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08 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m JogWorkoutMetcon (Time)FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB Box Step-Overs *After every full round, 100m Sprint. -12:00 Hard Cap-Optional FinisherWarm-up (No Measure)2-3 SETS 16 Seesaw DB Bent Over Rows 16 Plank Alt. DB Slides 16...

07 Sep

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30 Recovery Bike 2:00 Max Plank 1:30 Recovery Bike...

07 Sep

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONING5k Run (Time)Max Effort 5k Run1. NOT FOR TIME Run 5k -Rest 5:00- 2. NOT FOR TIME Row 5k *Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come...

07 Sep

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - :45 Slam Ball Movement (change each round) Min 2 - :45 DB Floor Press Options… Slam Ball Slam Ball Lunge Slam Ball Goblet Squat Slam Ball Thruster Slam Ball BurpeesStrengthBench Press (1x5)5-5-5-5-5 Bench Press -Rest 1:30 b/t Sets- *Partners work together, building...

07 Sep

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead HoldWorkoutMetcon (Time)4 ROUNDS FOR TIME 20/15 Cal. Bike 10 Up-Downs 1:00 DBL KB Cross Body Hold* -15:00 Hard Cap- *One KB in the front rack & other...

06 Sep

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS, Increasing Pace Each Round… 21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing) 5/5 Elbow Punches 10 Front Squats w/ Empty Barbell (:01 pause at bottom) 5 Up-Downs Over Rower (smooth &...

06 Sep

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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH) 5 Smooth Burpees Over Bar :30 Walking RestWarm-up (No Measure)10:00 RUNNING CLOCK...

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