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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 RFT 3 Cleans (225/155) 200M Sprint 20 KB Snatches (53/35) 10ea. arm *2 MIN REST* U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)Extended Warm-upTurkish Get Up (Build to Quality Weight )FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep....

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain ClimbersStrengthShoulder Press (7-7-7-7-7*)7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold in Push-up Position after each set.WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 20 Alt. DB Snatch (40/30) MIN 2 - 15 BurpeesScore is...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBSWorkoutMetcon (Time)3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Bert For Time: 50 Burpees 400M Run 100 Push UPS 400M Run 150 Walking Lunges 400M Run 200 Air Squats 400M Run 150 Walking Lunges 400M Run 100 Push UPS 400M Run 50 Burpees...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 50 Burpees 400M Run 100 Push Ups 400M Run 150 Walking Lunges 400M Run 200 Air Squats 400M Run 150 Walking Lunges 400M Run 100 Push Ups 400M Run 50 Burpees "U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Air Squats 10 DB Power Cleans STATION 2 AMRAP 30 Mountain Climbers 10 Push-ups STATION 3 AMRAP 20 Step-ups 10 Up-downs STATION 4 AMRAP 30 Bike Crunches 10 DB Push Press...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge UpsStrengthDeadlift (Heavy Set of 5)ON A 8:00 RUNNING CLOCK...

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