Today’s Workout

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Air Squats 10 DB Power Cleans STATION 2 AMRAP 30 Mountain Climbers 10 Push-ups STATION 3 AMRAP 20 Step-ups 10 Up-downs STATION 4 AMRAP 30 Bike Crunches 10 DB Push Press...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7:00 MINUTE CAP) 5 SA KB DL* 5 SA Russian KBS 5 SA KB Clean 5 SA KB Thruster 100m Jog *Complete one full round of the KB complex on the right, one full round on the left, then go out for...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 50 Burpees 400M Run 100 Push Ups 400M Run 150 Walking Lunges 400M Run 200 Air Squats 400M Run 150 Walking Lunges 400M Run 100 Push Ups 400M Run 50 Burpees "U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Lateral Jumps over DB 5/5 Single Arm DB Arnold Press 5/5 Single Arm Bent over Row 20 Mountain ClimbersWorkoutMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - :45 MAX Double-Unders MIN 2 - 5 DBL DB Arnold Press + 5...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Bent Over Row 15 Sit-ups STATION 2 AMRAP 10 DB Front Squat 15 Up-Downs STATION 3 AMRAP 10 DB Hang Power Clean 15 Hollow Rocks STATION 4 AMRAP 10 DB Deadlift 15 Lunges...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row -- focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8 KB Romanian DL 8 Glute Bridge-Ups (:01 pause at the top)StrengthDeadlift (10-10-10)EVERY 2:30...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS High Knees (25 ft) Butt Kickers (25 ft) 10 Single DB Ground to Overhead (hold DB horizontally) 5/5 Single Arm DB Strict Press 25ft/25ft Single Arm DB OH Carry 10 Up-downsWorkoutMetcon (Time)8 ROUNDS FOR TIME 10 Alt. DB Snatch 10 Burpees Over DB 100m Run -16:00...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS… :30 Bike or Row 15 Jumping Jacks 5/5 Single Arm KB DL 5/5 Single Arm KB Bent Over Row 5 Up-Down + Push-up Then… 2 ROUNDS… 5/5 Single Arm Russian KB Swing 3/3 Single Arm KB DL into Russian Swing*StrengthKB Snatch (5 Rep KB Snatch...

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