WOD

PSKC CrossFit - UNLOADEDMetcon4 x 6 Min Rounds 400m Run OR 500m Row Use remaining time to complete each AMRAP 2 Min rest between each stationMetcon (AMRAP - Rounds and Reps)6 min time cap 400m run/500m row Then AMRAP for remaining time: 10 x KB Push Press (53/35) 1 arm = 1 press 10...

PSKC CrossFit - CrossFitDeadlift (4x4 @70% Last Set Max Effort)Accessory3x12 Kettlebell Lunges (6 each leg)CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"Mod 2 5x S2O (95/65) 10x Deadlift (95/65) 15x...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP With Partner 1 person working at a time Increasing 2 reps each round **Score is Last round completed (Ex: 2,4,6) plus reps*** 2 Wall Balls (20/14) 2 Pull Ups 2 KB Thruster (Each Arm 53/35) 2 Burpees 4 Wall Balls 4 Pull Ups 4 KB...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)In teams of 3, complete the following: A) 7min to complete the following Strict Presses: 50 reps (95/65) 50 reps (115/85) AMRAP (135/95) Rest 3 min B) 7 min to complete the following Back Squats: 50 reps (185/135) 50 reps (225/155) AMRAP (275/185) Rest 3 min C) 7 min to...

PSKC CrossFit - CrossFitGymnasticsMuscle-Up Progression a) 5 rounds (not for time) 3 strict pullups 3 strict ring dips b) Review toenail progression for strict MU. http://youtu.be/AdLJf4si_EMMetconMetcon (AMRAP - Reps)Tabada (:20/:10) a) Row (cals) b) Sit-ups c) Box Jumps (24/20) d) Wall Balls (20/14) Mod1: Box Jumps (20/16) ...

PSKC CrossFit - Liftmore (Olympic Lifting)Day Two of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Max Reps in 1 Minute Move through 1 station directly to the next, no rest until 4 stations completed :90 Second rest between rounds Score is total number of reps from lowest round 5 Rounds 1-Row/Ski x Cal. 2-Push Ups 3-Lunges (Each leg counts as 1...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (5X5 @ 60%)AccessorySingle kb row (3X10 ea)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod1: KBS (44/35), Ring Rows Mod2: KBS (35/16), Ring Rows...

PSKC CrossFit - CrossFitWeightliftingPower Clean and Hang Squat CleanWork up to a heavy 1 rep of the complexMetconMetcon (AMRAP - Reps)AMRAP 121 Thruster (95/65) 1 Burpee 2 Thruster 2 Burpee etc. Mod1: Thruster (75/45) Mod2: Thruster (45/35)...

PSKC CrossFit - Liftmore (Olympic Lifting)Day One of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel...

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