16 May Pace Car
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up Farmer's Carry 400m 53/35 (switching off as needed) immediately into: You Go / I Go 200m row 5 x burpee over rower 10 rounds per person Minimum pace goals = 1:40m 1:55f...
WOD
15 May men at work
PSKC CrossFit - Men at WorkStrength Circuit (AMRAP - Rounds)30 Min Strength Circuit Hand over hand sled pulsl Stone Carry Trap Bar Carry Bench x 3 reps...
15 May Wallballz for Dayz
PSKC CrossFit - UNLOADEDSKILLGoblet Squat (5 x 5)Start with a light Kettlebell, working your way up to a heavy.MetconMetcon (AMRAP - Reps)20 Minute Partner AMRAP Partner 1 Runs 400m Run Partner 2 Accumulates as many Wallball as possible Then Switch places. **Score is total amount of Wallball Accumulated....
15 May Brick Shithouse
PSKC CrossFit - CrossFitWeightliftingBack Squat (work up to 1RM)MetconMetcon (AMRAP - Rounds and Reps)Death by BackSquat. Minute 1: 1 rep Minute 2: 2 reps Minute 3: 3 reps etc until you cannot complete the reps within the minute. Weight: 50% of your max...
12 May F Y F
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3// 1 working at a time 1 Teammate must stay on rower until 5000 meters are completed 5000m Row 100 Curtis Ps (135/95 95/65 65/45) 100 Burpees 100 Deadlifts (225/155 185/135 155/105) 100 Burpees 100 Goblet squats (70/53 53/35 35/18)...
12 May Unloaded
PSKC CrossFit - UNLOADEDMetcon (Time)Partner Work Both partners complete all reps 50 x Burpees 40 x Wall Balls 30 x Lunges Each Leg 20 x Med Ball Sit Up Passes 10 x KB Clean & Press (53/35) each arm 400m run together 5x Air Squat EMOM...
11 May Men At Work
PSKC CrossFit - Men at WorkStrength Circuit...
11 May Surprise day!
PSKC CrossFit - UNLOADED...
11 May FREESTYLE THURSDAY
PSKC CrossFit - CrossFitMetconMetcon (No Measure)Coaches Choice!...
10 May Hump Day!!
PSKC CrossFit - CrossFitWeightliftingSplit Jerk @ 90% (6x1)AccessoryRing Dips (3x8)MetconMetcon (Time)30 Push Presses (95/65 75/55 65/45) 90 DU or 180 singles 20 Push Jerks (135/95 115/75 95/65) 60 DU 10 Split Jerks (185/125 155/115 135/95)...
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