WOD

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Buy in: Swayze Run 90 sec Rest 10 Min AMRAP: 4 Burpees 6 Pushups 8 Reverse Lunges 10 Russian Swings 12 Air Squats 90 sec rest Cash Out: Swayze Run...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Teams of 2 1 working at a time 100m Sprint 90 x Jump Rope 80 x Air Squat 200m Sprint 70 x Sit Ups 60 x Lunges 300m Run (Stop Sign) 50 x Alt KB Swing (53/35) 40 x KB Push Press 400m Run 30...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! 8 Rounds (4 Each Partner) 8 Thrusters (95/65) 8 Pull-ups 8 Lateral Bar Over Burpees ———————————————— Then.. 4 x 200 m run (alternate) 4 x 200 m row (alternate) ———————————————— Then again...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Core Work!MetconMetcon (AMRAP - Reps)25 MINUTE AMRAP: **Choose an Erg and switch every 5:00 after the sit-ups and lunges** On the 0:00/ 5:00/ 10:00/ 15:00/ 20:00 complete: 20 Wallball Sit ups (sit ups) 20 Overhead Weighted Lunges (10 Each Side) (45/25) (no...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)5 Rounds 5 Min AMRAP 100m Sprint 4 x Box Jump Over 6 x Single KB Squat Clean (53/35) 8 x American Swing (53/35) -1 Min Rest Between AMRAPS- You will start wherever you left off. Score is total Rounds & Reps...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Double Under PracticeWarm-upWarm-up (No Measure)Shoulder to Overhead ReviewMetconMetcon (AMRAP - Reps)Round 1: In a 5:00 Window...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 6 rounds: 250/200 meter Row 7 x T2B/K2C 10 x KB or DB Snatch :90 sec rest (mandatory) *This should be a sprint & all movements performed unbroken. 1:30 rest is mandatory and should be needed if the work is performed properly*...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Squat TherapyMetconMetcon (Time)5 rounds: 10 wallballs 20 Russian KB Swings (53/35) 10 wallballs Rest 1:00 between rounds Rest 5 Minutes...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)T2B Warm-upWarm-upWarm-up (No Measure)Hang Snatch Warm-upMetconMetcon (Time)6 rounds: 250/200 meter Row 7 T2B (K2E) (Sit-ups) 9 Hang Power Snatches (75/55) (65/45) (bar) :90 sec rest between each roundIntent: Sprint and use the rest to recover. Goal is for all movements to be performed...

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