Today’s Workout

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ftWorkoutMetcon (Time)FOR TIME 800m Run 13 HSPU (or DB Push Press) 13 DB Muscle...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds :20 Air Squats :20 Up-Downs :20 Push-UpsWorkoutMetcon (Time)3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap-Optional FinisherWarm-up (No Measure)200m Cool Down Walk Focusing on Calm Nasal Breathing...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 Deadlift 5 Hang High Pull 5 Front SquatWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 200m Run 10 Front Squats (115/75) 200m Run 7 Hang Power Clean 200m Run 5 Power CleansStrengthMetcon (No Measure)POST WORKOUT STRENGTH 3 SETS 1:00 Ring Body Saw -:30...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean *This is a modified version of Sunday's NC60....

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step UpsWorkoutMetcon (3 Rounds for reps)3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring RowsWorkoutMetcon (4 Rounds for time)EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box Jumps...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder) STATION 3 2:00 Max DB Burpee Rest 1:00 2:00 Max DB Burpee...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder TapsWorkoutMetcon (Time)FOR TIME 40-30-20-10 Kettlebell Swing (53/35) 5-10-15-20 Pull-ups 20-20-20-20 Cal Bike 30 Min Cap...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8 Burpees 8 DB Curl to Press 30 Mountain ClimbersStrengthBench Press (5-5-5-5-5)5-5-5-5-5 Bench Press* *Increase weight each Set. Keep weight light-moderate.WorkoutMetcon (Time)4 ROUNDS FOR TIME 15/12 Cal Row 15 DB Burpees (35/20)...

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