Blog

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 1 x Deadlift (405/285) 10 x T2B (K2E) (Situps) 15 Bar Facing BurpeesSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)30 Min amrap (:20work :10rest) Step ups (45# 35#)- (Goal Pace: Minimum of 5 step ups in 20 seconds of work or drop the weight)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP30 Partner Up 200M Run 100 DU 50 DL (115/75)(95/65)(65/45) 200M Run 80 Air Squats 40 Push Press 200M Run 60 Box Jump Overs 30 Hang Squat Cleans 200M Run 40 T2B 20 Front Rack Lunges 200M Run 20 Burpees 10 OH Squat 200M Run...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)20 MIN EMOM (:40W/:20R) Step Ups (45/35) Goal: Min of 10 steps per 40 sec or drop weight OR 300 Step Ups for time (45/35) 30 MIN cap...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (5x3 @ 80%)Last set = ALL OUT!AccessoryBent Over Row (4x10)MetconMetcon (AMRAP - Rounds and Reps)AMRAP24 w/a partner 32x Cal Ski 44x Sit Ups 20x Pull Ups 32x Wall Ball Shots (20/14)Men Cals: 32 Women Cals: 23 Mixed Gender: 27...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (Heavy set of 3)MetconMetcon (Time)7RFT 30 DU (Singles) 12/10 Row Cals 7 hang Snatch (95/65) (75/55) (65/45) Rest 1 Min...

Follow

Get every new post delivered to your Inbox

Join other followers: