PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 Rounds Core Training (obliques) 10/arm Half kneeling KB windmills 10/arm KB Deadlifts 10/side med ball rotation throwsMetcon (AMRAP - Reps)3 Rounds of: 2min Air Squat 1min Rest 2min Bike 1min Rest 2min Russian Swings 1min Rest...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Endurance Testing 12 Min AMRAP *switch movement every 2 minutes* Step-ups Wall balls DBL KB Deadlift -5 mins rest- 12 Min AMRAP *switch movement every 2 minutes* Pull up/Ring Row Sit ups DBL KB Push Press Score is total reps combined...
PSKC CrossFit - CrossFitView Public WhiteboardOverhead Squat (Work up to a moderately heavy single, FORM FORM!)Metcon (Time)10 rounds for time 3 oh squats (135/95) 6 hspu 9 t2b 1 min rest between rounds Rx+ go strict hspu...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP 100m Run 10 KB Snatch (5/5) 200m Run 10 KB Snatch 10 x Ski Cal’s 300m Run (Stop Sign) 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 400m Run 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 10 x Bike Cal’s 500m Run (Stop Sign...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up 6K Row *Every 3MOM = 7 x squat cleans 135/95 * Start with squat cleans...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)12 min amrap- switch movement every 2 minutes Step-ups Wall balls Dead lifts (225/155) 5 mins rest 12 min amrap- switch movement every 2 minutes Strict pull ups Sit ups Push press (135/95) Score is total reps combined...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Death By Min 1: 1 KBS + 5 Push Ups Min 2: 2 KBS + 5 Push Ups Min 3: 3 KBS + 5 Push Ups Min 4: etc...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Day 10k m Bike E3MOM 20 x Wall Balls -Workout begins with Wall Balls -Biking stops while Wall Balls are being accomplished -30 min cap...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)WITH A PARTNER 50-40-30-20-10 Ski calories S2O (95/65)->(135/95)->(155/105)->(175/115)->(185/125) 400m run BETWEEN rounds...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Every 5:00 for 25:00 complete: 200m Run 25 WallBalls (20/14) 20 Situps Score is slowest round Remainder of 5:00 is rest...