Blog

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)MAKING THURSDAYS GREAT AGAIN! 5 RFT 10 Dball Over the Shoulder (100/60) 10 Bench Press 135/95; 95/65, 75/55...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME (15 mIn Cap) 3-9-15-21
HSPU
 Power Clean (155/105) 
*After each round do 10/7 Cal Ski Score: Time 5 Min Break after MetconWeightliftingPush Press (Work up to a heavy single)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Not forTime 10-8-6-4-2 Pull Ups 2-4-6-8-10 Push Ups 20 min AMRAP 80 x Walking Lunges 60 x Sit Ups 40 x Wall Balls (20/14) 20 x Burpees Box Jumps 10 x DB KB Squat Clean (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)"DORK" 6 Rounds for Time 60 DU 30 OH KB Swings (53/35) 15 Burpees Scaling Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes. Intermediate Option 4 rounds for time of: 60 double-unders 30...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Death By:.. 0-2 min 150m Row 2 Burpees + 2 Air Squat Rest Remaining time 2-4 min 150m Row 3 Burpees + 3 Air Squat Rest remaining time 4-6 min 150m Row 4 Burpees + 4 Air Squat Etc until you cant complete in the 2 min...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP 5x Burpee Box Jump Overs 5x Thrusters 5x Pull Ups (95/65) (75/55); (Jumping) (45/35); (Ring Rows); (Step Up and Overs) *Thrusters should be a weight that is light for you and you can burn out 5 every roundWeightliftingFront Squat...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Not For Time 800m Run 50 x Weighted Squats 400m Run 50 x Weighted Squats Work/Hold/Rest :30/:30/:15 x 5 Rounds 1- Ski Cals / Overhead Hold 2- Overhead Press/ Dead Hang 3- Russian Twist/ Hollow Hold 4- American Swing/Plank Hold to KB...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (Time)EVENT #1: -10 MIN CAP- Athlete 1: ROW SPRINT 500 Tag Athlete 2: ROW SPRINT 500 Tag Athlete 3: SKI SPRINT 500 Tag Athlete 4: SKI SPRINT 500WeightliftingTEAM SERIES- TRIPLE FRONT SQUAT (1x3)EVENT 2: 10 MINUTES: -All teammates will work up to a heavy triple FRONT SQUAT SCORE: TOTAL...

PSKC CrossFit - CrossFitView Public WhiteboardMetconA: Metcon (AMRAP - Reps)Partner Up - You Go / I Go 15:00 AMRAP - Ascending Ladder D-Ball (100/60) Side Toss Over Box + Burpee Over Box (30/24) 5:00 - restPick D-Ball up from the ground, rotate and throw over the box, immediately do...

Follow

Get every new post delivered to your Inbox

Join other followers: