PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Stations for 5 Rounds - :90sec rest between rounds 30w/15r (to change stations) 1- Skierg/Airdyne Cals 2- Walking Weighted Lunges (44/26) 3- Sit Ups 4- Slamball (30/20) 5- Mtn Climbers (both legs = 1) Score is total number of reps per round...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 30 Minute AMRAP Split the reps in half, each partner completes the wall ball, then the deadlift: 2-4-6-8-10, etc. Wallball (20/14) Deadlift (225/155) Mod 2: Deadlift (155/105) Mod 1: Wallball (14/10) Deadlift (135/85)...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Partner Stations 1 person working at a time 2 min rest between stations 5 min 30 Cal Ski Remaining time - as many Burpees as possible 5 min 400m run (together) Rem. time - as many Air Squats as possible 5 min 30 Cal Airdyne Rem. time - as...
We are PUMPED for Saturday! Several months of planning and prepping all lead to Saturday. Here's all the info you need to know for Saturday. General Flow: We try to keep this as fast paced and organized as possible. We want to keep you moving in, have a...
PSKC CrossFit - CrossFitWeightliftingHang Clean (1 x 2)MetconMetcon (Time)6 RFT 3 HSPU 6 T2B 9 Hang Cleans (95/65) **Even rounds complete a 200m Run. Mod 2: Kipping HSPU Mod 1: Pushups / K2E / (65/45)...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Tabata Wedneaday 20w/10r x 8 Overhead Walking Lunges (45/35) Medball side2side +sit up @wall (20/14) Farmers Carry (70/53) Target Burpees Russian/American Alt swings (53/35) (1 Russian/1 American/1 Russ/1 Am etc) Score is total reps @ each station...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 Levee Relay 27 225m Runs (9 each Athlete) **1 Athlete Running at a time. **2 Athletes start at the Memorial at the Bridge, 1 begins where the sidewalk ends....
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Strict Press (5, 4, 3, 3, 1, 1, 1)Use an axle bar and increase weight each set.Slightly Faster Weightlifting2: Metcon (Weight)30 Min Rotation of the following movements (record highest Deadlift set) : 1) Farmers carry (handles) length of turf and...
PSKC CrossFit - CrossFitWeightliftingKB Complex (1 x 1)Work up to a heavy set of the following: 1 Russian Swing + 2 American Swings + 3 Goblet SquatsMetconMetcon (Time)5 RFT Run 200m (First run is with kettlebell) 15 Overhead Swings at Fire Hydrant 70/53 Return to gym, Complete 15 Box Jumps (20/24) **Final...
PSKC CrossFit - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...