WOD

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 Min AMRAP Partner Work Split all reps as needed 50-40-30-20-10-20-30-40-50 Slamball Burpees Overhead Lunges (45/35) (Each step = 1 rep)...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)*Partner up and split reps as a group* 1 round 42x Thrusters (95/65) (65/45)(45/35) 42x Toes 2 Bar (knees 2 elbow) (sit-ups) 2 rounds 30x Thrusters 30x Toes 2 Bar 30x Hang Clean & Jerk 3 rounds 18x Thrusters 18x Toes 2 Bar 18x Hang Clean & Jerk 18x Burpee Box Jumps...

"All you need to know there is greatness in America; is come to a class at your neighborhood Crossfit gym, and talk to the people there. Forget the politics and the policies , I am not talking about that. Talking about the people. It helps...

PSKC CrossFit - CrossFitWarm-up5 x 5 of the following KB One Arm Swing (5 each hand) Front Squat (5 each arm) Around the Worlds 5x each direction Goblet SquatsSKILLKettleBell Man Makers -work up to a heavy setMetcon (AMRAP - Rounds)16 min EMOM ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 8 rounds total 400 m run *One partner runs while the other rows for max calories. Switch after every 400 m. Score is total time minus the total calories (1 cal = 1 sec). 30 min time cap...

PSKC CrossFit - CrossFitWeightliftingBench Press (4x4 @70%)Last set as many reps as possibleAccessoryA. 3x max effort weighted push-ups B. 3x 25 band pull apartsMetcon (AMRAP - Reps)14 min AMRAP Partner Up 50-40-30-20-10 Bench Press Press (135/95)(95/65)(65/45) Box Jumps (24/20) (20/14) (step-ups) If completed - remaining time max KB Russian Swings(72/53)(53/35)(35/18) ***Score is...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP 5 x...

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 #...

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