WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Teams of 2, AMRAP 20: 50/35 Calorie Row 50 Burpees 30/21 Calorie Ski 50 Kettlebell American Swings (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up. Cash In: 1200 M Run Together 20 Rounds (10 ea.) 4 Strict HSPU 8 Pull Ups 16 Air Squats Cash Out: 1200 M Run Together *P1 completes round before P2 goes *Pull ups do not have to be strict INT: Kipping HSPU BEG: KB Push Press /...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 Rounds 8x Strict T2B/ T2R 8x DB KB DL (70/53) 8x Plated Squat (35/25) Core Tabata :20w/:10r x 8 5 Stations 1- Russian Twist (20/14) 2- Plank Punches (30/20) 3- Plate Burpee G2O (35/25) 4- Wall Ball Sit Ups (20/14) 5- Sprints Stay at each station 8 times before...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (5x5 @ 60% )Last set is all out.AccessoryFront Rack Lunges (3 x 16)35% of Front Squat Training MaxHeavy KB Swings (3 x 16)Get heavier as you go.MetconMetcon (Time)5 Rounds 5 x Deadlifts (275/185) 7 x Burpee Box Jumps (24/20) INT: 225/155 BEG:...

PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.3 (Time)3 Rounds 150m - Skierg 7- Push Press (65/45) 7 - Jumping Pullups...

PSKC CrossFit - 101 CourseView Public WhiteboardMetcon ()101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Core - 5 RFT 10 T2B 10 V-UPS 10 Tuck Jumps 1 min rest...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)“Morrison” 50-40-30-20-10 Wall ball 20/14 Box Jumps Kettlebell Swings 53/35 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from...

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