PSKC CrossFit - CrossFitWarm-up5 x 5 of the following KB One Arm Swing (5 each hand) Front Squat (5 each arm) Around the Worlds 5x each direction Goblet SquatsSKILLKettleBell Man Makers -work up to a heavy setMetcon (AMRAP - Rounds)16 min EMOM ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even...
"Thank you so much, I feel like I've finally found my groove." Working out takes 1 hour out of your day. The other 23 can be tricky filled with lots of opportunities to get off track. That’s assuming you’re on an assigned track with a specific...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 8 rounds total 400 m run *One partner runs while the other rows for max calories. Switch after every 400 m. Score is total time minus the total calories (1 cal = 1 sec). 30 min time cap...
PSKC CrossFit - CrossFitWeightliftingBench Press (4x4 @70%)Last set as many reps as possibleAccessoryA. 3x max effort weighted push-ups B. 3x 25 band pull apartsMetcon (AMRAP - Reps)14 min AMRAP Partner Up 50-40-30-20-10 Bench Press Press (135/95)(95/65)(65/45) Box Jumps (24/20) (20/14) (step-ups) If completed - remaining time max KB Russian Swings(72/53)(53/35)(35/18) ***Score is...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP 5 x...
PSKC CrossFit - CrossFitWeightliftingHang Power Clean + Push Jerk + Split JerkMetcon (Time)5 rounds for time 400m Run 9x Hang Cleans (155/115) (135/95) (95/65) 6x Shoulder 2 Overhead (155/115) (135/95) (95/65)...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds 1- Lunge/Lunge/Squat 2- DU's/Jump Rope 3- Burpee to Plate 4- Mtn Climber 5- Rest Score is # of reps each rounds...
PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @70%)Last set as many reps as possibleAccessoryStationary Lunges Kettle Bell or Barbell 3x15 each legMetcon (AMRAP - Rounds and Reps)10 min AMRAP Accumulate 50 cals row/bike/ski REMAINING Time Max Rounds 7 x Front Squats (95/65) (65/45) (45/35) 7 x Bar Facing Burpees (Burpees) ***Score is total #...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 50: Push Ups 40: Goblet Squats (53/35) 30: Sit ups 20: Wall balls (20/14) 10: Box Jumps (24/20) 200m Run 40: Goblet Squats 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 20: Wall Balls 10: Box Jump 200m Run 10: Box Jumps 200 M RUN...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 - 1 working at time 10 minutes to for max cals on the rower 10 minutes to establish 1RM Front Squat 10 minutes max burpees over rower Score is combined cals, lbs, and reps...