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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Hero Wod "Saman" 8 RFT 13 x Deadlift (185/125) 17 x Wall Balls (20/14) 400m Run This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)30 Min AMRAP P1 Works :30//P2 WORKS :30 Burpees Wall Balls (20/14) Ski Cals Box Jumps/Step Ups OverHead Swings (53/35) Partner 1 will work the first half of each minute & Partner 2 will work the second half of each minute....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP - 30min with partner * 400m medball run with partner (20/14) * 50 power cleans (95/65) * 50 burpees * 50 snatches (95/65) * 50 burpees * 50 thrusters (95/65) * 400m med ball run with partner (20/14)Runs together. Split all reps as...

PSKC CrossFit - 101 CourseView Public WhiteboardEMOM - Every Minute on the MinuteMetcon101.3 (Time)3 Rounds 150m - Skierg 7- Push Press (65/45) 7 - Jumping Pullups...

PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting1 power clean + 1 Front Squat + 1 JerkEvery :90 for 6 rounds compete the complex. Increase weight each roundMetconMetcon (Time)3 Rounds for Time * 10 Front Squats (155/105) (135/95) (95/65) * 20 Toes to Bar (K2E) (situps) * 50 Double Unders...

PSKC CrossFit - UNLOADEDYour mind will take the shape of what you frequently hold in thought, for the human spirit is colored by such impressions.” – Marcus Aurelius If we were to bend our torso into a hunched over position for many days, the curvature of...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (No Measure)3 sets of 12xSingle KB Reverse Lunges each leg https://youtu.be/yWyMSwbBhp4 15x Banded Good Mornings https://youtu.be/53VJa051bg0Metcon (AMRAP - Reps)Tabat :20w / :10r, 8 Rounds at each station. 1. Air Squats 2. Jumping Lunges 3. Weighted step ups 4. Goblet Squats 5. Weighed alt. Lunges In tabata you want to...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift + HSPU (Work up to a heavy single deadlift)5-4-3-2-1 Deadlift (increasing weight) 2-4-6-8-10 HSPU (Strict)MetconMetcon (AMRAP - Rounds and Reps)AMRAP - 15 min 3,6,9,12,15, etc. -Deadlift (225/155) (185/115) (135/95) -HSPU (push-ups) (inclined push-ups) * Every 3min - 200m run...

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