PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner UP Partner 1 completes full round, then Partner 2. 10 Min Amrap 10/7 Cal Ski 10 Push Press (95/65)MetconMetcon (AMRAP - Rounds and Reps)-Rest 5 Minutes- Partner 1 completes a full round, then Partner 2. 10 Min Amrap 10/7 Cal Row 10...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Not For Time 9-7-5-3-1 Pull Ups/Banded PU’s Push Ups/Incline Push Ups Tabata! :20w/:10r x 8 1- Suicide Sprints 2- KB Curtis P’s (35/18) /Dumbells (20/10) 3- Plank Shoulder Taps 4- Weighted Sit Ups (25/15) 5- Air Squats...
Project 50 is a 6 week weight loss program where we take 5 people who want to lose 10lbs each. We teach the fundamentals of good eating habits combined with exercise to help you reset your system, drop some pounds, and feel better. Spring time is...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)5-4-3-2-1 Work up to a heavy Single Set of DBL KB Clean For Time 100 x Dbl KB Clean (44/26) EMOM 5 x Burpees until cleans are complete...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLHang Clean + Power Clean Complex (5-4-3-2-1)Start with a lighter weight, working your way up to a heavy of the complex. Record your highest weight.Metcon100 Power Cleans (Time)100 Power Cleans (95/65) EMOM 5 Burpees...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)"Kelly" For Time: 5 Rounds 400m Run 30 x Wall Balls (20/14) 30 x Box JumpsMod 1 Wall Balls (14/10) Step Ups Mod 2 300m Runs Air Squats Step Ups Small Box...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLMetconLiam (Time)For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army...
PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT 1: TEAMMATES A and B: I GO/You GO Complete the AMRAP 5 MIN: 10 Deadlifts (185/125) 5 Pull-ups At the SAME TIME Teammates C and D are working on AMRAP 2 (5 MIN): 10 Goblet Squats 5 Burpees REST 1 MINUTE: THEN PARTNERS...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP Teams of 3 Everyone is working! A) Cash In 180 Burpees as Team B) Ski x Cals C) 7 x American Swing (53/35) 5 x Goblet Squat ...
PSKC CrossFit - CrossFitView Public Whiteboard1: Metcon (AMRAP - Reps)Teams of 3, one works at a time: AMRAP 7: 100/70 Calorie Row Max Clean and Jerks (135/95) [115/80] {95/65} Rest 3 Minutes AMRAP 6: 80/60 Calorie Row Max Power Snatches (115/80) [95/65] {75/55} Rest 3 Minutes AMRAP 5: 60/40 Calorie Row Max Front Squat (95/65) [75/55]...