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28 Aug

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :20w/:20h/:20r x 6 1- Pulse Lunges/Squat Hold 2- Ski/ Ovhd Hold 3- Sprints/Dead Hang 4-Russian Twist/Plank Move Stations during 20 Second Rest...

27 Aug

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)5 RFT 10 x Dbl KB/DB Press 20 x Sit Ups 40 x Jump Rope 20 x Alt KB Swing (53/35) 10 x Cal Ski 1 Min Rest Between each round 30 min Cap...

27 Aug

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PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell Man Makers (3-2-1)https://www.youtube.com/watch?v=yMkVSpOKbyMStart with a light weight, working up to a heavy single of the complex. [ Pushup, Row Right, Row Left, Clean, Squat, Thruster ]MetconMetcon (Time)5 RFT with a Partner 400m Run (Together) 40 Double KB Push Press (44/26) 20 Renegade Rows [...

26 Aug

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 Rounds 1:30 Row 8 x Single Leg KB DL (each leg) 10 x Goblet Squat w/ 5 Sec Pause at Bottom 12 x Hanging Leg Raise For Time 400m Run 21 x Burpees 9 x Box Jumps 400m Run 15 x Burpees 15 x Box Jumps 400m Run 9 x Burpees 21...

26 Aug

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT with a Partner Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 30 Air Squats --- Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 12 Thrusters (95/65) Once both Partners complete both stations,...

23 Aug

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20min AMRAP (Team of 3) P1: Wall sit w/Pulse P2: 150m Ski, 2 DB or KB Thrusters P3: Rest *Add 2 reps to thrusters after each round. - 3 minute rest - 10 Minutes of: Alt. 100m Sprints w/med-ball...

23 Aug

Posted at 00:00h in Today's Workout by
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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 3 Person Team A- Ski x Cals B- 150 Burpees (as a team) C- 7 x T2B 5 x Shoulder to Overhead (135/95) 3 x Front Squat *One person...

21 Aug

Posted at 00:00h in Today's Workout by
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PSKC CrossFit - UNLOADEDView Public WhiteboardWarm-up5 Rounds NFT 1min Row 10/Leg RNT Reverse Lunges Single Arm KB Duck Walk (Length of Rig) 10 Cossack Squat (5/leg)EMOM - Every Minute on the Minute20 Minutes Min 1: Row (Increase effort each round) Min 2: Suitcase Walking Lunges Min 3: KB Side Shuffle (Over Box...

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