PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up AMRAP 30 - Split Reps as Needed 100x Double Unders 90x DL (135/95) 80x Wall Balls (20/14) 60x Hang Clean (135/95) 50x Burpees 40x Push Press(135/95) 30x OH Swings (53/35) 20x Front Squats (135/95) 10x Bar Muscle Ups INT: 115/27; Chest to Bar Pull...
PSKC CrossFit - CrossFitView Public WhiteboardBORN FREE (No Measure)Free, like a river raging Strong, if the wind I'm facing. Chasing dreams and racing father time. Deep like the grandest canyon, Wild like an untamed stallion. If you can't see my heart you must be blind. You can knock me down and...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Pres (5 x 5 @ 60%)Let set is all out.AccessoryRing Dips (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 200 M Run 9x Hang Power Snatch (95/65) 6x T2b INT: 75/55 BEG: 45/35 INTENTION FOR THE WORKOUT: This workout will feel like a long 12...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)You’re in the Boss’s hands tonight!...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Teams of 2, AMRAP 20: 50/35 Calorie Row 50 Burpees 30/21 Calorie Ski 50 Kettlebell American Swings (53/35)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up. Cash In: 1200 M Run Together 20 Rounds (10 ea.) 4 Strict HSPU 8 Pull Ups 16 Air Squats Cash Out: 1200 M Run Together *P1 completes round before P2 goes *Pull ups do not have to be strict INT: Kipping HSPU BEG: KB Push Press /...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (5x5 @ 60% )Last set is all out.AccessoryFront Rack Lunges (3 x 16)35% of Front Squat Training MaxHeavy KB Swings (3 x 16)Get heavier as you go.MetconMetcon (Time)5 Rounds 5 x Deadlifts (275/185) 7 x Burpee Box Jumps (24/20) INT: 225/155 BEG:...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 Rounds 8x Strict T2B/ T2R 8x DB KB DL (70/53) 8x Plated Squat (35/25) Core Tabata :20w/:10r x 8 5 Stations 1- Russian Twist (20/14) 2- Plank Punches (30/20) 3- Plate Burpee G2O (35/25) 4- Wall Ball Sit Ups (20/14) 5- Sprints Stay at each station 8 times before...
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.3 (Time)3 Rounds 150m - Skierg 7- Push Press (65/45) 7 - Jumping Pullups...
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon ()101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...