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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Strong Amy 50 x Weighted Squat 10 x Burpee 2 Plate 40 x Weighted Sit Ups 10 x Burpee 2 Plate 30 x Weighted Alt Lunges 10 x Burpee 2 Plate 20 x Russian Swing 10 x Burpee 2 Plate 200m Sprint 10 x B2P 20 x Russian Swing 10 x...

PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (Time)3 RFT with a Partner: 400m Run Together 30 Overhead Swings (53/35) [ Split the Reps ] 30 Step-ups with KB (15 each leg) [ Split the Reps ] **Hold your Single KB in the front rack position on the opposite side your...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)4 Person Team 25 Min AMRAP A-10/8 x Cal Row B- 20 x Air Squat C- 6 x DBall Clean D- 7 x Burpees All teammates working at the same time. Everyone must complete their station before the team rotates. When...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner Up 5:00 Max Bear Complex 95/65 5:00 to Run 400m (remaining Time rest) 5:00 Max Bear Complex 135/95 5:00 to Run 400m (remaining Time rest) 5:00 Max Bear Complex 185/125 5:00 to Run 400m (remaining Time rest)...

According the Centers for Disease Control, for the 3rd year in a row - life expectancy has dropped for the third year in a row. For the first time since World War I and the flu pandemic of 1918 - our life expectancy has not...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata: 20w/10r x 8 1. Bench Press with Hold 2. Ski (cals) 3. BB CURLS with hold 4. Rower (cals) 5. Split Squats 6. Bike (cals) 1:00 rest in between stationsYou will stay at the station for all 8 intervals prior to rotating. For bench...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 5 x KB Snatch + 7 x Push Press each arm (53/35) 30 x DUWeightliftingStrict Pressrest 5:00 then take as many sets as needed to build up to a heavy set of 5....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)15 ROUNDS 1 x clean & jerk 185/125 3 x strict pull-ups 6 x push-ups 12 x squats 1:00 breakMove as quickly as possible through the round. When complete look at the clock and rest 60 seconds. Repeat for 15 rounds. Focus on quality movement...

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