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30 Apr

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PSKC CrossFit - PUSHView Public WhiteboardBurpee Mile Remix (Time)4RFT 30 Burpees 400 M Run You can think of this one of two ways: 1) Slow on the burpees, fast on the runs 2) Semi fast burpees, recovery runs....

30 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (90% - 6 Sets x 1 Rep)No ALL out set!AccessoryDeficit Deadlift (3 Sets x 8 reps (60% ish))Stand on top of a 45lb bumper and perform deadlift.MetconMetcon (Time)For Time: 800m Run 50 x Thrusters (65/45) 800m Run "Let us not...

28 Apr

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PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)WOD 1: 2 MINUTE STATIONS: **Choose 1 person to complete each station. Each athlete will go all out for as many reps as possible in 2 minutes. 1. Plate Burpees (25/15) 2. Single Kettlebell Thrusters (switch hands whenever needed) 3. Double...

27 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams Of 3, For Time (20 Min Cap) 8/6 Cals on Ski 8 Burpees 4 Clean & Jerks -partners will complete a full round before they switch -starting load (135/95) -after every 6 rounds (partners will go through twice) weight increases. -for every rep that...

27 Apr

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Teams Of 4 5 RFT 1- 250 M Ski 2- 10 DB Burpees 3- 250 M Row 4- 1 Round Cindy ** Do not rotate until everyone has completed the work. I know only two tunes: one of them is 'Yankee Doodle', and the other one...

26 Apr

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PSKC CrossFit - CrossFitEveryone makes mistakes. Not everyone owns them.” It can be tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do...

25 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardBench Press (5x3 @80%)Accessory3x 10 Double KB Seated Press https://youtu.be/HUVWKtFxxdE In between sets Max Effort banded Push Ups https://youtu.be/cOFwFzzLFWw "We came to pump you up” https://youtu.be/VhOrmr4qqwMetcon (Time)4 Rounds For Time 400m Run 15x Toes 2 Bar 5x Power Cleans (205/140) Intermediate 400m Run 15x Knees 2 Elbow 5x Power...

25 Apr

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)EMOM24 1- Thrusters (53/35) 2- Hand to Hand Swings 3- KB Cleans 4- Rest **On the Thrusters and Cleans, switch after 30 sec** Score: Total Reps My weaknesses...

24 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)2:00m’s of work // 1:00m of Rest Every 2 Mins you will complete the following until 75 Thrusters (115/75) are complete. •2x Rope Climb •10/7 Cals Ski Once you complete Rope climbs and Cals on Ski, you will begin Max Effort Thrusters with...

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