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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for reps)3 SETS FOR MAX REPS 2:00 Cal Row 1:30 TTB 1:00 Alt. DB Snatch (50/35) -Rest 2:00 b/t Sets-B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES FOR...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES* 10 Alt. Step-ups → Box Jumps 10 KB Sumo Deadlift → KB SDHP 10 Air Squats → MB Thrusters *Switch movements at 3:00 into AMRAP.StrengthDeadlift (3-3-3-3-3)3-3-3-3-3 Sumo Deadlift -Rest 1:30 b/t Sets-WorkoutMetcon (4 Rounds for reps)EMOM x 12 MINUTES MIN 1...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION 3 AMRAP 12 DB Bench Press :30 Max Lunges...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES FOR 30 MINUTES...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 (one working at a time) 30min AMRAP - TEAMS OF 3 (one working at a time) 10 X dball over shoulder (100/60) 20 x bench press (155/105) 30 x cals ski 20 x dball 40 x bench 60 x ski 30 x...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. LungesWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 - 15/12 Cal. Row MIN 3 - 5 DB...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 min Bike/Row...

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 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute STATION 3 DB Box Step-Up STATION 4 Alt....

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