PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 12 Slam Balls 12 Sit-Ups 12 Air...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean (1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP15 400M Run 10 Front Rack Reverse Lunges (95/65)|(65/45) 10 Hangs Cleans 400M Run 9 Front Rack Reverse Lunges 9 HC 400M Run 8 Front Rack Reverse Lunges 8 HC 400M Run 7 Front Rack Reverse Lunges 7 HC 6, 5, 4, 3, 2, 1…....
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 100-80-60-40-20 Double Unders *After Each Set 25' HS WalkB. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict...
PSKC CrossFit - NCBURNView Public WhiteboardMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Jumping Squats 20 Single Unders STATION 2 AMRAP 10 Push-ups 20 Flutter Kicks STATION 3 AMRAP 10 DB Hang Clean 20 Jumping Jacks...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP - Reps)EMOM x 21 MINUTES MIN 1 -...
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...