Today’s Workout

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP - Reps)EMOM x 21 MINUTES MIN 1 -...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (6 MINUTE CAP) 5 Up-Downs 6/6 DB FR Squat 10 Tuck-ups 30 Single UndersStrengthFront Squat (2x5 / 1x4 / 1x3 / 1x2)ON A 15:00 RUNNING CLOCK...

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 Alt. DB Snatch STATION 2 Alt. V-Ups STATION 3 Alt. Lunges STATION 4 Mountain Climbers...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)EVERY 1:30 FOR 10 SETS Run 200 -Rest as Needed-Score is slowest time.Metcon (Time)EVERY 1:30 FOR 10 SETS Row 200mScore is slowest time.B. 60:00 GPPWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell HopsStrengthDeadlift (3-3-3-3-3)Deadlift* *Build to 3RM Deadlift.WorkoutMetcon (Time)FOR TIME 200m Run Into...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee)WorkoutMetcon (Time)FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 Rounds* 10 Up-Downs → Burpees 30 Single Unders → Double Unders :30 Hollow Hold → Side Planks (R/L)StrengthMetcon (3 Rounds for reps)3 SETS 15 DB Bench Press Immediately into...

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