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19 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (Accumulate 50 x strict pull-ups.)Break the pull-ups into as many sets as you need to reach 50. This isn't for time - this is for strength.WeightliftingGun Show (5 rounds of 1:00 w/ 1:00 r )Grab 2 x light KBs...

19 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box JumpsWorkoutMetcon (Time)2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-...

19 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES: :30 Bike 8/8 SA DB Strict Press —> Push Press 6 Push-ups —> 6 Up-Downs —> 6 Burpees 4 Pike to Cobras * *Pike to cobra -- start in plank position on hands, send hips up and back, press...

19 Sep

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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 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam Balls...

19 Sep

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP**WorkoutMetcon (No Measure)E2MOM x 20 MINUTES MIN 1 & 2 - Row 500/400m MIN 3 & 4...

18 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict PressWorkoutMetcon (5 Rounds for time)EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees 7/7 Single Arm DB...

18 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 200m Run 100 Single Unders 10/10 SA KB Deadlift 16 Alt. Single KB FR Lunge 200m RunStrengthMetcon (No Measure)3 SETS 8/8 SA FR KB Split Squats (53/35) 10/10 Plate Elevated Curtsey SquatWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 DB...

18 Sep

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM Front Squat. In GPP, DB Thrusters are (50/35).B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10...

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