WOD

PSKC CrossFit - CrossFitWeightliftingPush Press (4x4 @70% -last set is all out)Accessory1 arm KB Row (3x10 per arm)MetconMetcon (AMRAP - Reps)-9 Minute Climbing Ladder- 15 Wallballs ***3 S2O (155/105) (135/95) (95/65) 15 Wallballs ***6 S2O 15 Wallballs ***9 S2O And so on…..->Score is the S2O reps...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 200m Run 30 Double Unders (60 Singles)(30 Singles) 40 Sit Ups 50 Mtn Climbers (25 each leg) ***If you can do ANY DU's, do double single double etc...

PSKC CrossFit - CrossFitWeightliftingPower Snatch (work up to a heavy single )MetconMetcon (Time)Buy in: 100 Double Unders (200 singles) (100 singles) Then….. 5 Rounds 10 T2B (K2E) (T2R) 10 Power Snatches (95/65) (75/55) (65/45) Cash out: 100 Double Unders (200 singles) (100 singles)...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata :20 W/ :10 R x 8 Rounds 1-Slurpees 2-Box Jumps (24/20) 3-Overhead Lunges (35/25) 4-KB Push Press (53/35) *4 Rounds Right/4 Rounds Left* 5-Alternating Arm KB Swings (53/35)...

PSKC CrossFit - CrossFitWeightliftingFront Squat (4x4 @70% -last set is all out)AccessoryDouble KB Front Rack Lunge (3X8 (PER LEG))MetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP Partner Up! (Split Reps) -20 Bar Over Burpees (Target Burpees) (Burpees) -20 Box Jumps (24/20) (Low Box) (Step Ups) -20 Thrusters (95/65) (75/55)...

PSKC CrossFit - Beast ProgramEMOM - Every Minute on the Minute1: Overhead Squat (5 x 3)10 minute EMOM alternating between 3 OH Squats and 30 Double UndersMetcon2: Metcon (AMRAP - Reps)14.2 Open Workout (we will scale weight and use jumping chest to Bar from scaled...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2, 1 working at a time; split the reps: **Every 1 minute, perform Clean & Jerk (weight increases at each station) **The non-working person completes the Clean & Jerk A.) 100 Burpee Box Jumps (C & J - 175/125) -rest 2 Minutes- B. )...

Wanted to congratulate Amy on being down 21lbs in 6 weeks! This busy mother of twins has been crushing workouts and eating clean. Here are some quick tips that has helped Amy drop weight. 1: Eat clean Sunday-Friday, have a cheat day on Saturday. Cut out...

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