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...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 30 Cal Bike Rest Remainder STATION 2 1:00 Plank 1:00 Burpees STATION 3 400m Run Rest Remainder STATION 4 1:00 Plank 1:00 Wall Balls...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)IN TEAMS OF 2...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort - Have Fun!B. 60:00 GPPWarm-upWarm-up (No Measure)IN TEAMS OF 2...
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)3 QUICK ROUNDS (8:00 CAP) 50m Shuttle Run 8/8 Reverse Lunges 10 Goblet Squats 12 Russian KB SwingsStrengthFront Squat (5-5-5-5-5*)5-5-5-5-5* Tempo Front Squat (31X1) *Complete 8/8 DB Split Squats after each set.WorkoutMetcon (4 Rounds for reps)EVERY 3:00 FOR 4 ROUNDS 20 Wall Balls (20/14) 20 Front...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP 100m Run 10 Situps STATION 4 AMRAP 100m Run 10 Hollow Rocks...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)For Time 80 Cal Row 120 Wall Balls *20 Min Cap* Break up reps however you would like!...
PSKC CrossFit - NC COMPETEView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Kip Swing or Ring Swings → 5 Pull-ups →...