WOD

PSKC CrossFit - CrossFitKicking off the week of 'MOMs!!! #MakeDeloadGreatAgainGymnastics1: Kipping/Butterfly Pull-upsSpend time working on pull-up progressions and butterfly pull-up technique.EMOM - Every Minute on the Minute2: Metcon (AMRAP - Rounds)30 Minute EMOM (alternate between A & B after each minute, 15 rounds of each) ...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x4 1-Dbl KB Lunge (44/26)/Squat Hold 2- Ski or Row/ Dbl KB Overhead Hold (44/26) 3- Plate Push/Plank 4- Russian Twist/Hollow Hold...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)3 person team! 30 Min AMRAP 1- 200m Sprint 2- 7 x C2B 3- Max # G2O (155/105) ** 3 stations. 1 partner at each station, either completing the prescribed reps, or obtaining as many G2O as possible in 1 minute. When you complete...

PSKC CrossFit - Open GymMetcon (Time)BUY IN: SWAYZE RUN 13 Sit Ups 13 Pull Ups (Ring Rows) 13 Air squats 13 KB Cleans Each Arm (53/35) 13 KB Push Press Each Arm 13 KB Snatches Each Arm 13 KB Swings 13 Double Unders (40 Singles) 13 Ring Dips (Dips to a bench) 13 Box Jumps 13...

PSKC CrossFit - UNLOADEDMetcon (Time)BUY IN: SWAYZE RUN 13 Sit Ups 13 Pull Ups (Ring Rows) 13 Air squats 13 KB Cleans (53/35) 13 KB Push Press 13 KB Snatches 13 KB Swings 13 Double Unders (40 Singles) 13 Ring Dips (Dips to a bench) 13 Box Jumps 13 T2B (K2E/ T2R) 13 Burpees CASH OUT: SWAYZE RUN...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)TABATA :20 W / :10 R (Stay at same station for 8 rounds) 1- Burpees 2- Squats 3- Cal Bike 4- MTN Climbers...

PSKC CrossFit - UNLOADEDWeightliftingBi’s, Tri’s and Fly’s (3x10)MetconMetcon (AMRAP - Rounds and Reps)Partner Up 25 min AMRAP 15/10 Cal Row 20 Air Squats 10 DBL KB Cleans (53/35)(44/26) 5 Tricep Dips **Partner 1 must complete movement before partner 2 goes...

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