PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)For Time – 20 Min Cap 500m row 30 T2B (K2E) (T2R) 15 Back Squats (135/105) 500m row 24 T2B (K2E) (T2R) 12 Back Squats (135/105) 500 row 18 T2B (K2E) (T2R) 9 Back Squats (135/105) **5 MIN BREAK** Heavy Back SquatWeightliftingBack Squat (Heavy for the day!)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds NFT 10 x Banded Side Steps 10 x Good Morning 10 x Push Up 20 Min AMRAP 200m Run 5 Burpees 10 Russian Swing (62/44) 15 Air Squat...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMerry Christmas (Time)Spend time away from your phone and all of life’s other distractions. Enjoy this Christmas with the ones you love. ❤️ AMRAP the dinner table. Hug your family FOR TIME EMOM shout MERRY CHRISTMAS!...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)12 Days of Christmas Partner Day!! Each Partner performs all reps, 1 person working at a time 1 HSPU (Wall Walk) 2 DBalls (100/60) 3 Burpees 4 Pull Ups/Ring Rows 5 Box Jumps/Steps Ups (24/20) 6 T2B/K2C 7 Cal Ski 8 Push Ups 9 Goblet Squat 10 Sit Ups 11 Wall...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time TEAMS OF 4 A) 200 Burpee Box Jumps B) 200 Cal Ski C) 200 Cal Row D) 200 Wall Balls (20/14) Each person starts on a station. Rotate as needed. Once you complete a station, one person will rest and 3 will work (and so...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Up (Split Reps)– For Time 30 Cal Bike Erg 30 Goblet Squats (44/26) (35/18) (26/Air Squat) 30 Cal Bike Erg 24 Goblet Squats (53/35) (44/26) (35/18) 30 Cal Bike Erg 18 Goblet Squats (62/44) (53/35) (44/26) 30 Cal Bike Erg 12 Goblet Squats (70/53) (62/44) (53/35) 30...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3: 1 working at a time 150cal: Ski 45x thrusters @ 135/95 150 box jump overs 45x thrusters @ 135/95 150cal: Row 45x thrusters @ 135/95...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 rounds for time: 10 x touch and go D-ball ground to shoulder 100/60lbs (holding on to the ball during the decent requires more mobility, it is a compromised position, purposely) then DBall Zercher Carry Length of rig Rest while partner goesAccessoryMetcon (Time)60 x...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryMetcon (No Measure)ABS ON ABS x2 10x Wall Ball Sit Ups 10x Partner Med Ball Russian Twists 10x V-Ups 1 Min PlankMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 30x DU (60x Singles) 10x DBL KB Clean (53/35) 5x DBL KB Push Press (Same weight)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 rounds 50 x Double Under 5 x Clean & Jerk 185/125WeightliftingClean and Jerk (after taking a 5:00 break work up to a heavy )...