11 Dec 20 Min Tuesday
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 50 x DU/Single 25 x Overhead Walking Lunge (35/25) 10 x T2B/K2C...
WOD
10 Dec 15 Days until Christmas!
PSKC CrossFit - CrossFitView Public WhiteboardSKILLKipping/Butterfly Pull-ups (10 Min to review movement)Metcon (Time)Teams of 3// 5 rounds Partner 1 -15/12 Cal Row Partner 2- 7 DKB Thrusters ( 53/35 44/26 35/18) Partner 3- 3 Bar Muscle ups// Chest to Bar// Pull ups ** A...
10 Dec Circuit Time
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Circuit Day :45w/:15r x 5 1- Ski x Cals 2- Hand to Elbow Plank 3-Russian Twist/V-Up/Bicycle/Sit Up 4- Wall Ball (20/14) NFT 4 Rounds 10 x Push Ups 20 x Band Pull Aparts...
07 Dec Pray for a partna
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up - 25 Min AMRAP 40 KB Snatch (53/35) 20 Burpees 40 KB Lunges (hold @ Chest) 400 M Row (200 ea)...
07 Dec Team Time
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon: 30 MIN CAP Teams of 3: 2 rounds for time of: -100/70 Cal Row -100 Box Jump Overs (24/20) -100 Power Cleans (see weight below) -100 T2B Power Clean #: Round 1 – 135/95; Round 2 – 95/65 For the row, if you have a "mixed"...
06 Dec Ski Bench
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Review Bench: Warm-up METCON: 10-9-8-7-6-5-4-3-2-1 BENCH Press (135/95) 100-200-300-400-500-500-400-300-200-100 Row Meters Rotate between each movement....
05 Dec 0-100 REAL QUICK
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)EMOM as long as it takes! 7x T2B (K2E) Max Cal Row remainder of the minute. Keep going until you hit 100 cals on rower....
05 Dec All I Want for Christmas…is to PR
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (1x1)Work up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)METCON: 12 MIN AMRAP 10 S2O (95/65) (75/55) (45/35) 10 American Swings (53/35)(44/26)(26/18) 10 Pull-ups (Jumping Pullups/Ring Rows SCORE: Rounds and Reps...
04 Dec December 4th
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Snatch (1x1)Review the Power SnatchMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP: PARTNER UP AND SPLIT REPS 20 Snatches (75/55) (55/35) 20 Burpees 20 Overhead walking lunges (same weight) (front rack) (no weight) (1 rep = 1 lunge) 400 m run...
04 Dec Run & Fun rhyme for a reason! 🤪
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)For Time: 400M Run 30 T2B (K2E) (T2R) 15 DBL KB FS (53/35) (44/26) 400M Run 24 T2B 12 DBL KB FS 400M Run 18 T2B 9 DBL KB FS...
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