WOD

PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @70%)Last set as many reps as possibleAccessoryStationary Lunges Kettle Bell or Barbell 3x15 each legMetcon (AMRAP - Rounds and Reps)10 min AMRAP Accumulate 50 cals row/bike/ski REMAINING Time Max Rounds 7 x Front Squats (95/65) (65/45) (45/35) 7 x Bar Facing Burpees (Burpees) ***Score is total #...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds 1- Lunge/Lunge/Squat 2- DU's/Jump Rope 3- Burpee to Plate 4- Mtn Climber 5- Rest Score is # of reps each rounds...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 - 1 working at time 10 minutes to for max cals on the rower 10 minutes to establish 1RM Front Squat 10 minutes max burpees over rower Score is combined cals, lbs, and reps...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 50: Push Ups 40: Goblet Squats (53/35) 30: Sit ups 20: Wall balls (20/14) 10: Box Jumps (24/20) 200m Run 40: Goblet Squats 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 20: Wall Balls 10: Box Jump 200m Run 10: Box Jumps 200 M RUN...

PSKC CrossFit - CrossFitWarm-upReview KB technique on swing, clean, snatchMetconMetcon (Time)5 rounds 1 arm KB Swing x 10 each arm 1 arm KB Clean x 5 each arm 1 arm KB Thruster x 5 each arm 10 x pushupsKB weight (53/35) (44/26) (35/18)...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP: 5 cal Row/Ski/Airdyne 10 Slamball 15 T2B / Sit Ups -1 Min Break right into: 7 min AMRAP: 5 T2B 10 cal Row/Ski/Airdyne 15 Slamball -1 Min Rest- 6 min AMRAP 5 Slamball 10 T2B/ Sit Ups 15 cal Row/Ski/Airdyne 3 separate scores-each AMRAP...

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (5 x 5 at 60%)last set is as many reps as possible.GymnasticsB: Pull-ups (Max Reps)in between bench sets - do as many strict pullups as possible, mixing the grip each setMetconMetcon (Time)5 rounds 25 x Push Press (75/55) (65/45) (45/35) 50...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean (work up to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)5 rounds of 3 minute AMRAPS with 1 minute rest in between 5 x burpee box jumps 10 x KB Snatch (5 each arm) 53/35 44/26 35/18 15 x situps* pick up...

PSKC CrossFit - UNLOADEDSKILLDouble-UndersMetconMetcon (AMRAP - Reps)20 min EMOM Min1: 30 DU's / 60 Singles/ 20 Singles Min 2: 12 Burpees/ 5 Burpees / 8 Inclined Push up & Jump Min 3: 5 Cal Ski Min 4: 15 KB Swing (53/35)...

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