PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP30 Teams of 2 400 M Run (together) 50 KB Cleans (53/35) 50 Burpees 50 KB Snatch 50 Burpees 50 Single Arm Thrusters Use the same weighted KB for entire workout. Split reps as needed. Run counts as 1 rep...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Use this time for additional Stretching. -Double Under & Jump Rope Technique. -Core Accessory Work (Barbell Roll Outs, Strict Toes 2 Bar/Toes 2 Rig)EMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM A) 12/10 x Cal Row B) 18...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)10 RFT 100 M Sprint 10 Pull Ups 100 M Sprint 10 Burpees 30 Sec Rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Hero Wod "Saman" 8 RFT 13 x Deadlift (185/125) 17 x Wall Balls (20/14) 400m Run This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang)...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Row 250M Row 500M Row 1,000M Row 500M Row 250M Rest 1 minute between efforts...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)30 Min AMRAP P1 Works :30//P2 WORKS :30 Burpees Wall Balls (20/14) Ski Cals Box Jumps/Step Ups OverHead Swings (53/35) Partner 1 will work the first half of each minute & Partner 2 will work the second half of each minute....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP - 30min with partner * 400m medball run with partner (20/14) * 50 power cleans (95/65) * 50 burpees * 50 snatches (95/65) * 50 burpees * 50 thrusters (95/65) * 400m med ball run with partner (20/14)Runs together. Split all reps as...
The demands of work and life can add up and it seems the stress of taking care of everyone and everything can be overwhelming. We've gotten so good at taking care of others we forgot what it feels like to take care of ourselves. Over...
PSKC CrossFit - 101 CourseView Public WhiteboardEMOM - Every Minute on the MinuteMetcon101.3 (Time)3 Rounds 150m - Skierg 7- Push Press (65/45) 7 - Jumping Pullups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting1 power clean + 1 Front Squat + 1 JerkEvery :90 for 6 rounds compete the complex. Increase weight each roundMetconMetcon (Time)3 Rounds for Time * 10 Front Squats (155/105) (135/95) (95/65) * 20 Toes to Bar (K2E) (situps) * 50 Double Unders...