WOD

PSKC CrossFit - CrossFitWeightliftingFront Squat-Work up to a heavy singleMetcon (Time)4 Rounds for Time: 8 Front Squats (155/105) 10 Box Jumps 12 T2B Mod 2: (135/95) Knees to Elbows Mod 1: (95/65) Step-ups Toes to Rig...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Stations for 5 Rounds - :90sec rest between rounds 30w/15r (to change stations) 1- Skierg/Airdyne Cals 2- Walking Weighted Lunges (44/26) 3- Sit Ups 4- Slamball (30/20) 5- Mtn Climbers (both legs = 1) Score is total number of reps per round...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 30 Minute AMRAP Split the reps in half, each partner completes the wall ball, then the deadlift: 2-4-6-8-10, etc. Wallball (20/14) Deadlift (225/155) Mod 2: Deadlift (155/105) Mod 1: Wallball (14/10) Deadlift (135/85)...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Partner Stations 1 person working at a time 2 min rest between stations 5 min 30 Cal Ski Remaining time - as many Burpees as possible 5 min 400m run (together) Rem. time - as many Air Squats as possible 5 min 30 Cal Airdyne Rem. time - as...

PSKC CrossFit - CrossFitWeightliftingHang Clean (1 x 2)MetconMetcon (Time)6 RFT 3 HSPU 6 T2B 9 Hang Cleans (95/65) **Even rounds complete a 200m Run. Mod 2: Kipping HSPU Mod 1: Pushups / K2E / (65/45)...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Tabata Wedneaday 20w/10r x 8 Overhead Walking Lunges (45/35) Medball side2side +sit up @wall (20/14) Farmers Carry (70/53) Target Burpees Russian/American Alt swings (53/35) (1 Russian/1 American/1 Russ/1 Am etc) Score is total reps @ each station...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Strict Press (5, 4, 3, 3, 1, 1, 1)Use an axle bar and increase weight each set.Slightly Faster Weightlifting2: Metcon (Weight)30 Min Rotation of the following movements (record highest Deadlift set) : 1) Farmers carry (handles) length of turf and...

PSKC CrossFit - CrossFitWeightliftingKB Complex (1 x 1)Work up to a heavy set of the following: 1 Russian Swing + 2 American Swings + 3 Goblet SquatsMetconMetcon (Time)5 RFT Run 200m (First run is with kettlebell) 15 Overhead Swings at Fire Hydrant 70/53 Return to gym, Complete 15 Box Jumps (20/24) **Final...

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