PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryGoblet Squat (15/12/10)* Increase weight each setMetcon (Time)3 X Max Effort Wall SitMetconMetcon (AMRAP - Rounds)20 MIN EMOM Every minute complete 5x Burpees 10x Air Squats 5x DBL KB Push Press (53/35) Mod- decrease reps so you can complete each minute with...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up and Split Yo Reps! 60 Deadlifts (135/95) 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees 15 Minute Cap If you complete before the cap, you will rest until the 15 minute mark.MetconMax Bear Complex (AMRAP - Reps)At the 15 Minute Mark, 5...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Kettlebell Kalsu 100 KB Thrusters for Time 5 x Burpee EMOM Kettlebell Options will be given: Dbl KB: 44/26 Single KB: 62/44 Scale accordingly...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Distance)What will it be, what will you see?!...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)NFT 3xMax Rep Pull Up 3 x 10 Push Up 3 x 20 Banded Pull Aparts Metcon 3 x 7 Min AMRAP A: 10 x Wall Ball 10 x Walking Lunge 100m Sprint -2 Min Rest - B: 8 x T2B/K2C Farmers Carry Up/Back Turf 8 x Goblet...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict PressAccessoryWeighted Pull-upsMetconMetcon (Time)21-18-15-12-9-6-3 S2O (95/65) T2B...
PSKC CrossFit - CrossFitView Public WhiteboardMetconKalsu (Time)For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Not for time A: Partner Up 100 Wall Ball Sit Ups- Each P1 Plank P2 WBSU Switch whenever necessary until each complete B: 20 Min AMRAP (not Partner) 2-4-6-8-10 etc...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 x 10 Russian Twist (each side) 3 x 10 Step Ups 3 x 10 Bulgarian Split Squat Work/Hold/Rest Circuit :25/:25/:10 x 5 1-V Ups/Hollow Hold 2- Arches/ Superman Hold 3- Air Squat/Weighted Wall Sit 4-G2O (35/25)/Overhead Hold...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5 x 3 @ 80%; Last set is all out)AccessoryWeighted Lateral Step UpsWeight can be Back Rack, Front Rack, or DBL KB Front Rack HoldMetconMetcon (6 Rounds for reps)6 Rounds: Minute 1: Double Unders Minute 2: Ski for Cals MInute 3: Air...