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...
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 Max Mountain Climbers STATION 2 Max DB Swing STATION 3 Max Air Squat STATION 4 Max Jump Rope...
PSKC CrossFit - NC60View Public WhiteboardWarm-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...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8 Burpees 8 DB Curl to Press 30 Mountain ClimbersStrengthBench Press (5-5-5-5-5)5-5-5-5-5 Bench Press* *Increase weight each Set. Keep weight light-moderate.WorkoutMetcon (Time)4 ROUNDS FOR TIME 15/12 Cal Row 15 DB Burpees (35/20)...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder TapsWorkoutMetcon (Time)FOR TIME 40-30-20-10 Kettlebell Swing (53/35) 5-10-15-20 Pull-ups 20-20-20-20 Cal Bike 30 Min Cap...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder PressWorkoutMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 5 DB Squat Clean Thrusters MIN 2 - 10/8 Cal. Bike...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Skill – Rope Climb Take some time to work on your rope climb If you have rope climbs, go legless Then… 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 bench press 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 barbell curl Choose weight wisely Not for time FOR GLORY Log bench weightMetcon (Time)Burner- For time 25 burpee Pull-Ups...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m...