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)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Play a Game! then...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row -- focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8 KB Romanian DL 8 Glute Bridge-Ups (:01 pause at the top)StrengthDeadlift (10-10-10)EVERY 2:30...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Bent Over Row 15 Sit-ups STATION 2 AMRAP 10 DB Front Squat 15 Up-Downs STATION 3 AMRAP 10 DB Hang Power Clean 15 Hollow Rocks STATION 4 AMRAP 10 DB Deadlift 15 Lunges...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Lateral Jumps over DB 5/5 Single Arm DB Arnold Press 5/5 Single Arm Bent over Row 20 Mountain ClimbersWorkoutMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - :45 MAX Double-Unders MIN 2 - 5 DBL DB Arnold Press + 5...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)IN TEAMS OF 2...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS… :30 Bike or Row 15 Jumping Jacks 5/5 Single Arm KB DL 5/5 Single Arm KB Bent Over Row 5 Up-Down + Push-up Then… 2 ROUNDS… 5/5 Single Arm Russian KB Swing 3/3 Single Arm KB DL into Russian Swing*StrengthKB Snatch (5 Rep KB Snatch...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS High Knees (25 ft) Butt Kickers (25 ft) 10 Single DB Ground to Overhead (hold DB horizontally) 5/5 Single Arm DB Strict Press 25ft/25ft Single Arm DB OH Carry 10 Up-downsWorkoutMetcon (Time)8 ROUNDS FOR TIME 10 Alt. DB Snatch 10 Burpees Over DB 100m Run -16:00...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort - Have Fun!B. 60:00 GPPWarm-upWarm-up (No Measure)IN TEAMS OF 2...