Today’s Workout

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good MorningStrengthDeadlift (5-5-5-5-5)5-5-5-5-5 Tempo Deadlift (31X1)WorkoutMetcon (3 Rounds for time)3 SETS 15 Deadlifts (155/105) 30 Sit-ups 30...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up - You go/ I go 2 RFT 24 Deadlifts (295/205) 24 Box Jumps (24/20) 24 Wall Ball (20/14) 24 Bench Press (195/125) 24 Wall Ball (20/14) 24 Box Jumps (24/20) 24 Cleans (145/100) Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs,...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Adam Brown 2 RFT: (Partner up, You go/I go) 24 DL (295/205) 24 Box Jumps (24/20) 24 WB (20/14) 24 Bench Press (195/125) 24 Box Jumps (24/20) 24 WB (20/14) 24 DL (295/205)...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations - 6:00 Time Cap -WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DB Deadlifts MIN 2 - 200m Run MIN 3 - 15 Box Jumps MIN 4 - :45...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10 Alt. Reverse Lunges :30 Plank...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP25 7 Ring Muscle Ups 11 Thrusters (155/105) 14 T2B U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in...

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