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10 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Circuit Day :45w/:15r x 5 1- Ski x Cals 2- Hand to Elbow Plank 3-Russian Twist/V-Up/Bicycle/Sit Up 4- Wall Ball (20/14) NFT 4 Rounds 10 x Push Ups 20 x Band Pull Aparts...

10 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitView Public WhiteboardSKILLKipping/Butterfly Pull-ups (10 Min to review movement)Metcon (Time)Teams of 3// 5 rounds Partner 1 -15/12 Cal Row Partner 2- 7 DKB Thrusters ( 53/35 44/26 35/18) Partner 3- 3 Bar Muscle ups// Chest to Bar// Pull ups ** A...

07 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up - 25 Min AMRAP 40 KB Snatch (53/35) 20 Burpees 40 KB Lunges (hold @ Chest) 400 M Row (200 ea)...

07 Dec

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon: 30 MIN CAP Teams of 3: 2 rounds for time of: -100/70 Cal Row -100 Box Jump Overs (24/20) -100 Power Cleans (see weight below) -100 T2B Power Clean #: Round 1 – 135/95; Round 2 – 95/65 For the row, if you have a "mixed"...

06 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Review Bench: Warm-up METCON: 10-9-8-7-6-5-4-3-2-1 BENCH Press (135/95) 100-200-300-400-500-500-400-300-200-100 Row Meters Rotate between each movement....

05 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)EMOM as long as it takes! 7x T2B (K2E) Max Cal Row remainder of the minute. Keep going until you hit 100 cals on rower....

05 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (1x1)Work up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)METCON: 12 MIN AMRAP 10 S2O (95/65) (75/55) (45/35) 10 American Swings (53/35)(44/26)(26/18) 10 Pull-ups (Jumping Pullups/Ring Rows SCORE: Rounds and Reps...

04 Dec

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Snatch (1x1)Review the Power SnatchMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP: PARTNER UP AND SPLIT REPS 20 Snatches (75/55) (55/35) 20 Burpees 20 Overhead walking lunges (same weight) (front rack) (no weight) (1 rep = 1 lunge) 400 m run...

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