PSKC CrossFit – UNLOADED
Weightlifting
Not For Time
Floor Press: 10-9-8-7-6-5-4-3-2-1
Wall Ball: 2-4-6-8-10-12-14-16-18-20
Increase weight of KBs as reps decrease on Floor Press.
Metcon
AMRAP – 18 (AMRAP – Rounds and Reps)
5 Box Jumps
5 Burpees
100 M Sprint
PSKC CrossFit – CrossFit
SKILL
Double KB Squat Clean (1 x 3)
Work up to a heavy triple.
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Deadlifts (275/185) (185/125) ( 135/95)
KB swings (53/35)
Overhead Squats (115/75) (95/65) (75/55)
C2B Pull-ups (Pull-ups | Jumping Pull-ups)
Box jumps (24/20)
DB or KB Squat Cleans (53/35)
PSKC CrossFit – UNLOADED
Metcon
Metcon (AMRAP – Rounds)
EMOM – 24
Min1: 10/8 Cal Row
Min 2: 50 M Farmers Carry (70/53) (53/44) (44/35)
Score is how many rounds you complete. If you do not complete a round, workout turns into an AMRAP.
PSKC CrossFit – CrossFit
Gymnastics
Handstand Push-ups
Metcon
Metcon (Time)
Partner up & Each partner completes 3 Runs
Partner 1 Runs 400m
While Partner 2 Completes the following AMRAP for the duration of the run:
6 Russian Swings (70/53) (62/44) (53/3 5)
6 Goblet Squats
6 HSPU
PSKC CrossFit, PSKC CrossFit – CrossFit
Metcon
Wes (Time)
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
(25/15 lb Plate)
Strict Pull-Ups (Kipping | Jumping | Ring Rows)
Burpee Box Jumps (24/20 in)
Cleans (185/135 lb) (135/95) (95/65)
PSKC CrossFit – UNLOADED
Metcon
Metcon (No Measure)
Circuit :45w/:15r x4
1- OH Lunge 45/35
2- Assault Bike
3- Goblet Squat (53/35)
4- Jump Rope
5- Push Up
PSKC CrossFit – Men at Work
deadlift from 2″ blocks
Metcon (Time)
Alternating Emom
Odd Minutes – Max Row
Even Minutes – 50ft Heavy As Possible Farmers Carry
Continue Emom Until 200cals are complete
PSKC CrossFit – UNLOADED
Metcon
Metcon (Time)
Partner Barbara
5 Rounds
20 x Pull Ups / Ring Rows
30 x Push Ups
40 x Sit Ups
50 x Air Squats
*Rest 1:30 after each round*