Project 2020 is a lifestyle challenge where we want you to focus on: 1. moving more 2. eating better 3. sleeping better 4. making your neighborhood better 5. stressing less HOW DOES IT WORK? This is a four week lifestyle, tracking, and accountability challenge where we want to develop powerful habits that...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Single Unders 10 Wall Ball FR Lunges 6 Up-Downs 1 ROUND :30 Power Jumps 10 Wall Ball Air Squats 6 Up-Downs 1 ROUND :30 Fast Wrist Single Unders 10 Wall Ball Thrusters 6 Up-Downs 1 ROUND :30 Double Unders 8 Wall Balls :30 Double UndersStrengthMetcon (Weight)EMOM x 6 MINUTES* MIN 1...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Tuesday "Goodbye 2019"- Partner up// 31 min AMRAP For Time 20 Push Presses (75/55 lb) 19 KB Swings (53/35) 20 Hang Snatches (75/55 lb) 19 Sit-Ups 20 Toes-to-Bars 19 Push-Ups 20 Box Jumps (24/20 in) 19 Back Squats (75/55 lb) 20 Unbroken Double-Unders 19 Plate Ground to...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingThruster (Work up to a heavy triple)Take 15:00 to build up to a heavy triple.MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8/8 SA Strict Press 4/4 SA Deficit Push-up 20 Mountain Climbers 8 Banded Shoulder PressStrengthMetcon (No Measure)3 SETS* 10/10 Half Kneeling DB Strict Press 10 DBL DB Bent Over Row *Use heavier weights for the DB BOR.WorkoutMetcon (Time)4 ROUNDS...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Push It Partner Up- 30 Min AMRAP Round 1: 100 meter row- 2 Burpee Box Jump- 2 Deadlift Round 2: 200 meter row- 4 Burpee Box Jump- 4 Deadlift Round 3: 300 meter row- 6 Burpee Box Jumps - 6...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up- 30 Min AMRAP Round 1: 100 meter row- 2 Burpee Box Jump- 2 Deadlift ( 225/155) Round 2: 200 meter row- 4 Burpee Box Jump- 4 Deadlift Round 3: 300 meter row- 6 Burpee Box...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)32 Min Emom: 1 Min Max Cal: Row 1 Min Max Cal: Ski 1 Min Max Cal: Bike 1 Min Rest Goals: RX- Try to Hit 12/9 Or more Cals on Each Machine Scaled: 10/7 or more Cals Each Round Beginner: 9/6 Cals Each...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Event #1 Naughty or Nice? 10 Minute AMRAP/ Split into pairs A. Max Cals on Rower B. 5x Burpees 10x KB Snatches (5 each arm) C. Rest D. Rest T1- Starts racking up Cals on the Rower T2- Completes the...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 50m Shuttle Run 20 Shoulder Taps 10 Up-Downs 5 Push-upsStrengthPush Press (5-5-5*)5-5-5* Push Press *Keep weight light-moderate for all sets.WorkoutMetcon (Time)3 ROUNDS FOR TIME 300m Row 10 Weighted Squats -Rest 2:00- 3 ROUNDS FOR TIME 200m Ski 10 Push Press Heavy...