02 Jun 6/2/2017
PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 3 Rounds For Time * 75 Power Snatch (75/55) * Bike/Row cals (100/75) * 400m Team run with KB (70/53)...
WOD
02 Jun Unloaded Friday Funday
PSKC CrossFit - UNLOADEDMetcon (Time)Partner Work w/ Medball 3 Rounds 500m Row 400m Run w/ Medball (20/14) *Medball cannot touch the ground *1 Partner rows, while other runs, and switch. *When both partners have completed both stations, that is 1 round. *If 1 partner finishes before the other, that partner may rest...
01 Jun Men At Work
PSKC CrossFit - Men at WorkSumo DeadliftStrict Press...
01 Jun Unloaded Combo Class
PSKC CrossFit - UNLOADEDMetcon (No Measure)Coaches choice!!!...
31 May Unloaded 5-31
PSKC CrossFit - UNLOADEDMetcon (No Measure)Work/Hold/Rest :30/:30/:30 Circuit Style 4 Rounds 1-Mtn Climber/Plank Hold 2- V Ups/ Hollow Hold 3- Weighted Walking Lunge/Wall Sit 4- Pull Up or Ring Row/Hold at Top 5- Slamball/Rock Hold...
31 May “Can you last?”
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds)EMOM - 20 Odd - 15 wall ball shots Even - row cals (15/12)*Score is number of successful rounds * If you fail, continue remaining time as an AMRAP...
30 May 5/30/2017
PSKC CrossFit - CrossFitWarm-upPost-Murph recovery. Spend some extra time foam roaming and stretchingMetconMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box...
30 May UNLOADED 5-30-17
PSKC CrossFit - UNLOADEDMetcon (Time)21-18-15-12-9-6-3 Russian Swing (53/35) Single KB Thruster (total)(53/35) 200m to start, after 15, & end...
29 May 9am Unloaded – Murph
PSKC CrossFit - UNLOADEDMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...
29 May Murph
PSKC CrossFit - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...
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