PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Scap Pull-ups 10 Kips Swings 10 V-ups or Tuck-ups 10 Plate Presses 10 OH Plate LungesStrengthMetcon (No Measure)3 SETS 20 Banded Lat Pull-downs 15 DB Lat Pull-Overs 7 Pull-ups -1:30 Rest b/t Sets-WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 200m/150m Row MIN 2...
PSKC CrossFit - PUSHView Public WhiteboardWorkout"QUANTUM LEAP" (AMRAP - Rounds and Reps)30 Min AMRAP Partner Work 10 Deadlifts 10 Jumping Lunges 15 Cal Bike 20 Deadlifts 20 Jumping Lunges 25 Cal Bike 40 Deadlifts 40 Jumping Lunges 50 Cal Bike 50 Deadlifts 50 Jumping Lunges 60 Cal Bike 60/60/70...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort...
PSKC CrossFit - CrossFitView Public WhiteboardCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap:...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 RestWorkoutMetcon (5 Rounds for reps)5 SETS :30 Max Cal. Bike -:15 Rest- :30 DBL...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Slam Ball G2OH 10 DB Burpees 10 Ring Rows - 10 Minute CAP -Recovery WorkoutMetcon (Time)3 SETS FOR QUALITY 750m Row 75 Single Unders or 50 Double Unders 25...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Reps DB Hang Clean & Press STATION 2 Max Cal Bike STATION 3 Max Reps DB Front Squat STATION 4 Max Plank Hold...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Station 1 x 3: 1 Minute Max Cal Row Partner A While Partner B Max Russian Swings Then Switch. Station 2 x 3: 1 Minute Max Cal Bike Partner A While Partner B Max Box Jumps Then Switch. Station 3 x 3: 1 Minute Max Cal...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps 3 Wall...