WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time Partner Up 1200m Run -Then- 14 Rounds 7 x Hang Clean (135/95) 7 x S2O (135/95) -Then- 1200m Run -Runs will be done together -After first 1200m Run, P1 completes the 7/7 Combo = 1st Round. Then P2 completes the 7/7 Combo = 2nd Round. Complete this...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (7 Rounds for reps)Midline: Partner Up 2 Rounds 20x Bicycle crunches (each leg) 10x Singles 20x Russian Twist 10x Singles 20x Wall ball sit ups EMOM21 1- 12/10 Cal Row 2- 18x Sit Ups 3- 30 DU / 15 DU / 60 Singles...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP30 Teams of 2 400 M Run (together) 50 KB Cleans (53/35) 50 Burpees 50 KB Snatch 50 Burpees 50 Single Arm Thrusters Use the same weighted KB for entire workout. Split reps as needed. Run counts as 1 rep...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Use this time for additional Stretching. -Double Under & Jump Rope Technique. -Core Accessory Work (Barbell Roll Outs, Strict Toes 2 Bar/Toes 2 Rig)EMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM A) 12/10 x Cal Row B) 18...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)10 RFT 100 M Sprint 10 Pull Ups 100 M Sprint 10 Burpees 30 Sec Rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Hero Wod "Saman" 8 RFT 13 x Deadlift (185/125) 17 x Wall Balls (20/14) 400m Run This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP - 30min with partner * 400m medball run with partner (20/14) * 50 power cleans (95/65) * 50 burpees * 50 snatches (95/65) * 50 burpees * 50 thrusters (95/65) * 400m med ball run with partner (20/14)Runs together. Split all reps as...

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