PSKC CrossFit - CrossFit"Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that." - MLK Jr To celebrate Martin Luther King today, do something for another to show love - to be that light in a dark...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 4: Split Reps However 500 Wallballs 500 Burpees 20,000 meter bike *2 people working at a time. 1 working on the bike and 1 working on the movements. Must finish wallballs before moving to burpees. *Its your job as a team to...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP: 15 pushups 30 Situps 60 Walking Lunges...
PSKC CrossFit - CrossFitCoach's Corner CrossFit is oftentimes referred to as "moving meditation". It's an opportunity to provide complete focused attention to the task at hand. It's a great way to clear your mind of the daily junk, clutter, and distractions that the day brings and...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upReview: Double KB S20 and Pullups if needed (Rotate between the two) 5-4-3-2-1 Double KB S20 5-4-3-2-1 Strict Pullup (use bands if needed)MetconMetcon (Time)10 Rounds for Time with a PARTNER/ Split reps however you like 24 Double KB S20 8 Dball Over the Shoulders (scale: Heavy...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 Min 0-4:59 - Max Cals Bike Min 5-9:59 - Max Reps Thruster 135/95 Min 10-14:59 - Max Cals Ski Min 15-19:59 - Max Reps Clean 185/125 Min 20-24:59 - Max Cals Row Min 25-30 - Max Reps Deadlift 275/185Only one...
PSKC CrossFit - CrossFitToday is a great day to knock out a couple hundred calories on the ergs.View Public WhiteboardMetconMetcon (Time)100 x Strict Pullups *every break do 10 x wall balls...
PSKC CrossFit - CrossFitSign into Wodify and get those extra calories!View Public WhiteboardWeightliftingPush Press (Max Reps at Bodyweight)Same scheme and options as Monday.MetconMetcon (AMRAP - Reps)20:00 EMOM A: Calories on the Rower B: Shoulder to Overhead (115/75) *score is LOWEST round of calories plus lowest rounds reps on...
PSKC CrossFit - CrossFitDon't forget to sign in and log those extra calories!View Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Minute 1 - 9/6 cal ski Minute 2 - Death by burpee starting at 1 rep and increase by 1 each time you come back to the...
PSKC CrossFit - CrossFitWelcome Back! We are back to normal classes and schedule! The 2021 Burn Challenge is in full effect. Be sure to sign into Wodify to track your attendance. Also don't forget your extra credit of 100 calories a day extra on a machine...