PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)30/30/30 x 4//Stay on the same station Goblet Squats//Wall Sits// Rest Toes to Bar//Dead Hang//Rest Flutter kicks//Hold//Rest Push Press/ /OH Hold//Rest (95/65)...
PSKC CrossFit - CrossFitView Public WhiteboardMore WeightliftingBench Press (3x Max Reps)AccessoryRing Rows (3x Max Reps// Feet on Box )MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 3.6.9…. KB Snatches 53/35 Jumping Lunges...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)TABATAAA 5 Stations 1 Min Rest b/t Stations 1-DB Row 2-DB Push Press 3-Pull Up/Ring Row 4-Sit-ups 5-Plank Rotations *Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//15min AMRAP// 1 must complete entire round 1 x round of Cindi (5 x pullups, 10 x pushups, 15 x air squats) 5:00 break 15min AMRAP// 1 must complete entire round 4 x D-ball over the shoulder 30 x...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLTurkish Get Up (1RM)MetconMetcon (Time)Metcon 5 RFT 15 OH Swings 53/35 15 Wall Balls 15/12 Cal Ski ** 90 sec rest between each round...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 6/4 Cal Bike 6 Plate DL 6 Ring Rows 6 Push-upStrengthMetcon (Weight)EMOM x 8 MINUTES MIN 1 - 10 Strict Pull-ups or Vertical Ring Rows MIN 2 - 15 DB Floor PressWorkout"CARDIO HEAVEN" (Time)FOR TIME 50 Plate Ground to OH (45/35) 1000m...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12 V-Ups 16 Double-Unders...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man Makers...