PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 50x KB Snatch (53/35) 10x Burpees 40x KB Swings 10x Burpees 30x Goblet Thrusters 10x Burpees 20x KB Push Press 10x Burpees 5 Min Break (set the clock for 15 min) 10x (each arm) KB Row 10x Cal Assault Bike Cals (arms only) 10x Pull...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 5-10-15-20-15-10-5 C2B Pull Ups Sit Ups *This is a SPRINT! Whichever level or modification you are at, this should be a VERY fast workout.* -12 Min Time Cap- 5 Chest 2 Bar Pull Ups/5 Sit Ups 10 C2B/10 Sit Ups 15/15 20/20 15/15 10/10 5/5Mod Pull Ups/Jumping Chest 2 Bar Sit...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)TABATA :20W/ :10R x 8 1- Wall Balls (20/14) 2- Rope Pulls 3- DBall Cleans (100/60) 4- DBL KB Push Press 5- Concept 2 Bike Erg (Cals)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean Thruster (Work up to a Heavy Cluster )MetconMetcon (Time)For Time: 100 Burpees! *EMOM 5 x Thruster (95/65)* -Start workout with the 5 Thrusters, straight into as many burpees as you can complete in the minute. -Next minute begins: stop burpees and complete...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)How Far Can Ya Go?! 12 Min AMRAP 4-8-12-16-20-24 etc...
PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLDouble UndersMetconMetcon (AMRAP - Rounds)EMOM 21 1- 15/12 Cal Row 2- 10 Burpees 3- 30 DU (90 Singles)AccessoryBulgarian Split Squat...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)HERO WEEK DAY 5 Zachary Tellier For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air SquatsSgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th...
PSKC CrossFit - CrossFitBe fearlessView Public WhiteboardMetconAdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Hero Day 4 "Pena" Combo Class...
PSKC CrossFit - CrossFitArmy Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He...