PSKC CrossFit - CrossFitView Public WhiteboardFront Squat (5x3 @80%)Last set Max EffortMetcon (Time)1x DeadLift 1x Burpee 2x Deadlifts 2x Burpees 3x Deadlifts 3x Burpees 4x Deadlifts 4xBurpees 5x Deadlifts 5x Burpees 6x Deadlifts 6x Burpees 7x Deadlifts ...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)1x KB DeadLift 1x Burpee 2x KB Deadlifts 2x Burpees 3x KB Deadlifts 3x Burpees 4x KB Deadlifts 4xBurpees 5x KB Deadlifts 5x Burpees 6x KB Deadlifts 6x Burpees 7x KB Deadlifts...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)1 Mile Run Run to Swayze and back then Community Action and back = 1600M (1 Mile) This is the initial test - we will retest in a few weeks to see how your time has improved....
PSKC CrossFit - CrossFitReview Rope Climbing Technique https://youtu.be/nI4MijQJ_NoView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Team of 3 -200 KB Snatches (53/35) -100 Burpees -200 Russian Swings (53/35) -100 Burpees Athlete 1: Works on Chipper Athlete 2: Works on a 5k Ski (or Row if no Ski-Ergs are available) Athlete 3: Rest **Workout is not complete until 5k ski and chipper are...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)30 Min Time Limit -Partner Up- 1200m Partner Run 10 Wall Walks 800m Partner Sled drag (180#/140#) 400m Kettlebell Farmer Carry(53/35) 30 Burpee Broad Jumps -IF, you complete workout, you and your partner will begin to row max Cals with time remaining. - Your Score...
PSKC CrossFit - CrossFitView Public Whiteboard...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)3 Rounds For Time 50x Double Unders 40x Ab Mat Sit-Ups 30x American Swings (53/35) 20x Pull-Ups 10x Cal Ski -Intermediate- 3 Rds for Time 150x Singles 40x Ab-Mat Sit-Ups 30x American Swings (35/26) 20x Ring Rows 10x Cal Ski"Three Rules of Work: Out of clutter find simplicity. From discord find...
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (4x4)4x4 @ 70%, last set all outAccessoryStrict Pull Ups (2x)2 Sets of Max Effort Strict Pull-Ups5 minutes rest in between pull up attemps, use bands if necessary, complete after all bench press setsMetcon (AMRAP - Rounds and Reps)AMRAP10 2...