WOD

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (1x1)work up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP: 60 Double Unders (120 Singles) 30 Wallballs (20/14) (14/10) (Air Squats) 15 Deadlifts (225/155) (155/105) (135/95)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10AM ONLY TODAY!! Partner Up! 4 RFT 20x Dbl KB Clean 20x Burpees 20x Dbl KB Front Squat 20x Burpees 20x Dbl KB Push Press 20x Burpees 20x Dbl KB Linge 20x Burpees **30 Min Time Cap**In order to prepare for our Saturday Competition, afternoon Friday Classes will be canceled....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)The Power of Two, Partner Up, You Go, I Go. 80 Hang Power Cleans (95/65) 80 Front Squats 80 Push Press 80 Back Rack Lunges 80 Burpees 80 Hang Power Cleans (95/65) 80 Front Squats 80 Push Press 80 Back Rack Lunges **Every time the bar touches the ground...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon A: AMBAP Choose the Baddest Burpee Partner Ever + complete as many burpees as possible in 5 minutes. You will complete this 1 rep at time, per partner, as fast as your duo can go.SKILLToes-To-Bar (Work...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Tabataaaa :20w/:10r x 8 1- Plank Dumbbell Passes 2- Seated Press (Light) 3- Squatting Side Steps 4- Airdyne/Bike 5- Squat Jumps to a MedBall NFT 5 x 5 Push Ups 5 x 5 Banded Pull Ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Grab either your least favorite person or your favorite person and complete: 50 KB Man Makers (53/35) [ Double KB Pushup, Row Right, Pushup, Row Left, Pushup, Clean, Thruster ] Partner 1: Start on Man Makers Partner 2: Complete 250m Ski **Must switch...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 min AMRAP 1 Min: DU/Single 1 Min: Plate Burpee G2O 1 Min: Pick a Machine x Cals! 1 Min: DBall Cleans 1 Min: Rest Max reps in 1 Min at each station, 5th Min is Rest. Complete 5 rounds to equal 25...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)5 Rounds: Every 2 Minutes, Complete 10 Burpees + 5 Overhead Swings. Increase your KB weight each round.MetconMetcon (Time)800m Run 21 OH Swings (70/53) 21 Burpee Box Jumps 400m Run 15 OH Swings 15 Burpee Box Jumps 200m Run 9 OH Swings 9 Burpee Box Jumps...

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