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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...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7:00 MINUTE CAP) 5 SA KB DL* 5 SA Russian KBS 5 SA KB Clean 5 SA KB Thruster 100m Jog *Complete one full round of the KB complex on the right, one full round on the left, then go out for...

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)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row -- focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8 KB Romanian DL 8 Glute Bridge-Ups (:01 pause at the top)StrengthDeadlift (10-10-10)EVERY 2:30...

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