31 May Scioto Triangle
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 Only one working at a time 100 x Burpees over the rower 200 x cals on the rower 300 x wall balls...
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31 May Relay out of May!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Relay 7/5 x Cal Row/Ski/Bike 5 x Burpee DB DB C&P 5 x DBall Clean Sled Drag & Sprint...
30 May Minute to Win It
PSKC CrossFit - CrossFitView Public WhiteboardMetcon : Metcon (AMRAP - Reps)10 rounds: 1:00 Bike for Cals 1:00 Step Ups (20in) 1:00 SitupsScore is lowest amount of cals on the bike...
30 May Com-Comb-Combo
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Murph...
29 May Kids Summer Program Details!
Looking for something for your kids to do this summer? We are proud to offer our Summer 6 Week Kids Camp at PSKC! This is great opportunity for YOU and YOUR KIDS to work out together. There's nothing better than you and your kids burning...
29 May Get Some Go Again
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingClean and Jerk15 minutes to build to a heavy single for the day.MetconMetcon (AMRAP - Rounds)60 rounds 1 x Power Clean & Jerk every :25 seconds at around 50-60% of maxThis is another deep water workout. Choose the appropriate weight. The...
29 May Work It
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Work/Hold/Rest :30W/:30H/:20R x 4 1- Ski/Rock Hold 2- Shoulder Taps/Plank 3- 100m Sprint 4- Sit Up w Press/Hollow Hold 5- Bulgarian Split Squat/Jump Rope...
28 May MedBall Recovery
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Calories)Partner Up 1:00 medball toss right 1:00 medball toss left 1:00 sit-up toss X 2 Break 2 rounds 3:00 of Switch toss each side Sprawl & shoot rest 1:00 Metcon 4 rounds - You Go / I Go 1:00 max Cals Ski Bike Row...
28 May Recovery!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Medball Recovery Partner Up 1:00 medball toss right 1:00 medball toss left 1:00 sit-up toss X 2 Break 2 rounds 3:00 of Switch toss each side Sprawl & shoot rest 1:00 Metcon 4 rounds - You Go / I Go 1:00 max Cals Ski Bike Row...
27 May Murph
PSKC CrossFit - CrossFitView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...
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