Today’s Workout

23 Jul “Death Race“

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PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)5 Rounds 15/10 Cal Assault Bike 10 Burpees *Must use Assault Bike *Must clear cals before each round *Shoot for sub 5:00...

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21 Jul BOSTON

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PSKC CrossFit - CrossFitView Public WhiteboardMetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...

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20 Jul T.G.I.F.Y.F

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Up - For Time 200x DU (400 singles) 2000x M Row 100x Wall Balls 100x Cal Row or Assault Bike...

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20 Jul FYF!!

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP TEAMS OF 3 Partner 1 - Ski for Cals Partner 2 - 180 x Burpees as a team Partner 3 - 7 x T2B/K2C ...

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19 Jul WHAT’LL IT BE?

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PSKC CrossFit - UNLOADEDView Public Whiteboard...

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19 Jul Maybe You Should Bring Your Coach a Treat?!

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Is today YOUR lucky day?...

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18 Jul E MOMMA!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (7 Rounds for reps)Midline: Partner Up 2 Rounds 20x Bicycle crunches (each leg) 10x Singles 20x Russian Twist 10x Singles 20x Wall ball sit ups EMOM21 1- 12/10 Cal Row 2- 18x Sit Ups 3- 30 DU / 15 DU / 60 Singles...

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18 Jul 2 Peas In a Pod

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time Partner Up 1200m Run -Then- 14 Rounds 7 x Hang Clean (135/95) 7 x S2O (135/95) -Then- 1200m Run -Runs will be done together -After first 1200m Run, P1 completes the 7/7 Combo = 1st Round. Then P2 completes the 7/7 Combo = 2nd Round. Complete this...

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17 Jul This could be a Friday workout

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP30 Teams of 2 400 M Run (together) 50 KB Cleans (53/35) 50 Burpees 50 KB Snatch 50 Burpees 50 Single Arm Thrusters Use the same weighted KB for entire workout. Split reps as needed. Run counts as 1 rep...

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17 Jul E-njoy M-oving O-n (the) M-inute

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PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Use this time for additional Stretching. -Double Under & Jump Rope Technique. -Core Accessory Work (Barbell Roll Outs, Strict Toes 2 Bar/Toes 2 Rig)EMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM A) 12/10 x Cal Row B) 18...

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