WOD

PSKC CrossFit - CrossFitView Public WhiteboardBench Press (5x3 @80%)Accessory3x 10 Double KB Seated Press https://youtu.be/HUVWKtFxxdE In between sets Max Effort banded Push Ups https://youtu.be/cOFwFzzLFWw "We came to pump you up” https://youtu.be/VhOrmr4qqwMetcon (Time)4 Rounds For Time 400m Run 15x Toes 2 Bar 5x Power Cleans (205/140) Intermediate 400m Run 15x Knees 2 Elbow 5x Power...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 16 20 Step ups (10 each leg) 1 Min Plank 20 Burpees 1 Min Plank 100 M Farmers Carry (53/35) I am simple, complex, generous, selfish, unattractive, beautiful, lazy, and driven. - Barbra Streisand...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)2:00m’s of work // 1:00m of Rest Every 2 Mins you will complete the following until 75 Thrusters (115/75) are complete. •2x Rope Climb •10/7 Cals Ski Once you complete Rope climbs and Cals on Ski, you will begin Max Effort Thrusters with...

PSKC CrossFit - PUSHView Public Whiteboard1-Mile Run (Time)Max Effort 1-Mile RunStart at the corner of 3rd & Court Swayze and back then Community Action and back = 1600M (1 Mile) This is the initial test - we will retest in a few weeks to see how your...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)1x KB DeadLift 1x Burpee 2x KB Deadlifts 2x Burpees 3x KB Deadlifts 3x Burpees 4x KB Deadlifts 4xBurpees 5x KB Deadlifts 5x Burpees 6x KB Deadlifts 6x Burpees 7x KB Deadlifts...

PSKC CrossFit - CrossFitView Public WhiteboardFront Squat (5x3 @80%)Last set Max EffortMetcon (Time)1x DeadLift 1x Burpee 2x Deadlifts 2x Burpees 3x Deadlifts 3x Burpees 4x Deadlifts 4xBurpees 5x Deadlifts 5x Burpees 6x Deadlifts 6x Burpees 7x Deadlifts ...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)30 Min Time Limit -Partner Up- 1200m Partner Run 10 Wall Walks 800m Partner Sled drag (180#/140#) 400m Kettlebell Farmer Carry(53/35) 30 Burpee Broad Jumps -IF, you complete workout, you and your partner will begin to row max Cals with time remaining. - Your Score...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Team of 3 -200 KB Snatches (53/35) -100 Burpees -200 Russian Swings (53/35) -100 Burpees Athlete 1: Works on Chipper Athlete 2: Works on a 5k Ski (or Row if no Ski-Ergs are available) Athlete 3: Rest **Workout is not complete until 5k ski and chipper are...

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