PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT #1: Machine Burpee/Warmup 5 Minute AMRAP PAIR A and B: Row and Burpee Relay Partner 1: Row 150 5 Burpees over the rower Then Partner 2 goes.. **1 Minute Transition: Pair C and D: Partner 1: Ski 150 5 Burpees to Plate SCORE: RepsWeightliftingTeam Series Deadlift (max weight)EVENT #2: 10...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Purdham" AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans 31 Air Squats 31 Kettlebell Russian Swings (53/35) 31 Shoulder-to-Overheads 31 AbMat Sit-Ups 31 calorie Row 31 Wall Ball (20-14)...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)4 Rounds 5 Min Per Round 1:00 Rest b/t Each STATION 1 Max Cal Row Top of every minute- 7 Box Jumps STATION 2 Max Cal Ski Top of every minute- 7 G2O STATION 3 Max Cal Bike Top of every minute- 7 Lunges STATION 4 Max Air Squat Top of every...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Toes to Bar STATION 2 AMRAP 10/7 Cal Ski 20 Mountain Climbers each leg STATION 3 EMOM 15 DKB Strict Press (35/18) STATION 4 AMRAP 10 /7 Cal Bike 10 Goblet Squats (35/18)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Increase weight as reps decrease)AccessoryPull-ups (5-4-3-2-1 Strict or weighted)Increase the difficulty of the pull-ups as the reps decrease. For example - decrease band tension or do heavier weighted pull-ups.MetconMetcon (Time)100 x KB Push Press (each arm) *each time you set...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (:45 ON // 15 OFF) MVMT 1 - Burpees -:15 Rest- MVMT 2 - Row -:15 Rest- MVMT 3 - Push-Ups -:15 Rest- MVMT 4 - KB Sumo Deadlifts -:15 Rest- MVMT 5 - Alt. DeadbugsWorkoutMetcon (4 Rounds for reps)4 SETS FOR MAX REPS 1:00 MAX...
PSKC CrossFit - CrossFitView Public WhiteboardWorkoutMetcon (Time)FOR TIME* 400m Ski 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 800m Bike *Weight Vest Optional (Score is Time)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Work up to a heavy triple)MetconMetcon (Time)5 rounds for time//With a partner (split reps as necessary) 100 x air squats 30/24 Cal Row 10 Wall Walks...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 3 Person Team P1 Completes Round, P2 Completes Round, then P3 1 Work, 1 Row, 1 Rest 3 Burpees 4 Snatch Each Arm 5 DB Pull Across (Each Side) 6 Thruster Max Cal Row accumulated...