PSKC CrossFit - CrossFitView Public WhiteboardBack SquatWork Up To A Heavy TripleMetcon (Time)3 rounds for time 30 double unders 10 goblet squats (53/35) 20 alternating kb swings (10 each arm) (53/35) 30 double unders 20 alternating kb swings 10 goblet squats 30 double unders 3 min rest...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (5 Rounds for time)EVERY 2:00 FOR 5 SETS* 15 Sit-ups 8 Burpees 6 Pull-ups *Rest remaining time then start next set on the 2:00Metcon (No Measure)E2MOM for 5 Sets 15 x Cal Row...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Partner Up, Split Reps 25 min amrap 50 cal row 50 box jumps 50 KBS (53/35) 50 walking lunges 50 T2B 50 wall balls (20/14) 50 burpees 50 cal ski...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 8K Row Partner 1 works on 8k Row Partner 2 performs 3 rounds of the following; 9 Deadlifts 6 Hang Cleans 3 Push Press (115/75) Once partner 2 completes 3 rounds, switch with partner 1 Continue until 8k meters is acheived...
PSKC CrossFit - NC45View Public WhiteboardStrengthBack Squat (5-5-5-5-5-5-5)EVERY 1:15 x 7 SETS* 5 Back Squats *Start at a light weight a build to a moderate weight.WorkoutMetcon (Time)FOR TIME 800m Run 25 Back Squats (95/65) 150 Double Unders 25 Back Squats 800m Run -16:00 Hard Cap-...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6 Cal Bike 6 Burpees 6 Box Step Overs 6 Alt. LungesStrengthMetcon (Weight)3 SETS 8/8 Half Kneeling Landmine Press 12 DB Bent Over Row -Rest 1:30 b/t Sets-Score is weight for DB BORWorkoutMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 30/25 Cal...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)In teams of 4 - 2 working at a time 0-4:00 max wall balls 4:00-8:00 max front squats (95/65) 8:00-12:00 max burpees 12:00-16:00 max push press (95/65) 16:00-20:00 max cal row 20:00-24:00 max cal ski 24:00-28:00 max thrusters (95/65)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT #1 Appetizers 15 MINUTE AMRAP: 50-40-30-20-MAX REPS Partner 1: Hang Clean and Jerks (95/65) (115/85) (135/95) (155/105) (185/125) Partner 2: Row (Cals) Parter 3: Rest Partner 4: Rest *Switch in and out when needed ...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Junkyard Dog Warm Up...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME* 30-20-10-5 Cal Ski Handstand Push-Up or DB Push Press (45/30) *10 T2B/K2C after every full set...