WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)For Time: 27-21-15-9 Double KB Squat Cleans (53/35) Toes to Bar *100 Double Unders after 27 reps, 21 reps, 15 reps*This workout is a little bit longer. This will challenge how big of sets you can get. You're going to wanna quit on...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)SKILL DAY 12 MIN AMRAP 10 KB Swings (70/53) 6 Push Ups 2 Pull UpsThe goal today is to move through a workout while working on good, solid reps. Don’t rush through movements, move with intention and get practice doing...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Metcon: 15min AMRAP 15 cal row 10 burpees 5 clean and jerks (135/95)Want to impress your coach? Here are some tips to think about before going into class! 1. Where is the bar in relation to your feet in...

PSKC CrossFit - CrossFitView Public Whiteboard5x5 Strict Pull-Ups (5x5)Strict Pull-Ups Use a weight if necessary, use a band if necessary. The goal is to do them unbroken and challenge yourself with the weightMetcon (AMRAP - Rounds and Reps)AMRAP12 10 Russian KBS (70/53) 6 HSPU (Push Ups) 2 Ring Muscle...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)NFT 4 Rounds 5 Strict Pull Ups 10 Push Ups 10 Ball Slams (each side) 20 min AMRAP 40 Russian Twist 30 Mtn Climber (each leg) 20 Weighted Squat 10 Lunges (each leg)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3-9-15-21-15-9-3 Deadlift (95/65) Push Press Box JumpsIntention: > Even though this is FOR TIME, make this workout a recovery. > Tomorrow we have The Open workout and you want to be fresh. > Get a good sweat in, and just work through with good form. >...

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