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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good MorningStrengthDeadlift (5-5-5-5-5)5-5-5-5-5 Tempo Deadlift (31X1)WorkoutMetcon (3 Rounds for time)3 SETS 15 Deadlifts (155/105) 30 Sit-ups 30...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations - 6:00 Time Cap -WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DB Deadlifts MIN 2 - 200m Run MIN 3 - 15 Box Jumps MIN 4 - :45...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Sumo DL STATION 2 Max DB Hang Power Clean STATION 3 Max DB Stirct Press STATION 4 Max Distance Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP25 7 Ring Muscle Ups 11 Thrusters (155/105) 14 T2B U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10 Alt. Reverse Lunges :30 Plank...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank HoldWorkoutMetcon (Time)FOR TIME 500m Row 40 Push-Ups 400m Row 30 Push-Ups 300m Row 20 Push-Ups 200m Row 10 Push-Ups -15:00 Hard Cap-...

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