PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up and Split Yo Reps! 60 Deadlifts (135/95) 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees 15 Minute Cap If you complete before the cap, you will rest until the 15 minute mark.MetconMax Bear Complex (AMRAP - Reps)At the 15 Minute Mark, 5...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Distance)What will it be, what will you see?!...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict PressAccessoryWeighted Pull-upsMetconMetcon (Time)21-18-15-12-9-6-3 S2O (95/65) T2B...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)NFT 3xMax Rep Pull Up 3 x 10 Push Up 3 x 20 Banded Pull Aparts Metcon 3 x 7 Min AMRAP A: 10 x Wall Ball 10 x Walking Lunge 100m Sprint -2 Min Rest - B: 8 x T2B/K2C Farmers Carry Up/Back Turf 8 x Goblet...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Not for time A: Partner Up 100 Wall Ball Sit Ups- Each P1 Plank P2 WBSU Switch whenever necessary until each complete B: 20 Min AMRAP (not Partner) 2-4-6-8-10 etc...
PSKC CrossFit - CrossFitView Public WhiteboardMetconKalsu (Time)For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5 x 3 @ 80%; Last set is all out)AccessoryWeighted Lateral Step UpsWeight can be Back Rack, Front Rack, or DBL KB Front Rack HoldMetconMetcon (6 Rounds for reps)6 Rounds: Minute 1: Double Unders Minute 2: Ski for Cals MInute 3: Air...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 x 10 Russian Twist (each side) 3 x 10 Step Ups 3 x 10 Bulgarian Split Squat Work/Hold/Rest Circuit :25/:25/:10 x 5 1-V Ups/Hollow Hold 2- Arches/ Superman Hold 3- Air Squat/Weighted Wall Sit 4-G2O (35/25)/Overhead Hold...
PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT #1: 10 MIN AMRAP A. ROW 15/12 CALS B. Burpee Toes to Bar (Max) C. Resting D. Resting **When A is done rowing, the pairs switch with C/D. C will row and D will do max burpee toes to bar. C will...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)For time Partner Up KAREN & CINDY Buy in: KAREN (150 Wall Balls (20/14) 10 Rounds Cindy 5x Pull Ups 10x Push Ups 15x Air Squats P1 completes round then P2 goes...