22 Jun FYF
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)30 Min Partner Up P1: 15x Air Squats 7x Burpees 5x Pull Ups P2: Cal Ski P1 & P2 Switch after P1 completes 15/7/5 Score: Total Reps + Cals ()...
Today’s Workout
21 Jun Free
PSKC CrossFit - CrossFitView Public Whiteboard...
20 Jun Why can’t we be friends
PSKC CrossFit - UNLOADEDhttps://youtu.be/rdPp4cPnhkMView Public WhiteboardMetcon (Time)Teams of 3 450 walking lunges Partner A Holds Plank Partner B Holds DBL KB’s in rack position Partner C completes walking lunges **Cannot Start Lunges until your partners in position -split lunges as needed. Weight for KB’s (44/26) - RX (35/18) - intermediate (26/18) - beginner...
20 Jun Thrust
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean Thruster (1 RM)MetconMetcon (Time)For Time! (15 Min Cap) 5x S2O (95/65); (65/45); (45/35) 5x Bar Facing Burpees 7x S2O 7x Bar Facing Burpees 9 xS2O 9x Bar Facing Burpees 11x S2O 11x Bar Facing Burpees...
19 Jun It’s getting hot in here
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)12 MIN EMOM (4 Rounds) Min 1 - 10x KB Single Arm Thrusters (5 each hand) Min 2 - 10x Cals Row Min 3 - 10x Box Jumps -Rest is time remaining after completing the movements Rx Weight 53/35 - KB Box Jumps - 24/20 Intermediate 44/26 -...
19 Jun Farmer
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up P1: 200 M Farmers Carry (53/35) P2: 10 Air Squats + 10 T2B Score: Both partners complete EACH station = 1 Round 200 M FC = 1 Rep Air Squats + T2B = 20 Reps...
18 Jun I just felt like running
PSKC CrossFit - UNLOADEDThere is a reason between listening, and waiting for your turn to speak.” – Simon Sinek It is a skill to be able to listen. To not hear, but listen. Sincere listening. Many hear words, with the intent to respond. That is, while another is speaking,...
18 Jun Power
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (1 RM)MetconMetcon (Time)5 RFT 5x Power Cleans (135/95); (95/65); (75/55) 100 M Sprint 10x Burpee Box Jumps...
17 Jun #NFT
PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)2 Mile Lite Jog - recovery- NFT Head out the gym and jog south to 2nd St. Make a right hand turn once you get to the murals Follow the murals to Alexandria Point Cut back down 2nd St and make first...
15 Jun Always a Funday on Friday!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 Person Teams 1 partner on meters at a time...
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