WOD

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds 1 Minute all out effort @ each station Switch Each Minute 1- Row 2- Air Squat 3- Plate Push 4- Alt Arm KB Swing (53/35) 5-Rest...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)405/275lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees mod 1. 315/205 mod 2. 225/155Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x 4 Flutter Kicks/Hollow Hold Bear Crawl/Plank Slamball/Wall Sit DB KB Push Press/Overhead Hold Stay at each station for 4x...

PSKC CrossFit - CrossFitWeightliftingFront Squat (6 x 1 at 90%)No all out setAccessoryBack Rack Lunge (3 x 5 each leg)MetconMetcon (AMRAP - Rounds and Reps)Partner Up 20:00 AMRAP BackSquat x 5 (225/155 - 185/125 - 135/95) DBL KB Push Press x 10 (55/35 - 44/26 - 35/18) Partner...

PSKC CrossFit - Men at WorkBench Press w/Straight Bar Against Doubled Micro Mini's (under 185 lb. Max) or Mini's (Over 185 lb. Max), to a 1 Board (4x4 @70%)...

PSKC CrossFit - CrossFitMetcon (Time)Partner Up - Splits Reps as Needed 2 rounds - 30 min Cap 100x KB American Swings 100x Wall Balls 100x Sit-ups 100x Lunges (each lunge is a rep)...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)P A R T N E R U P - split reps as needed - p1 works while p2 holds Work - 100 DBL KB Thrusters (53/35) Hold - Plank Work - 100 Cal Ski Hold - OH Plate Hold (35/25) Work - 100 Air Squats Hold -...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 – For time 150 Deadlifts ( 155/105/ 135/95 105/75) 120 Pull Ups 1200 M Run ( Team runs together) 100 Back Squats 80 Slam balls 800M run 80 Hang Cleans 60 HSPU (mods should be variations of HSPU like feet on the...

PSKC CrossFit - CrossFitWeightliftingTurkish Get Up (1RM )MetconMetcon (AMRAP - Reps)Teams of 3 relay Style 5 min Stations/ Rest 2 minutes between each Wall Balls ( Burpee penalty if ball drops) Cal s Row/Ski DKB Front Squats (53/35 44/26 35/18) *** Score will be the total amount of...

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