12 Mar Hey girl HAAAYYYY!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (5 Rounds for reps)3 Min Rounds x5 10 Goblet Squats (53/35) 10 Box Jumps 100 M Sprint *Rest 90 sec in between rounds...
Blog
09 Mar 18.3
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutesCrossfit Games Open 18.3 Masters (55+) (Time)2 rounds for time of: 100...
09 Mar Friday Free Day…JK 18.3!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes...
08 Mar Coach has a plan….
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10000000 Burpees for Time!...
07 Mar Wednesday Work Day
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Partner Circuit 5 Rounds P1 works 1st :30 sec P2 works 2nd :30 sec 1- Wall Balls (20/14) 2- Target Burpees 3- Box Jumps/Step Ups 4- DU’s / Singles...
07 Mar Climb the Rope
PSKC CrossFit - CrossFitView Public WhiteboardSKILL1: Rope Climb (Spend 10 Minutes working on Rope Climb Technique)2: Metcon (AMRAP - Reps)5 Rounds: 1:00 Calorie Ski 1:00 Russian KB Swing (70/53) [53/35] {35/26} 1:00 Rope Climb Ascents ...
06 Mar EMOM Tuesday
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds)20 Min EMOM 1- 8 x Burpees 2- 10 x KB Thruster (5 each side) (53/35) 3- 12/10 x Cal Ski 4- 14 x Alternating Lunges...
06 Mar Partner Pulls
PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting1: Deadlift (Work up to a Heavy Double)NOT touch and go. Reset and pull the same weight twice back-to-backMetcon2: Metcon (Time)Teams of 2 (1:1) 12 rounds 8 Bar Facing...
05 Mar Making Monday Muscles
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 RFT 50 x Air Squats 50 x Sit Ups 50 x Russian Swings (53/35) *Rest 3 Min between each round...
05 Mar Cindy and Cals
PSKC CrossFit - CrossFitView Public WhiteboardGymnastics1: Pull-ups (1 x Max)Spend time working on pull-up progressions and perform one attempt at maximum reps. Homework - Butterfly Pull-Up Progressions https://www.youtube.com/watch?v=UabNwmk0oUMMetcon2: Metcon (AMRAP - Rounds)30 Minute EMOM (alternate between A and B each minute) A) Row for Calories (15/12) B) 1...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245
- 246
- 247
- 248
- 249
- 250
- 251
- 252
- 253
- 254
- 255
- 256
- 257
- 258
- 259
- 260
- 261
- 262
- 263
- 264
- 265
- 266
- 267
- 268
- 269
- 270
- 271
- 272
- 273
- 274
- 275
- 276
- 277
- 278
- 279
- 280
- 281
- 282
- 283
- 284
- 285
- 286
- 287
- 288
- 289
- 290
- 291
- 292
- 293
- 294
- 295
- 296
- 297
- 298
- 299
- 300
- 301
- 302
- 303
- 304
- 305
- 306
- 307
- 308
- 309
- 310
- 311
- 312
- 313
- 314
- 315
- 316
- 317
- 318
- 319
- 320
- 321
- 322
- 323
- 324
- 325
- 326
- 327
- 328
- 329
- 330
- 331
- 332
- 333
- 334
- 335
- 336
- 337
- 338
- 339
- 340
- 341
- 342
- 343
- 344
- 345
- 346
- 347
- 348
- 349
- 350
- 351
- 352
- 353
- 354
- 355
- 356
- 357
- 358
- 359
- 360
- 361
- 362
- 363
- 364
- 365
- 366
- 367
- 368
- 369