Blog

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT #1: 10 MIN AMRAP A. ROW 15/12 CALS B. Burpee Toes to Bar (Max) C. Resting D. Resting **When A is done rowing, the pairs switch with C/D. C will row and D will do max burpee toes to bar. C will...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)For time Partner Up KAREN & CINDY Buy in: KAREN (150 Wall Balls (20/14) 10 Rounds Cindy 5x Pull Ups 10x Push Ups 15x Air Squats P1 completes round then P2 goes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 4 For Time A: 5,000m Ski -Switching partners every 250 METERS AT THE SAME TIME: B: Other 3 Teammates completing: AMRAP 9 Deadlift (135/95) 6 Hang Clean 3 S2O 1 Working at a time 2 Resting ***** At the 2500m Mark Barbell Weight Increases AMRAP 9 Deadlift (185/125) 6 Hang Clean 3 S2O Partners can...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Not For Time: Strength: 15-12-10 DBL KB Push Press Accessory: 15-12-10 Bent over DBL KB Row Accessory: 15-12-10 Dips Core/Midline: 3x10 Strict Hanging K/E 10 Min AMRAP 7x T2B/K2C 7x Push Ups/Incline 7x Pull Ups/Ring Rows 7x Ring Dips/Bench Dips...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (4 x 4 @ 70%)Last set is ALL OUTAccessoryWarm-up (No Measure)3 x 30 reps Shoulder Taps (Hand Stand Position) *See IG TV Vid*Mod Plank Shoulder TapsMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMod 1 Singles 150-120-90-60-30 Sit Ups 50-40-30-20-10 Mod 2 Singles/Sit Ups 50-40-30-20-10...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP4 400 M Run Max Air Squats Rest 2 Min AMRAP4 400 M Row Max Burpees Rest 2 min AMRAP4 400 M Bike Max Alternating Lunges Rest 2 Min AMRAP4 MYSTERY MAX!!!!!...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 100 x Burpee Box Jump Over (24/20) Every other Min - Stop & complete 10/8 Cal Ski (Ex: Min 1: AMRAP BBJO Min 2: 10/8 Cal Ski - Rest remainder of min Min 3 : BBJO - Pick up where you left...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (4 x 4 @70%)Last set is ALL OutAccessoryBulgarian Split Squat (3 x 10 (each leg))Light WeightMetconMetcon (AMRAP - Rounds and Reps)Death By Wall Ball (Remix) Min 1: 1 Wall Ball 20/14) Min 2: 3 Wall Ball Min 3: 5 Wall Ball Etc...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryReverse KB Lunges (3x10)Each leg Increase weight each rounds.AccessoryGood Mornings (3x10)Good Mornings (3x10)MetconMetcon (Time)5 RFT 30x DU (60 Singles) 20x OH KB Swings (53/35) 10x Box Jumps...

Follow

Get every new post delivered to your Inbox

Join other followers: