12 Oct FriYAY
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Chipper Friday For Time: 1600m Run 10 x Db KB Clean & Squat (44/26) 50 x T2B/K2C 30 x American Swing (53/35) 20 x Goblet Thruster (53/35) 200 x Single Jump Rope...
WOD
12 Oct F Y F
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up//Split reps// For time 100Cal Row 90 Bench Press (115/75 95/65 75/55) 80 DU 70 Back Squats 60 Weighted sit ups (45/25 25/15) 50 Snatches 40 Cal Skierg 30 Push Presses 20 Box Jumps 30/"24" 10 Bar Mus/Strict Pull ups//Ring Rows...
11 Oct Combo Surprise!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Where will the cards fall?!...
10 Oct Barbaraaaa
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Barbara 5 RFT 20 x Pull Ups/Ring Rows 30 x Push Ups 40 x Sit Ups 50 x Air Squats -Rest 1-2 Min- Between each round...
10 Oct MAX DAY!
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict PressMetconMetcon (Time)5 Rounds for Time 10 OH Swings 70/53 53/ 35 44/26 7 Strict HSPU/ Kipping/ DKB push Press 5 Chest to Bar/ Pull ups/ Jumping Chest to Bar...
09 Oct Happy Tuesday!!
PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting2 Power Cleans + 1 Jerk10 Minute EMOM **Increase weight each RoundMetconMetcon (Time)200m Run 10 Burpees 10 Power Cleans (155/105 13/95 95/65) 200m Run 10 Burpees 8 Power Cleans (185/125 155/105 115/75) …. 6 Power Cleans 205/145 185/125 135/95) 4 Power Cleans...
09 Oct Combo with The King!
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Combo with The King! For Time 200m Run 10 x Burpees 18 x DB KB Clean (44/26) 200m Run 10 x Burpees 16 x DB KB Clean 200m Run 10x Burpees 14 x DB KB Clean 200m Run 10x Burpees 12 x DB Kb Clean...
08 Oct 1RM DAY!!!
PSKC CrossFit - CrossFitView Public WhiteboardSKILLDeadliftMetconMetcon (Time)For time 100 Walking Lunges 100 DU/200 Singles 100 Wall Balls 100 DU /200 Singles 100 Walking Lunges...
08 Oct Circ-Circ-Circuit
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Strength 5 x 5 Dbl KB DL 3 x 10 Side Lunge (each leg) Circuit :45w/:15r x 5 1- Wall Ball (20/14) 2- 100m Sprint 3- Russian Swing (53/35) 4- V-Up Variation...
08 Oct 101.1
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.1 (AMRAP - Rounds and Reps)3 rounds 200m Run 10 squats 5 burpees...
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