Today’s Workout

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP 3 Person Teams P1: 300m Row P2: 15 x Sit Ups P3: 25x Russian Swings (53/35) Every partner completes their station before everyone rotates. Once all 3 have completed the rotation, all 3 partners complete 10x Burpees together....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (10-8-6-4-2)**Complete a set of pullups between each setWeighted Pull-ups (5-4-3-2-1)**Weighted/Strict/BandedMetconMetcon (AMRAP - Rounds and Reps)12 MINUTE AMRAP: -BRO OUT- 12/10 Cal Ski 8 Hand Release Pushups 6 Barbell Strict Press (95/65) (65/45) (45/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME Teams of 2: 1 Working at a time Partner 1: 10-1 Cleans (135/95) (115/75) (95/65) Partner 2: 10-1 Burpees Partner 1 will do 10 Cleans Partner 2 will do 10 Burpees Partner 1 will do 9 Cleans Partner 2 will do 9 Burpees and so on until...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)7 Min AMRAP 100m Sprint 10x Air Squats 5x Burpees 3 Min Rest 7 Min AMRAP 5x KB Swing (70/53) 25x DU’s /50x Singles 10x Box Jump Overs 3 Min Rest 7 Min AMRAP 50x Jumping Jacks 10x Burpees 5x Lunges (each leg)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingThruster (5x5 (climbing weight))**Between Each Set Perform 12 ( 6 each side) Overhead Walking Lunges (with plate) Thruster Tips:http://www.crossfitinvictus.com/blog/thrusters-your-best-friend/MetconMetcon (AMRAP - Reps)9 Minute AMRAP -3 Thrusters (95/65) (75/55) (65/35) -3 Box Jumps (Step Ups) ****12 Wallballs (20/14) (14/10) (Air Squats) -6 Thrusters -6 Box Jumps ****12 Wallballs -9...

https://www.facebook.com/louisdaleking/videos/10155231215780796/   On Saturday, June 16th the funnest and most orthodox fitness competition is back for its 8th year! We are taking over historic Spartan Stadium for a killer team competition where a portion of the proceeds benefits Team Some Assembly Required. Teams are made up of 4...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon18.: Crossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes...

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