PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 800m Run Rest Remainder STATION 2 AMRAP 20 Double Unders 10 DB Push Press STATION 3 800m Run Rest Remainder STATION 4 AMRAP 20 Mountain Climbers 10 DB Deadlift...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squat STATION 2 Max Squat Hold STATION 3 Max Push-Up STATION 4 Max Plank Hold...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up - 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push JerksWorkoutCrossfit Games Open...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent Over Rows* 10 Chin-ups -1:30 Rest b/t Sets- *Increase weight each set.WorkoutMetcon (Time)3 SETS 20/15 Cal Bike 30 Slam...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Check out the "CrossFit" Tab for 20.4 details!!...
PSKC CrossFit - CrossFitView Public WhiteboardCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NCBURNView Public WhiteboardMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Thruster 1:00 Max Sit-ups 1:00 Walking Lunge STATION 2 2:00 Max Plank 1:00 Rest STATION 3 2:00 Recovery Pedal on Bike 1:00 Rest...