PSKC CrossFit - CrossFitView Public WhiteboardSKILLDouble-Unders (Spend 10-15 Min Stringing Single/Double/Triples)MetconMetcon (Time)Annie + Helen 50-40-30-20-10 DU's (Singles at same number) Sit Ups ---Straight into--- 3 RFT 400m Run 21 x American Swing (53/35) 12 x Pull Ups...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10 Rounds for Time 1 x Dbl KB or DB Clean (53/35) 3 x Pull Ups/Ring Rows 10 x Cal Row/Bike/Ski 3 x Pull Ups/Ring Rows 1 x Dbl KB/DB Clean -1 Min Rest Between Rounds--This should be a Heavy Clean. If you cannot...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLRope ClimbFrom Box https://youtu.be/53WgYmEwGh4 Full Rope Climb https://youtu.be/qFE7pgOrj5w L Sit Option https://youtu.be/Ewf8rqGRbrEMetconMetcon (AMRAP - Rounds and Reps)20 Min E2MOM 12/10 x Cal Row 5 x Burpees 1 x Rope ClimbCustomization 7 x Cal’s 3 x Burpee 3 x Pull from Floor Rx+ L-Sit...
This is an attempt to give a massive info dump for Saturday. Here are your heat assignments: The event will be run “Shotgun Cannonball” style. Meaning once your heat starts you will work straight through 3 events covering 3 different locations over the course of 90...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Gotta love these ladies Annie + Sprinkle of Karen 50-40-30-20-10 Du/s/Singles Sit Ups *After every round, complete 30 x Wall Balls*...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upPower CleanTake 10 Minutes to work up to a heavy Power Clean.MetconMetcon (Time)10 Rounds 1 x Power Clean (225/155) 3 x Strict Pull Ups 10 x Cal Row/Ski 3 x Strict Pull Ups 1 x Power Clean -1:00 min Rest- *Score includes rests*Customization Pick a Power Clean weight...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)50-40-30-20-10 Cals (Row or Ski)...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 40 min AMRAP 200 Double Unders 400m Run 100 Wall Balls 400m Run 60 Cal Row 400m Run 50 T2B 400m Run Split Reps, Run Together...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 40min AMRAP 200 Double Unders/400 Single 400m Run 100 Lunges (50 Each) 400m Run 60 Cal Row 400m Run 50 T2B/K2C/T2R 400m Run...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up 10-1 Front Squat from the floor Dball over the shoulder 100/60 Bench Press *Choose a weight you can go unbroken on set of 10...