Today’s Workout

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10 Alt. Reverse Lunges :30 Plank...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP25 7 Ring Muscle Ups 11 Thrusters (155/105) 14 T2B U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 7 MINUTES 12 Sit-Ups 9 Wall Balls 7 Cal. Bike -3:00 Rest- AMRAP...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front SquatsStrengthMetcon (Weight)EVERY 1:30 FOR 6 SETS* 1 Paused Clean Deadlift** 2 High Hang Power Clean *Increase weight each set. Keep weight moderate. **Pause for :02...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME 1 Mile Run 2K Row/Ski 1 Mile Run In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP...

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