WOD

PSKC CrossFit - CrossFitSome will show up - some will make excuses. Can't make a class time? The levee is always open. "if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know...

PSKC CrossFit - CrossFitSquat Clean (4 x 4 at 70%)No all out setWeightliftingSumo DeadliftMetconMetcon (Time)3 rounds 50 x Russian KB swings (53/35) 25 x slamball 30/20 Mod 1: 44/26 Mod 2: 30 swings and 15 slamball...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 rounds of 30/15 circuit: 1) Overhead Swings (53/35) 2) Battling Ropes 3) Rower Cals 4) Burpees 5) Side Ball Slams (30/20) Score is total number of reps through all stations and all rounds, keep a running number. Do not count battling ropes. Side Slams: both...

PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)" SCOOTER" 35 Min Running Clock Partner up, AMRAP of 30 x Double Under 15x Pull Ups 15 x Push Ups 100m Sprint ** During the last 5 minutes of the AMRAP, you and your partner must establish a 1 RM...

PSKC CrossFit - CrossFitSKILLStrength Circuit (AMRAP - Rounds)30 Min Strength Circuit Hand over hand sled pulsl OH KB walk 50m Farmers Carry Bench x 3 reps...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...

PSKC CrossFit - CrossFitWeightliftingPush Press (5x5)Last set is all outGymnasticsPull-ups3x5MetconMetcon (AMRAP - Reps)10 min cap 5 rounds of 6 x Power Clean (115/75) 9 x Push Presses 30 x Double Unders ** If there is still time left in the clock, perform bar facing burpees Mod 2 (95/65) 90x singles Mod 1 (75/45) 90x Singles...

PSKC CrossFit - CrossFitMetconMetcon (Time)1-2-3-4-5-5-4-3-2-1 of: Levee Sprint Ladders *At the end of each odd number ladder, perform 10 x situps. **At the end of each even number ladder, perform 10 x burpees. For example, perform 1 x levee sprint then 10 x situps. Then 2 x levee sprints...

Follow

Get every new post delivered to your Inbox

Join other followers: