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...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)TABATA :20W/ :10R x 8 1- Wall Balls (20/14) 2- Rope Pulls 3- DBall Cleans (100/60) 4- DBL KB Push Press 5- Concept 2 Bike Erg (Cals)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean Thruster (Work up to a Heavy Cluster )MetconMetcon (Time)For Time: 100 Burpees! *EMOM 5 x Thruster (95/65)* -Start workout with the 5 Thrusters, straight into as many burpees as you can complete in the minute. -Next minute begins: stop burpees and complete...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)How Far Can Ya Go?! 12 Min AMRAP 4-8-12-16-20-24 etc...