WOD

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Partner - 1 working at a time 4 x 100m Sprints Each (1 working at a time) 70 x Box Jump Over/Step Up Over 70 x Wall Balls (20/14) 70 x Lunges - Both Legs...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (6 Sets x 1 Rep ( No ALL Out Set))AccessoryClose Grip Bench (3 Sets x 6 Reps )MetconMetcon (Time)5 RFT 10 x Hang Power Clean (135/95) 20 x Push UpsMod 1 (95/65) Inclined Push Ups Mod 2 Power Clean (64/45) Inclined Push Ups...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (4 Rounds for reps)4 x 5 Min Rounds Round 1 400m Run Max # of Burpees when you return Round 2 400m Ski Max # of Wall Balls (20/14) when you return Round 3 500m Row Max # of V-Ups/Sit Ups when you return Round 4 400m Run Max # of...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)What you are thinking, what shape your mind is in, is what makes the biggest difference of all. ~ Willie Mays 24 Min EMOM 1: 5/3 x Cal Ski + 5 HSPU 2: 10/7 x Cal Bike +...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 x Pull Ups (Ring Rows) 20 x Push Ups 30 x Air Squats 15 x Pull Ups (Ring Rows) 30 x Push Ups 45 x Air Squats 20 x Pull Ups (Ring Rows) 40 x Push Ups 60...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (90% - 6 Sets x 1 Rep)No ALL out set!AccessoryDeficit Deadlift (3 Sets x 8 reps (60% ish))Stand on top of a 45lb bumper and perform deadlift.MetconMetcon (Time)For Time: 800m Run 50 x Thrusters (65/45) 800m Run "Let us not...

PSKC CrossFit - PUSHView Public WhiteboardBurpee Mile Remix (Time)4RFT 30 Burpees 400 M Run You can think of this one of two ways: 1) Slow on the burpees, fast on the runs 2) Semi fast burpees, recovery runs....

PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLMetcon (No Measure)3 Rounds 40 x Lunges 8 x Roll OutsMetconMetcon (2 Rounds for reps)2 x 12 Min AMRAP A: 200m Sprint Partner Relay Style B: 20 x KB Thruster (53/35) 20 x KB Snatch (53/35) 20...

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