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15 Aug Core -&- Cardio

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Combo Day...

15 Aug Minutes to Madness

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PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 Rounds Core Training (obliques) 10/arm Half kneeling KB windmills 10/arm KB Deadlifts 10/side med ball rotation throwsMetcon (AMRAP - Reps)3 Rounds of: 2min Air Squat 1min Rest 2min Bike 1min Rest 2min Russian Swings 1min Rest...

14 Aug Hump Day Pump Day

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Endurance Testing 12 Min AMRAP *switch movement every 2 minutes* Step-ups Wall balls DBL KB Deadlift -5 mins rest- 12 Min AMRAP *switch movement every 2 minutes* Pull up/Ring Row Sit ups DBL KB Push Press Score is total reps combined...

14 Aug Everybody hands go up, AND THEY STAY THERE!!

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PSKC CrossFit - CrossFitView Public WhiteboardOverhead Squat (Work up to a moderately heavy single, FORM FORM!)Metcon (Time)10 rounds for time 3 oh squats (135/95) 6 hspu 9 t2b 1 min rest between rounds Rx+ go strict hspu...

13 Aug Get your Meters!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP 100m Run 10 KB Snatch (5/5) 200m Run 10 KB Snatch 10 x Ski Cal’s 300m Run (Stop Sign) 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 400m Run 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 10 x Bike Cal’s 500m Run (Stop Sign...

13 Aug Just Row Bro

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up 6K Row *Every 3MOM = 7 x squat cleans 135/95 * Start with squat cleans...

12 Aug Dem Legs & Dem Arms

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)12 min amrap- switch movement every 2 minutes Step-ups Wall balls Dead lifts (225/155) 5 mins rest 12 min amrap- switch movement every 2 minutes Strict pull ups Sit ups Push press (135/95) Score is total reps combined...

12 Aug Death By…

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Death By Min 1: 1 KBS + 5 Push Ups Min 2: 2 KBS + 5 Push Ups Min 3: 3 KBS + 5 Push Ups Min 4: etc...

09 Aug Friday For the Win

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Day 10k m Bike E3MOM 20 x Wall Balls -Workout begins with Wall Balls -Biking stops while Wall Balls are being accomplished -30 min cap...

09 Aug Slay the Day

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)WITH A PARTNER 50-40-30-20-10 Ski calories S2O (95/65)->(135/95)->(155/105)->(175/115)->(185/125) 400m run BETWEEN rounds...

Blog

15 Aug Core -&- Cardio

15 Aug Minutes to Madness

14 Aug Hump Day Pump Day

14 Aug Everybody hands go up, AND THEY STAY THERE!!

13 Aug Get your Meters!

13 Aug Just Row Bro

12 Aug Dem Legs & Dem Arms

12 Aug Death By…

09 Aug Friday For the Win

09 Aug Slay the Day

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