PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Pres (5 x 5 @ 60%)Let set is all out.AccessoryRing Dips (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 200 M Run 9x Hang Power Snatch (95/65) 6x T2b INT: 75/55 BEG: 45/35 INTENTION FOR THE WORKOUT: This workout will feel like a long 12...
PSKC CrossFit - CrossFitView Public WhiteboardBORN FREE (No Measure)Free, like a river raging Strong, if the wind I'm facing. Chasing dreams and racing father time. Deep like the grandest canyon, Wild like an untamed stallion. If you can't see my heart you must be blind. You can knock me down and...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up AMRAP 30 - Split Reps as Needed 100x Double Unders 90x DL (135/95) 80x Wall Balls (20/14) 60x Hang Clean (135/95) 50x Burpees 40x Push Press(135/95) 30x OH Swings (53/35) 20x Front Squats (135/95) 10x Bar Muscle Ups INT: 115/27; Chest to Bar Pull...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds (Not for Time) 5 x Pull Ups (Strict/Banded) 7 x Ring Dips/Bench Dips 9 x Strict KB Push Press (each arm) AMRAP 3 x 7 Min Rounds 200m Sprint 10 x Hand Release Push Ups 10 x T2B/K2C 10 x KB DL...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Surprise Coach...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 Relay Races 30 min AMRAP 100m Sprint 5 x Pull Ups/Ring Rows 10 x Sit Ups 12 x Air Squat 15 x American Swing (53/35) When teammate returns from Sprint & completes pull ups/ring rows, next teammate will begin!...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)You’re in the Boss’s hands tonight!...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Teams of 2, AMRAP 20: 50/35 Calorie Row 50 Burpees 30/21 Calorie Ski 50 Kettlebell American Swings (53/35)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 Rounds 8x Strict T2B/ T2R 8x DB KB DL (70/53) 8x Plated Squat (35/25) Core Tabata :20w/:10r x 8 5 Stations 1- Russian Twist (20/14) 2- Plank Punches (30/20) 3- Plate Burpee G2O (35/25) 4- Wall Ball Sit Ups (20/14) 5- Sprints Stay at each station 8 times before...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (5x5 @ 60% )Last set is all out.AccessoryFront Rack Lunges (3 x 16)35% of Front Squat Training MaxHeavy KB Swings (3 x 16)Get heavier as you go.MetconMetcon (Time)5 Rounds 5 x Deadlifts (275/185) 7 x Burpee Box Jumps (24/20) INT: 225/155 BEG:...