WOD

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 100m Row/Ski/Bike 2 x Lunges (each leg) 2 x Burpee T2B/K2C 200m 4x Lunges 4x Burpee T2B/K2C 300m 6x 6x 400m 8x 8x Continue adding 100 meters and 2 reps per round 10 Min NOT for Rounds 5 Pull Ups 10 Push Ups 10 Single Leg Steps 10 Good Mornings...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams Of 4 - 30 Min AMRAP P1) 3x T2B/Pull Ups P2) 10/7 Cal Ski P3) 4x DBall (100/60) P4) 10/7 Cal Row *T2B + Pull Up = 1 Rep *Modification 1 - K2C + Kip = 1 Rep *Modification 2 -...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 10:00 min amrap P1: max Cal ski P2: max dball (100/60) P3: rest 2:00 rest 10:00 min amrap P1: max Cal row P2: max bench 155/105 P3: rest 2:00 rest 10:00 min amrap P1: max Burpee t2b P2: max rope climbs P3: restUp to each team to switch...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 10: Buy-In: 50 Wallballs (20/14) 24 DBL KB Deadlifts (44/26) 24 Burpees 2 Min Rest AMRAP 10: Buy-In: 35 Wallballs (20/14) 18 DBL KB Deadlifts (53/35) 18 Burpees 2 Min Rest AMRAP 10: Buy-In: 20 Wallballs (20/14) 12 DBL KB Deadlifts (62/44) 12 Burpees...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)For Time 50 DU (150 Singles) 20 Walking Lunges 50 Sit Ups 20 Walking Lunges 40 DU (120 Singles) 20 Walking Lunges 40 Sit Ups 20 Walking Lunges ...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench PressMetconMetcon (AMRAP - Rounds)METCON: 3 rounds 3 Minutes: max cals on the rower 2 minutes: max ground to overhead (155/105) 1 minute: max Burpee pull-up 3 minute restOption A: 135/85 Option B: 95/65 & target burpees Goal is to hit the same numbers every round. You...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up: 3-6-9-12-15…30 Partner 1: row x calories Partner 2: Wall balls 20/14—some might use as light as 10lbs to get the desired effect (unbroken) *One person starts on the rower, one on the wall balls. When both athletes are finished they switch....

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Girl Power" AMRAP 18: 21/15 Calorie Bike Erg 3 Rounds of "Cindy" 5 DBL DB Squat Clean Thrusters (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Work up to a heavy single for the day.)MetconMetcon (AMRAP - Reps)15:00 AMRAP 1 x Power Clean (225/155) 3 x Box Jump Overs 2 x PC 6 x Box Jump 3 x PC 9 x Box Jump Over Etc...

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