Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (Time)"ADAMBROWN" Two rounds for time of: Row x 24 cal’s 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball Heavy Dbl KB Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball Heavy Dbl KB Clean, 24 reps...

PSKC CrossFit - CrossFitU.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Zembiec 5 rounds for time of: 11 Overhead Squat w/ Plate (45/35) 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up....

PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 3 complete the following: 300 Meter Run- (Stop Sign) - Together 150 Pull-ups (jumping pullups) (ring rows) 300 Double Unders (singles) 150 Thrusters (95/65) (75/55) (65/45) 300 Meter Run (Stop Sign) -Together 150 Pull-ups (jumping pullups) (ring rows) 300 Double Unders (singles)...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x5 at 60%)(Last Set All Out)AccessorySeated Double KB Press (3x8)https://www.youtube.com/watch?v=vSjthx8vHNsMetconMetcon (Time)50 American Swings (53/35) (44/26) (35/18) 1 wall walks 40 American Swings 2 wall walks 30 American Swings 3 wall walks 20 American Swings 4 wall walks 10 American Swings 5 wall walks Cash out: 30 Target Burpees...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 10 Burpee Box Jumps 15 Wall Balls Rest 90 seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Sit Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Push Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Cal Row...

PSKC CrossFit - CrossFitHappy Birthday Mo Sa! All of Mo’s favorites all rolled into ONE! FYI: 84- Birth Year 33- AgeWarm-upWarm-up (No Measure)Work on stringing together and progressions of: 5-4-3-2-1 T2B 1-2-3-4-5 HSPUMetconMetcon (Time)For Time: Partner Up/ Split Reps of the following: 400 M Farmer’s Carry -Switch on and off when needed-...

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