PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Mountain Climbers 15 Lateral Jumps Over the Bar 10 Knees to CheStrengthHang Power Clean (5x3)5x3 Hang Power Snatch* *Keep loads light to moderate and focus on perfect mechanics.WorkoutMetcon (Time)FOR TIME 6-8-10-12-10-8-6* Toes to Bar Alt. DB Power Snatch (45/30) *10/8 Cal Bike...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 BurpeesWorkoutMetcon (Time)7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"NATE" AMRAP20 2 RMU 4 HSPU 8 Am. KBS (70/53) *Modifications 2 BMU / 4 C2B 4 Push ups 53/35, 26/18Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)EVERY 1:30 FOR 10 SETS Run 200 -Rest as Needed-Score is slowest time.Metcon (Time)EVERY 1:30 FOR 10 SETS Row 200mScore is slowest time.B. 60:00 GPPWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02...
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 Alt. V-Ups STATION 3 Alt. Lunges STATION 4 Mountain Climbers...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell HopsStrengthDeadlift (3-3-3-3-3)Deadlift* *Build to 3RM Deadlift.WorkoutMetcon (Time)FOR TIME 200m Run Into...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (6 MINUTE CAP) 5 Up-Downs 6/6 DB FR Squat 10 Tuck-ups 30 Single UndersStrengthFront Squat (2x5 / 1x4 / 1x3 / 1x2)ON A 15:00 RUNNING CLOCK...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (1 RM )MetconMetcon (Time)5 RFT 250M Row / 500M Bike 20 Sit Ups 20 Push Ups 20 Air Squats *20 MIN CAP...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 30 Cals Rest Remainder...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee)WorkoutMetcon (Time)FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-...