WOD

PSKC CrossFit - CrossFitWeightliftingSquat Clean (1 RM)Find your training max! https://m.youtube.com/watch?v=DEZx3PmXU4cMetconMetcon (AMRAP - Rounds and Reps)10 Minute Amrap: 5 Squat Cleans 155/105 10 T2B 15 Box Jumps 24/20 Mod 2: 5 Squat Cleans 135/95 10 K2E 15 Step ups Mod 1: 5 Squat Cleans 95/65 10 Toes to Rig 15 Step ups...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Plate Push 2 -Mtn Climbers 3 -Russian KB Swings (53/35) 4 -Slamball (30/20) 5 -Skierg...

Are you a high school athlete looking to get stronger, increase your speed and quickness? Are you wanting to gain an edge on the field for next season? Are you wanting to learn the correct way to squat, deadlift, bench, and clean? Are you wanting to learn from...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3 Each team has a 45/25# plate. Plate cannot touch the ground during workout. 20 Burpee penalty (for each) if plate is dropped. For Time: 800m Plate Carry 150 T2B/K2E/Sit Up 150 Box Jumps (24/20) 150 Plate Squats 150 Overhead Swings (53/35) 1 Person working at a...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up, it’s FYF. 5 RFT 400m Run together 40 Wallball (20/14); split as needed **Mod 2: Wallball (14/10) **Mod 1: 30 Wallball (14/10)...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy single in 5 sets.)Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightlifting2: 2...

PSKC CrossFit - CrossFitMetconMetcon (Time)Springtime means Sprint-time!Partner Up for Levy Sprints! 30 (15 each) Levy Sprints with 5 burpees on each sprint. **Partner 1 Sprints up, does 5 burpees and sprints back while Partner 2 rests, then switch. **Mod 2: 3 Burpees **Mod 1: 3 Burpees; 20 Sprints...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT Partner Style Split Reps as needed, one person working at a time 400m Run (together) 20 Burpee Box Jumps (24/20) 20 Sit Ups 20 Wall Balls (20/14) 20 Jump Rope...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Tic Tac Toe TuesdayMetconMetcon (Time)Teams of 3 (1 working at time, split reps as needed) 3 RFT 30 x Pullups 45 x Russian KB Swings (53/35) 60 x Situps 75 x Lunges **Mod 2: 30 x Jumping Pullups 45 x Russian KB Swings (44/26) 60 x Situps 75 x Lunges **Mod...

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