WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 3 Person Team A: 1000m Row 100 Step Ups 100 Sit Ups B:500m Row 50 Step Ups 50 Sit Ups C: 250m Row 25 Step Ups 25 Sit Ups *All partners complete reps at that station, before rotating (row, step ups, sit ups) Each group completes ALL 3 stations...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :30W/:30H/:30R x4 *Stay at each station 4x before switching* 1- DB KB/DB Press/Hold 2- V-Up or Russian Twist /Hollow Hold 3-Side Plank/Side Plank 4- Weighted Squat/Squat Hold...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Push Ups American Swing (53/35) **30 x DU's After Each Round**Mod 1 Ring Rows Elevated Floor Push Ups American Swing (44/26) 90 SinglesWeightliftingStrict Press (Double Strict Press)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (5 Rounds for reps)5 Rounds 4 Min AMRAP 400m Run Remaining Time: 1 x Burpee Pull-up 1 x Ground 2 Overhead (95/65) 2 x Burpee Pull-Up 2 x GTO 3 x 3 x 4/4,5/5, etc...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)5 Rounds 4 Min AMRAP 400m Run Remaining Time: 1 x Burpee Pull-up 1 x DB KB/DB Clean & Press 2 x Burpee Pull-Up 2 x C&P 3 x 3 x 4/4,5/5, etc...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 10 X WALL BALL (20/14) 8 X BOX STEP UP (20") 6 X T2B -2 Min Rest- 10 Min AMRAP 10 X WALL BALL (20/14) 8 X BOX STEP UP (20") 6 X T2B Goal: Set a pace that you can...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds 2 Min Rest Between Rounds 8 Min AMRAP 10 x Single Arm Thruster (35/18) 8 x Step Ups 6 x T2B/K2C...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)One partner works on chipper, one partner runs 200m, switch every 200m For time: 50-40-30-20-10 Push-ups Goblet squats (70/53) Burpee box jumps 30 min time cap...

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