PSKC CrossFit - CrossFitWarm-upMetcon (No Measure)500m Row / Slow Pace 15 Air Squats 10 Kips 400m Row / Medium Pace 15 Goblet Squats / Light Weight 10 Kipping/Butterfly Pull-ups 300m Row 15 Goblet Squats / Go up in weight 10 Strict Pull-upsMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Pull-ups **After each set complete 10 Wallball (20/14)(14/10)...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x American Swings (53/35) -Rest 2 Min- 7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x American Swings (53/35) 35 x Cal Row -Rest 2 Min- 7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x...
PSKC CrossFit - CrossFitWeightliftingBack Squat (Establish a 1 Rep Training Max)MetconMetcon (Time)Partner up! Buy-in: 400m Run Together Then Split the following Reps: 30 Burpee Box Jumps 30 Thrusters (95/65) (75/45) 30 Toes to Bar 30 Thrusters 30 Burpee Box Jumps Cash Out: 400 meter Run Together...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 Rounds 1 x Minute per station 1- Overhead Lunges (45/25) 2- Single KB Thruster (53/35) (Switch arms at :30) 3- DU’s/Singles 4- Row x Cal’s 5- Rest...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Karen -&- Annie!! Partner Style 150 Wall Balls (20/14) -&- 50-40-30-20-10 DU’s (Double the number for Singles) Sit Ups *You May spilt all reps of Karen!*...
PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. 30 Minute EMOM - 10 Burpees - 15 Calorie Row - Max effort Front Squats (95/65) Score is total...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Surprise!!!...
PSKC CrossFit - CrossFit1: Metcon (No Measure)Freestyle...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20 Min 5 x Pull Ups/Ring Row 10 x Push Up 15 x Air Squat...
PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (Weight)12 Minute EMOM (6 rounds each) A) 3 x Overhead Squats B) 30 Second PlankRecord highest successfully completed OH Squat WeightEMOM - Every Minute on the...