PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ftWorkoutMetcon (Time)FOR TIME 800m Run 13 HSPU (or DB Push Press) 13 DB Muscle...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Alt. Lunge → Box Step-Ups Min 2 - Elbow Plank → Push-Up Plank Min 3 - KB Deadlift → Goblet SquatsStrengthMetcon (No Measure)4 SETS 50m DB Filly Lunge 25 Glute Bridge-Ups -1:00 Rest b/t Sets-WorkoutMetcon (Time)3 ROUNDS...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds :20 Air Squats :20 Up-Downs :20 Push-UpsWorkoutMetcon (Time)3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap-Optional FinisherWarm-up (No Measure)200m Cool Down Walk Focusing on Calm Nasal Breathing...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean *This is a modified version of Sunday's NC60....
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder) STATION 3 2:00 Max DB Burpee Rest 1:00 2:00 Max DB Burpee...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step UpsWorkoutMetcon (3 Rounds for reps)3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 Deadlift 5 Hang High Pull 5 Front SquatWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 200m Run 10 Front Squats (115/75) 200m Run 7 Hang Power Clean 200m Run 5 Power CleansStrengthMetcon (No Measure)POST WORKOUT STRENGTH 3 SETS 1:00 Ring Body Saw -:30...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring RowsWorkoutMetcon (4 Rounds for time)EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box Jumps...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)30 min AMRAP Teams of 3 Station 1- 100m dball carries 100/60 Station 2- max reps bear complex 135/95 Station 3- 150/100 cal row/ski Once cals are achieved, station 3 becomes rest Score is total number of reps achieved on stations 1 and...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Work - Hit GPP Hard!B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell...