Today’s Workout

PSKC CrossFit - CrossFitSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
 Marston...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 1 x DB KB DL (As Heavy as Possible) 10 x T2B/K2C 15 x Burpees facing KBSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand,...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)With a partner - For Time * 100 wall balls (20/14) * 100 American kb swings (53/35) * 800m row * 80 sit-ups * 60 TTB * 60 Bar over burpees * 40 Power cleans (115/75) (95/65) (75/45) * 40 STO * 20 Power Snatch * 10 Ring Muscle...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Team Time Teams of 3 Relay Style 30 Min AMRAP 10/8 Cal Row 5 x Burpee Plate to Overhead 7 x DB KB Push Press (44/26) 9 x Sit Ups 1 Person Resting 1 Person Air Squatting **Rotate when Partner 1 has completed...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 12 * 80 cals bike/ski * 60 KB snatch (53/35) * 40 Box jump (24/20) Rest 3 min AMRAP 12 * 80 cals row * 60 Goblet squats (53/35) * 40 Goblet lunge steps (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time - 15 min cap * 90 Double Unders (180 singles) * 30 Pull-ups (jumping Pullups) * 15 HSPU (decline pushups) (pushups) * 5 OHS (155/105) (135/95) (front squat) * 15 HSPU * 30 Pull-ups * 90 Double UndersWeightliftingPush Press (Work up to 4 rep...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (4 Rounds for reps)Circuit 4 Rounds 1 Min each Station A- Burpees B- Alt KB Swing (53/35) C- Jump Rope D-Alt KB C&P (53/35) E- Rest ------------------------------- Not For Time: 3 x 10 Standing Dumbbell Fly 3 x 10 Dbl KB Bench Press...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (1 rep max)MetconMetcon (Time)Teams of 3 - 1 working at a time - 30 min cap 50-40-30-20-10 * Row for cals * Burpee Box Jumps (24/20) Directly into 50-40-30-20-10 * Wall Ball Shots (20/14) * Power CleansFor power cleans: 50s - (115/75) 40s - (135/95) 30s - (155/105) 20s...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 person Teams 20 min AMRAP 1-200m Ski 2- 5 x DBall Clean 3- 20 x Air Squat One person at each station. Switch stations when all 3 partners have completed their station. ——————————— Not For Time: In no certain order...

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