Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardWorkoutMetcon (Time)FOR TIME* 400m Ski 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 800m Bike *Weight Vest Optional (Score is Time)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Work up to a heavy triple)MetconMetcon (Time)5 rounds for time//With a partner (split reps as necessary) 100 x air squats 30/24 Cal Row 10 Wall Walks...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps) Teams of 3: 1 Working at a TIME For Time : ROUND 1: 75/50 Calorie Erg Bike (Mixed Gender 60) 75 Box Jump Overs (75/55) 75 Thrusters (75/55) 150 Double Unders ROUND 2: 75/50 Calorie Erg Bike 60 Box Jump Overs 60 Thrusters (95/65) 150...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 3 Person Team P1 Completes Round, P2 Completes Round, then P3 1 Work, 1 Row, 1 Rest 3 Burpees 4 Snatch Each Arm 5 DB Pull Across (Each Side) 6 Thruster Max Cal Row accumulated...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)1 Minute Stations x 5 ROUNDS MAX REPS at each: Wallballs Wallball Situps (space permitting) Box jumps Dbl KB S20( Choose a light weight ) REST Score: Total reps of all movements...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2: 1 Working at a time Partner 1: 10-1 Deadlifts (225/155) (185/135) (135/95) Partner 2: 10-1 Bar Over Burpees Partner 1 will do 10 DL Partner 2 will do 10 BOB Partner 1 will do 9 DL Partner 2 will do 9 BOB and so on...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)5 Rounds Circuit w/ Partner :30 Work/:30 Hold 1 Works, 1 Holds, Then Switch 1- Man Maker Push Up/Plank 2- Jump Rope/Dead Hang 3- Ski/Overhead Hold 4- DBall Clean/Heavy Farmer Hold -1 Min Rest Between Rounds-...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 15 Push-Ups STATION 2 AMRAP 20 Mountain Climbers 20 Russian Twists STATION 3 EMOM 15 DB Strict Press STATION 4 AMRAP 10 Box Jumps 12 DBL DB Russian Swings...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes to Bar ProgressionsSpend 15 Minutes working on T2B progressions A Simple 5-Step Toes To Bar Progression For All Crossfitters https://www.boxrox.com/toes-to-bar-progression/MetconMetcon (Time)6 Rounds FOR TIME 12 KB Snatches (53/35) - 6 each side 6 T2B 12 Cal Ski (or other) 6 T2B 12 KB Snatches :1 MIN Rest between...

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