PSKC CrossFit - NC60View Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms...
PSKC CrossFit - NC COMPETEView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Kip Swing or Ring Swings → 5 Pull-ups →...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS (8:00 CAP) 50m Shuttle Run 8/8 Reverse Lunges 10 Goblet Squats 12 Russian KB SwingsStrengthFront Squat (5-5-5-5-5*)5-5-5-5-5* Tempo Front Squat (31X1) *Complete 8/8 DB Split Squats after each set.WorkoutMetcon (4 Rounds for reps)EVERY 3:00 FOR 4 ROUNDS 20 Wall Balls (20/14) 20 Front...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP 100m Run 10 Situps STATION 4 AMRAP 100m Run 10 Hollow Rocks...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-upsWorkout"THE 1500" (3 Rounds for time)3 SETS 500m Row -2:00 Rest b/t Sets-...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4: 30:00 AMRAP Athlete 1: Bike for Cals Athlete 2: Rest Athlete 3: DBall Carry (up and back length of rig) Athlete 4: RestScore is total calories plus trips up and back the rig. It's up to the team to determine...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Push-ups :30 Burpees STATION 2 1:00 Air Squats :30 Burpees STATION 3 1:00 Row :30 Burpees STATION 4 1:00 Single Unders :30 Burpees...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball G2OH →...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 Seated Tempo Arnold Press (21X1) MIN 2 - 15 Box DipsWorkoutMetcon (AMRAP - Reps)"DEATH BY 2 BURPEES" Complete 2...