PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3: Buy In - 3K Row or Ski 200 x Wall Ball 100 x Burpee Box Jumps * 2 athletes working at a time - one rests and switches as necessary. Cash Out - 3K Row or Ski (Switch from buy in)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 30 Minute AMRAP (You go, I go) 1 x Curtis P (53/35) 200 M Sprint 3 x Dbl KB Front Squat (Same weight) 400 M Sprint 5 x Burpees 6 x T2B (K2E) P1 does entire movement and rests while P2...
PSKC CrossFit - CrossFitWhat's behind door #1? Only one way to find out.View Public Whiteboard...
PSKC CrossFit - CrossFitAnyone can be strong Fewer can be strong and fast Even fewer still can be strong, fast, and accurate.View Public WhiteboardWeightliftingPush Press (work up to a heavy single for the day)MetconMetcon (Time)50 x Push Press (135/95) (115/75) (95/65) *Every time you break - do 50...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Metcon: 3 RFT 10 KB Snatch (5 each Arm) (53/35) 200 M Row *2 min Rest after each round ——— ** 3 min extra minutes for a total of 5 min ——— 3 RFT 10 KB Clean (5 Each Arm) (53/35) 200 M Ski *2 Min Rest after each round Time:...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingD-Ball Over the Shoulder (work on technique)Take Med Ball from floor and toss over shoulderMetconMetcon (AMRAP - Reps)METCON: 5 rounds of 40w/20r 1: DBall Over the Shoulder (100/60) 2: Row 3: Burpee Pullups 4: Ski * one minute break at end ** Score is the sum...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)10 RFT 10x Russian Swings (70/53) (53/44) (44/35) 10 Goblet Squats 10 Walking Lunges w/ KB ———— Recipe of the day: Green Machine Smoothie 1 Banana 1 Handful Spinach 1 TBS peanut butter 1 Cup Almond Milk Add Ice Blend Enjoy!...
PSKC CrossFit - CrossFitBuckle Up & Bring ItView Public WhiteboardWeightliftingBack Squat (Go for a 20 Rep Max)Take your time to build up in weight. Your goal should be around 125% of your bodyweight. This set is no joke and should be a significant emotional event.MetconMetcon (Time)3...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Circuit: 30sW/30sR x 5 Rounds 1- Burpees 2- Wall Balls (20/14) 3- Double Unders/Singles 4- Row Cals 5- Rest Object is to get the same number of reps every round. Score is total number...
PSKC CrossFit - PUSHView Public Whiteboard2K Row (Time)2000m Row...