B. For time:
400m Ball Run, 20/14#
100 Double Unders
20 Burpees

Optional ‘Cash Out’: 800m Run


1 2 3 4 226
Search

Find Us on Facebook

Our Flickr Photos

Meal of the Day

Order Meals From Our Partner Here

kbk-logo-small
Shop Now Rogue Fitness CrossFit Store