19 Oct Saturday
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate...
Today’s Workout
19 Oct Saturday
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad JumpsWorkoutMetcon (3 Rounds for time)3 SETS FOR TIME 500m Row 30 Up-Downs 20 Hang Power Clean (95/65) 10 Push-ups -2:00 Rest b/t Sets-StrengthMetcon (No Measure)3 SETS (2:00 ON/ 1:00...
19 Oct Saturday
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00 Walking Rest 2:00 Row...
19 Oct Saturday
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Run 7 Med. Ball Squats → 7 Med. Ball Push Press to target 7 DB Deadlifts → 7 DB Hang Jump and Shrugs 10 Alt. Mountain Climbers → 7 Plank Jump Tucks* *Start in plank jump the feet up to...
19 Oct Saturday
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate...
18 Oct Friday
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesPartner WorkoutMetcon (Time)IN TEAMS OF 2...
18 Oct Friday
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max Cal Row...
18 Oct Friday
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 -- :45 Lunge → Mountain Climber → Jumping Jacks MIN 2 -- :45 Box Step-up → Box Jump → Box Jump Over MIN 3 --:45 Hollow Body HoldStrengthBack Squat (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Back Squats* *Increase...
18 Oct 20.2
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsCrossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...
18 Oct 20.2
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Check out the "CrossFit" Tab!! 🤩...
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