WOD

PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1 x 3)Work up to a heavy tripleMetcon2: Metcon (AMRAP - Rounds and Reps)16 Minute AMRAP with a Partner of: - 50 Calorie row - 30 Bar facing burpees - 20 Front squats (95/65) {75/55] {65/45} *Switch every 25 on the rower *Switch every...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)E2MOM X 12 0-2:00 - 300m Run 2:00-4:00 - 10 x Burpee Box Jump 4:00-6:00 - 300m Run 6:00-8:00 - 10 x Burpee Box Jump Etc...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up Each Station will be 4 minutes You will stay at each station for the entire 4 mins Switch out as needed you will have 30 second transition time between each station 1. Air Dyne 2. Rower 3. 100m Med Ball Sprint 4. Burpees Score is...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner FYF! 1 Working at a time Both partner perform ALL reps 1000m Row Then 21-15-9 Hang Clean (135/95) Push Press (135/95) Back Squat (135/95)Mod 1 95/65 Mod 2 65/45...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style! Split Reps-1 working at a time 20-18-16-14-12-10-8-6-4-2 Heavy KB Deadlift (70/53) Push Press (53/35) Double KB Front Squat (53/35) **200m run together-- beginning, after round 12, & end**...

PSKC CrossFit - CrossFitGymnasticsPull-ups (7-6-5-4-3-2-1)Spend time working the Strict Pull Up & Push Up Weighted/Body Weight/BandedMetconMetcon (Time)Partner Work Split all reps 1 working at a time 800m Run (relay style) **Can be split in 400/400, 200's, or 100's** 50 x Pull Up/ Ring Row 50 x Wall Ball (20/14) 50 x Burpee 50 x...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Work 30 Min AMRAP 1 partner completes round, then 2nd partner completes full round 200m Run/Row 10 x Goblet Thruster (53/35) 10 x American Swing (53/35) 5 x Burpee * Score is total number of rounds between both partners!*...

PSKC CrossFit - CrossFitSKILLRope Climb (15 Min - Work foot lock & power snatch)MetconMetcon (Time)5 RFT 6 x Power Snatch (135/95) 9 x T2B 1 x Rope ClimbMod 1 5 RFT 6 x Power Snatch (115/75) 9 x T2B/K2C 1 x Rope Climb Mod 2 5 RFT 6 x Power Snatch (65/45) 9 x Sit Ups 3...

Follow

Get every new post delivered to your Inbox

Join other followers: