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PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)5 Rounds Circuit w/ Partner :30 Work/:30 Hold 1 Works, 1 Holds, Then Switch 1- Man Maker Push Up/Plank 2- Jump Rope/Dead Hang 3- Ski/Overhead Hold 4- DBall Clean/Heavy Farmer Hold -1 Min Rest Between Rounds-...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2: 1 Working at a time Partner 1: 10-1 Deadlifts (225/155) (185/135) (135/95) Partner 2: 10-1 Bar Over Burpees Partner 1 will do 10 DL Partner 2 will do 10 BOB Partner 1 will do 9 DL Partner 2 will do 9 BOB and so on...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes to Bar ProgressionsSpend 15 Minutes working on T2B progressions A Simple 5-Step Toes To Bar Progression For All Crossfitters https://www.boxrox.com/toes-to-bar-progression/MetconMetcon (Time)6 Rounds FOR TIME 12 KB Snatches (53/35) - 6 each side 6 T2B 12 Cal Ski (or other) 6 T2B 12 KB Snatches :1 MIN Rest between...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon: 20 MIN AMRAP 1 round of "The Chief" - 200 M RUN 2 rounds of "The Chief" -200 M Run 3 rounds of "The Chief - 200 M Run sooo on… The Chief: 3 Power Cleans -(135/95) 6 Push Ups 9 Air Squats Score: REPS...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power SnatchMetcon ()Ghost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed,...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 0:30 Rest b/t Stations STATION 1 Row 500m then Max Box Step-Ups in remaining time STATION 2 Ski 400m then Max Hand 2 Hand KBS in remaining time STATION 3 Bike 800m then Max Burpees remaining time STATION 4 100 Air Squat then Max Jump Rope remaining time...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)With a Partner: AMRAP10: 1k Row 100 T2B Max situps -2 Min Rest- AMRAP10 2K bike 100 Wall Balls Max Goblet Squats (53/35) the -2 Minute Rest- AMRAP10 200 Double Unders 100 KB Snatches (53/35) Max Burpees **Score is total Reps of the Max Portion....

PSKC CrossFit - CrossFitView Public WhiteboardSkillReview proper Rowing TechniqueMetconMetcon (2 Rounds for reps)Death by Row (Increase by 2 cal) Minute 1: 2 cal Minute 2: 4 Cal etc. -Rest 5 Minutes- Death by Ski (Increase by 2 cal) Minute 1: 2 cal Minute 2: 4 Cal etc. **Score is total cals (reps)...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Wall Balls STATION 2 Max Wall Ball Push Press STATION 3 Max Wall Ball G2OH STATION 4 Max Wall Ball Up-Down* *Place hands on Wall Ball, jump the feet back to a plank, then jump...

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