WOD

PSKC CrossFit - UNLOADEDhttps://youtu.be/zeWg73GzVbc Please ListenView Public WhiteboardMetcon (AMRAP - Reps)Grab a Buddy, 25 Min Amrap Partner 1 will complete 12x Wall Balls 12x KB Snatches 12x Russian Swings Partner 2 will be rowing Once partner 1 completes the Wall Balls, Snatches, Swings, partners will switch, they wil continue to do this...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)30 Min Partner Up P1: 15x Air Squats 7x Burpees 5x Pull Ups P2: Cal Ski P1 & P2 Switch after P1 completes 15/7/5 Score: Total Reps + Cals ()...

PSKC CrossFit - UNLOADEDhttps://youtu.be/rdPp4cPnhkMView Public WhiteboardMetcon (Time)Teams of 3 450 walking lunges Partner A Holds Plank Partner B Holds DBL KB’s in rack position Partner C completes walking lunges **Cannot Start Lunges until your partners in position -split lunges as needed. Weight for KB’s (44/26) - RX (35/18) - intermediate (26/18) - beginner...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean Thruster (1 RM)MetconMetcon (Time)For Time! (15 Min Cap) 5x S2O (95/65); (65/45); (45/35) 5x Bar Facing Burpees 7x S2O 7x Bar Facing Burpees 9 xS2O 9x Bar Facing Burpees 11x S2O 11x Bar Facing Burpees...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)12 MIN EMOM (4 Rounds) Min 1 - 10x KB Single Arm Thrusters (5 each hand) Min 2 - 10x Cals Row Min 3 - 10x Box Jumps -Rest is time remaining after completing the movements Rx Weight 53/35 - KB Box Jumps - 24/20 Intermediate 44/26 -...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up P1: 200 M Farmers Carry (53/35) P2: 10 Air Squats + 10 T2B Score: Both partners complete EACH station = 1 Round 200 M FC = 1 Rep Air Squats + T2B = 20 Reps...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (1 RM)MetconMetcon (Time)5 RFT 5x Power Cleans (135/95); (95/65); (75/55) 100 M Sprint 10x Burpee Box Jumps...

PSKC CrossFit - UNLOADEDThere is a reason between listening, and waiting for your turn to speak.” – Simon Sinek It is a skill to be able to listen. To not hear, but listen. Sincere listening. Many hear words, with the intent to respond. That is, while another is speaking,...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)2 Mile Lite Jog - recovery- NFT Head out the gym and jog south to 2nd St. Make a right hand turn once you get to the murals Follow the murals to Alexandria Point Cut back down 2nd St and make first...

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