WOD

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)NFT 4 Rounds 5 Strict Pull Ups 10 Push Ups 10 Ball Slams (each side) 20 min AMRAP 40 Russian Twist 30 Mtn Climber (each leg) 20 Weighted Squat 10 Lunges (each leg)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3-9-15-21-15-9-3 Deadlift (95/65) Push Press Box JumpsIntention: > Even though this is FOR TIME, make this workout a recovery. > Tomorrow we have The Open workout and you want to be fresh. > Get a good sweat in, and just work through with good form. >...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)Partner Day 3 Stations x 6 min -2 min rest between each round- P1: Ski x Cal’s P2: 6 x DBall Clean P1: Bike Erg x 18/15 Cal’s P2: Single Arm Dumbbell Sit Ups P1:7x Burpees P2: Plank/Weighted Plank...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Team of 3 10 Min Max Cal Row 10 Min Max Rounds of STRICT CINDY 10 Min Max Cal Ski 1 person works at a time 1 person has to complete entire round of CINDY before rotating...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)3x 5 Min AMRAP 2 Min Rest Between Each ---- 7x Burpees 7x T2B 7x Power Cleans (115/75) ---- 5x Burpees 5x T2B 5x Power Cleans (135/95) ---- 3x Burpees 3x T2B 3x Power Cleans (155/105) SCORE: TOTAL REPSIntention: > Move through each movement unbroken for entire 5 min AMRAP. > Do better...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time: 150 x Single Arm Thrusters (53/35) Each time you break: 20 DU’s/60 Singles **The intent of this workout is not to go unbroken. Stay tight in your core and solid on Thrusters. Use a challenging weight. When doing your jump...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams Of 4 - 30 Min AMRAP P1) 3x T2B/Pull Ups P2) 10/7 Cal Ski P3) 4x DBall (100/60) P4) 10/7 Cal Row *T2B + Pull Up = 1 Rep *Modification 1 - K2C + Kip = 1 Rep *Modification 2 -...

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