WOD

PSKC CrossFit - CrossFitWarm-up (No Measure)A little extra Mobility & Stretching followed by warming up Power Snatch and/or Ground 2 Overhead.MetconMetcon (Time)**RX: Buy In of 100 Double-Unders -then- 5 Rounds: 5 Power Snatch (135/95) 10 Burpee-Over-Bar 15 Toe-to-Bar -then- Cash Out of 100 Double-Unders **Scaled: Buy In of 100 Singles -then- 5 Rounds 5 Ground-to-Overhead (95/65) 10 Burpee-Over-Bar 15 Hanging-Knee-Raises -then- Cash...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 2 Cleans + 1 Jerk from the Blocks (Work up to a heavy set)Set the bar up so that it begins at mid thigh. This is intended to force you to pull yourself under the bar quickly.More Weightlifting2:...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Partner AMRAP's 3 x 8 min AMRAP 1 You Go I Go - 8 Min 5 K2E/Sit Ups 5 Box Jump Overs 5 Slamball (30/20) 2 Min Rest AMRAP 2 You Go I Go - 8 Min 5 KB Swings (53/35) 5 Push Ups 5 Air...

PSKC CrossFit - CrossFitWeightliftingBench Press (1 X 1)Watch this short video to push you through to a BENCH PR today! https://www.youtube.com/watch?v=k3Mvyt4pBQQMetconAscension into Wallball Hell EMOMMetcon (AMRAP - Rounds and Reps)Minute 1: 5 Pushups 1 Wallball (20/14) Minute 2: 5 Pushups 2 Wallball Minute 3: 5 Pushups 3 Wallball etc. Mod 2: Minute 1: 5 Barbell Incline Pushups 1 Wallball...

PSKC CrossFit - CrossFitSKILLOptimal use of the Airdyne, SkiErg & Rower.MetconMetcon (Time)Metcon: Teams of 2 Complete the following: (1 working at a time, split reps as needed) 100 cal Airdyne/Ski/Row 100 KB Swings (53/35) 100 Air Squats 100 Double Unders 100 cal Airdyne/Ski/Row Mod 2: 100 cal Airdyne/Ski/Row 100 KB Swings (44/26) 100 Air Squats 250 Singles 100...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 rounds of 30w/15r circuit: :90 sec rest between rounds 1) Walking Lunges (53/35) 2) Pull Ups/Ring Row 3) Slamball (30/20) 4) Plate Push 5) Jump Rope Score is total number of reps per round...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Death by Wall Ball's w/ 3 Burpee EMOM 1st - 3 Burpee + 1 Wall Ball (20/14) 2nd- 3 Burpee + 2 Wall Ball Etc.....

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3 10,000m Row for time. One athlete works at a time. Switch every 250m. Athletes must complete 7 burpee box jumps (24/20″) before returning to the rower. Each row should be an all out sprint!...

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