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21 Oct

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PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)EMOM x 20 MINUTES MIN 1 - 12/10 Cal. Ski MIN 2 - 15 Sit-Ups MIN 3 - 20 Alt. DB Snatch MIN 4 - 20 Alt Lunges...

21 Oct

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB BurpeesStrengthBench Press (10-10-10-10)10-10-10-10 Bench Press* *Sets must be unbroken.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 9 MINUTES 8...

21 Oct

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts...

21 Oct

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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 Push Press STATION 2 Max DB Sumo Deadlift STATION 3 Max Flutter Kicks STATION 4 Max DB Floor Press...

21 Oct

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of the hand, with that arm extended...

20 Oct

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every break = 10 sit-ups) STATION 4 2:00 Max Wall Sit (every break = 10 lunges)...

20 Oct

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 DeadliftsSkillWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - 3 Push-Thru* MIN 2 - 5 Deadlift (Build to Workout Weight) *1 Push-Thru...

20 Oct

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam Ball Ground to OverheadWorkoutMetcon (AMRAP - Reps)AMRAP x 3 MINUTES Max Push-Ups (Hand Release...

20 Oct

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 5/5 SA Ring Row 5/5 SA RKBS 5/5 SA KB FR Lunge 5/5 Suitcase Deadlift 50’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 15 DBL KB Deadlift (53/35) MIN 2 - :40 DBL KB FR Hold MIN 3 -...

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