Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting2 Deadlifts plus 1 Hang Clean1 RMMetconMetcon (Time)5 Rds for time 21 Wall Balls 15 Toes to Bar or Sit ups 9 Deadlifts (225/155) ( 185/125) (155/105)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up! Split Reps! FOR TIME! 40 MIN CAP 20 Bar Facing Burpees (Burpees) (elevated Burpees) 20 Front Squats (95/65) (75/55) (65/45) 20 Pullups (ring rows) -----M 750/ F 500m Row (Preferred) or Ski 30 BFB 30 Front Squats 30 PU -----750/500m Row (Preferred) or Ski 40 BFB 40...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up! 15 MIN AMRAP A. 200 meter run B. 6 Pushups/8 Shoulder Taps/12 Sit ups Switch when A. gets back!...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (work up to a heavy double with good form)Metcon ()Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany,...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes-To-Bar (-work on progressions )Metcon ()Metcon (Time)PARTNER UP! Split Reps 100/70 Cal Bike 100 Wallballs 80/56 Cal Bike 80 Walking Lunges (step ups) 60/42 Cal Bike 60 Toes to Bar (K2E) (T2R) 40/28 Cal Bike 40 Wallballs 20/14 Cal Bike 20 Walking Lunges (step ups)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5x5)-work up to a moderate weight to prepare for the workout -work on formMetconMetcon (Time)4RFT 30/24 CAL ROW 15 Deadlifts (185/135) (155/105) (135/95) 60 Double Unders/Singles...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingTEAM SERIES THRUSTER TOTAL (Total Weight)Thruster (1 Rep Max)8 Minutes for each member to find 1 rep max thruster! Score: Total weight liftedMetconMetcon (AMRAP - Reps)EVENT 2:// 8 minutes: Split into pairs A and B : Max Cal Ski C and D : Bar...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Grab a Thankful Team of 3 and Share the Reps, 1 Person working at a time: 1621 Meter Row 399 Wall Ball 2020 Meter Row **For the 2 Non-Workers, E3MOM complete 5 Burpees....

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Split with a Partner: 2-4-6-8-10-12-14-16-18-20 HSPU (Double KB Strict Press) Box Jumps Power Clean (185/125)(155/105)(135/95)(95/65) **In between each set, split Ski: All Gentlemen Team: 20 Cal All Ladies Team: 15 Cal Mixed Gender Team: 18 Cal...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Team Cindy AMRAP25 Partner 1: 1 Round of Cindy 5 Pull Ups 10 Pushups 15 Air Squats Partner 2: Odd Rounds: Max Double Unders; Even Rounds: Max Burpees Partner 3: Rest *Rotate on the Round of Cindy **Score is Rounds and Reps; Accumulate Rounds...

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