WOD

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Metcon: 3 RFT 10 KB Snatch (5 each Arm) (53/35) 200 M Row *2 min Rest after each round ——— ** 3 min extra minutes for a total of 5 min ——— 3 RFT 10 KB Clean (5 Each Arm) (53/35) 200 M Ski *2 Min Rest after each round Time:...

PSKC CrossFit - CrossFitAnyone can be strong Fewer can be strong and fast Even fewer still can be strong, fast, and accurate.View Public WhiteboardWeightliftingPush Press (work up to a heavy single for the day)MetconMetcon (Time)50 x Push Press (135/95) (115/75) (95/65) *Every time you break - do 50...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingD-Ball Over the Shoulder (work on technique)Take Med Ball from floor and toss over shoulderMetconMetcon (AMRAP - Reps)METCON: 5 rounds of 40w/20r 1: DBall Over the Shoulder (100/60) 2: Row 3: Burpee Pullups 4: Ski * one minute break at end ** Score is the sum...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)10 RFT 10x Russian Swings (70/53) (53/44) (44/35) 10 Goblet Squats 10 Walking Lunges w/ KB ———— Recipe of the day: Green Machine Smoothie 1 Banana 1 Handful Spinach 1 TBS peanut butter 1 Cup Almond Milk Add Ice Blend Enjoy!...

PSKC CrossFit - CrossFitBuckle Up & Bring ItView Public WhiteboardWeightliftingBack Squat (Go for a 20 Rep Max)Take your time to build up in weight. Your goal should be around 125% of your bodyweight. This set is no joke and should be a significant emotional event.MetconMetcon (Time)3...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Circuit: 30sW/30sR x 5 Rounds 1- Burpees 2- Wall Balls (20/14) 3- Double Unders/Singles 4- Row Cals 5- Rest Object is to get the same number of reps every round. Score is total number...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up and Split Reps: Cash in:// GRACE 30 Clean and Jerks (135/95) (115/75) (95/65) Then……….Double Karen 300 Wallballs (20/14) (14/10) (Air Squats) Cash out:// GRACE 30 Clean and Jerks (135/95)(115/75) (95/65)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up, 25 Min AMRAP 50/30 x Cals Row 50x Burpees 50/30 Cals Ski 50x OverHead Swings (53/35)...

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