Today’s Workout

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 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max Cal Row 1:00 DB Strict Press...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Alt. Lunge → Box Step-Ups Min 2 - Elbow Plank → Push-Up Plank Min 3 - KB Deadlift → Goblet SquatsStrengthMetcon (No Measure)4 SETS 50m DB Filly Lunge 25 Glute Bridge-Ups -1:00 Rest b/t Sets-WorkoutMetcon (Time)3 ROUNDS...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean *This is a modified version of Sunday's NC60....

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step UpsWorkoutMetcon (3 Rounds for reps)3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring RowsWorkoutMetcon (4 Rounds for time)EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box Jumps...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder) STATION 3 2:00 Max DB Burpee Rest 1:00 2:00 Max DB Burpee...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 Deadlift 5 Hang High Pull 5 Front SquatWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 200m Run 10 Front Squats (115/75) 200m Run 7 Hang Power Clean 200m Run 5 Power CleansStrengthMetcon (No Measure)POST WORKOUT STRENGTH 3 SETS 1:00 Ring Body Saw -:30...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder PressWorkoutMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 5 DB Squat Clean Thrusters MIN 2 - 10/8 Cal. Bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)30 min AMRAP Teams of 3 Station 1- 100m dball carries 100/60 Station 2- max reps bear complex 135/95 Station 3- 150/100 cal row/ski Once cals are achieved, station 3 becomes rest Score is total number of reps achieved on stations 1 and...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell...

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