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Today’s Workout

16 Nov

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches...

16 Nov

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings :15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack HoldPartner WorkoutMetcon (Time)IN TEAMS OF 2 ...

16 Nov

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m Run...

16 Nov

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS INCREASING IN EFFORT :30 Bike Moderate → Bike Hard 10 DBL DB Deadlift → 10 DBL DB Russian Swing 10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean 10 DBL DB Strict Presses → 10 DBL DB...

15 Nov

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PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Adam Brown 2 RFT: (Partner up, You go/I go) 24 DL (295/205) 24 Box Jumps (24/20) 24 WB (20/14) 24 Bench Press (195/125) 24 Box Jumps (24/20) 24 WB (20/14) 24 DL (295/205)...

15 Nov

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND...

15 Nov

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations - 6:00 Time Cap -WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DB Deadlifts MIN 2 - 200m Run MIN 3 - 15 Box Jumps MIN 4 - :45...

15 Nov

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Sumo DL STATION 2 Max DB Hang Power Clean STATION 3 Max DB Stirct Press STATION 4 Max Distance Row...

15 Nov

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good MorningStrengthDeadlift (5-5-5-5-5)5-5-5-5-5 Tempo Deadlift (31X1)WorkoutMetcon (3 Rounds for time)3 SETS 15 Deadlifts (155/105) 30 Sit-ups 30...

15 Nov

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up - You go/ I go 2 RFT 24 Deadlifts (295/205) 24 Box Jumps (24/20) 24 Wall Ball (20/14) 24 Bench Press (195/125) 24 Wall Ball (20/14) 24 Box Jumps (24/20) 24 Cleans (145/100) Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs,...