PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Tabataaaa :20w/:10r x 8 1- Plank Dumbbell Passes 2- Seated Press (Light) 3- Squatting Side Steps 4- Airdyne/Bike 5- Squat Jumps to a MedBall NFT 5 x 5 Push Ups 5 x 5 Banded Pull Ups...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Grab either your least favorite person or your favorite person and complete: 50 KB Man Makers (53/35) [ Double KB Pushup, Row Right, Pushup, Row Left, Pushup, Clean, Thruster ] Partner 1: Start on Man Makers Partner 2: Complete 250m Ski **Must switch...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 min AMRAP 1 Min: DU/Single 1 Min: Plate Burpee G2O 1 Min: Pick a Machine x Cals! 1 Min: DBall Cleans 1 Min: Rest Max reps in 1 Min at each station, 5th Min is Rest. Complete 5 rounds to equal 25...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)5 Rounds: Every 2 Minutes, Complete 10 Burpees + 5 Overhead Swings. Increase your KB weight each round.MetconMetcon (Time)800m Run 21 OH Swings (70/53) 21 Burpee Box Jumps 400m Run 15 OH Swings 15 Burpee Box Jumps 200m Run 9 OH Swings 9 Burpee Box Jumps...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (2 Rounds for reps)Metcon Partner Up 10 min AMRAP A: 250m Row B: Wall Ball (20/14) Switch each time partner hits 250m. Score is # of Wall Ball + Meters -2 min Rest- 10 min AMRAP A: 200m Ski B: 5 x Push Up 10 x Sit Up 15 x Air...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon ()WeightliftingFront Squat (Work up to a heavy double)AccessoryWeighted Step-ups (Front Rack Barbell)Climbing Weight, 8 Reps per leg.MetconMetcon (Time)3 rounds for time of the following: 3 x rounds of "Cindy" (5 pullups + 10 pushups + 15 squats) 10 x Clean &...
PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTEAM SERIES SQUAT/DL/S2O/CLEAN (1x1)Each member of the team will choose one movement to work up to a heavy single: start with squat..then to ..S20..then..Deadlift...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)HAPPY THANKSGIVING!! Teams of 3 10 MIN Est Max Cal Row as a Team 1 Person Rowing at all times 2 People work on Burpee Pull ups 10 MIN Est Max Cal Ski as a Team 1 Person skiing at all times 2 People work on...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 50x KB Snatch (53/35) 10x Burpees 40x KB Swings 10x Burpees 30x Goblet Thrusters 10x Burpees 20x KB Push Press 10x Burpees 5 Min Break (set the clock for 15 min) 10x (each arm) KB Row 10x Cal Assault Bike Cals (arms only) 10x Pull...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 5-10-15-20-15-10-5 C2B Pull Ups Sit Ups *This is a SPRINT! Whichever level or modification you are at, this should be a VERY fast workout.* -12 Min Time Cap- 5 Chest 2 Bar Pull Ups/5 Sit Ups 10 C2B/10 Sit Ups 15/15 20/20 15/15 10/10 5/5Mod Pull Ups/Jumping Chest 2 Bar Sit...