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PSKC CrossFit - 101 CourseView Public WhiteboardMetcon ()101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3: One working at a time 10 minutes Max Cals Ski 10 minutes Max thrusters 135/95 10 minutes Max rounds of Cindy 10 minutes Max Cals Row Intermediate: 95/65 Beginner 75/45...

PSKC CrossFit - CrossFitSpring Cleaning Contest and Strength Cycles Start This Week!View Public WhiteboardWeightliftingFront SquatMetconMetcon (AMRAP - Rounds and Reps)METCON 15 minute AMRAP Teams of 4 / 4 stations Station 1: 200m Ski Station 2: 50 air squats Station 3: 200m Row Station 4: 50 air squatsEach athlete starts on...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (establish training max)build up to a heavy single but leave a little something in the tank.MetconMetcon (Time)100 x Push Press 95/65 *10 x burpee penalty for every break Intermediate: 75/45 Beginner: 45/35 6 x burpees at the break...

PSKC CrossFit - CrossFitThis will feel unlike any other workout you've done. If you're not ready to give your best effort, stay home. Choose the appropriate scaling - it's not about time, it's about completion. Remember why you do this.View Public WhiteboardMetconTama (Time)For time: 800-meter single-arm...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)Team of 2 8 min AMRAP Max Cal Bike 1 min rest 8 min AMRAP Max DB Burpees (53/35) (35/20) (20/15) 1 min rest 8 min AMRAP Max Sled Push (up and back is 1 rep)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)“Morrison” 50-40-30-20-10 Wall ball 20/14 Box Jumps Kettlebell Swings 53/35 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from...

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