WOD

PSKC CrossFit - PUSHView Public WhiteboardMachine EMOM (AMRAP - Reps)20 Min Ski Erg E2MOM: 5 Burpees -Keep a steady pace on the Ski Erg. 2 min will feel like a super long time. -Try to keep the same pace on your burpees so that you get back to...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner Day 10 Min AMRAP 3 Rounds 1 Min : Step Up/Lunges Right 1 Min: Step Up/Lunges Left 1 Min: Partner Med Ball Sit Up Passes (10th Min is additional Sit Ups!) -1 Min Rest- 10 Min AMRAP P1: 150m Row P2: Wall Ball AMRAP -1 Min Rest- 10...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingMetcon (AMRAP - Rounds and Reps)25AMRAP Grab a Partner: Partner 1 Completes 1 Full Round: 10/7 cal Row 7 Burpees Over Rower 3 G2O (135/95) Partner 2 Chips away at 200 Wallball. Once Wallball is complete, both partners continue, You Go, I Go on the Rounds....

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 100 m Run 10 x Push Ups 200m Run 20 x DB Kb/DB Push Press 300m Run 30 x KB/DB Snatch (each arm =1) 400m Run 40 x DU/80 x Single ———- 400m Run 40 x DU/80 Single 300m Run 30 x ...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (Work up to a 1 Rep Max.)MetconMetcon (Time)100m Run 15 Push Press (95/65) 200m Run 50 Double Unders 400m Run 50 Double Unders 200m Run 15 Push Press 100m Run -Rest 3 Minutes- Repeat...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)28 Min EMOM MIN 1: 12 x Box Jump/Step Up MIN 2: 45 sec Plank MIN 3: 250m/200m Row MIN 4: Rest...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Work up to a 1 Rep Max.)MetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...

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