WOD

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)7 Min AMRAP 100m Sprint 10x Air Squats 5x Burpees 3 Min Rest 7 Min AMRAP 5x KB Swing (70/53) 25x DU’s /50x Singles 10x Box Jump Overs 3 Min Rest 7 Min AMRAP 50x Jumping Jacks 10x Burpees 5x Lunges (each leg)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingThruster (5x5 (climbing weight))**Between Each Set Perform 12 ( 6 each side) Overhead Walking Lunges (with plate) Thruster Tips:http://www.crossfitinvictus.com/blog/thrusters-your-best-friend/MetconMetcon (AMRAP - Reps)9 Minute AMRAP -3 Thrusters (95/65) (75/55) (65/35) -3 Box Jumps (Step Ups) ****12 Wallballs (20/14) (14/10) (Air Squats) -6 Thrusters -6 Box Jumps ****12 Wallballs -9...

https://www.facebook.com/louisdaleking/videos/10155231215780796/   On Saturday, June 16th the funnest and most orthodox fitness competition is back for its 8th year! We are taking over historic Spartan Stadium for a killer team competition where a portion of the proceeds benefits Team Some Assembly Required. Teams are made up of 4...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon18.: Crossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Team of 3 30 Min AMRAP 50 Cal Row 70 Push Ups 50 Cal Row 50 KB Cleans (53/35) 50 Cal Row 30 Single Arm Thrusters (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)3 Rounds: 4 Minutes to: Run 400m Max Overhead Kettlebell Swings -Rest 2 Minutes- 4 Minutes to Run 400m Max Box Jumps -Rest 2 Minutes-...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)EMOM 24 1- Alt Dumbbell Snatch x 10 2- Ski 12/10 3- Lunges x 20 4- bike erg 12/10...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (Work up to a heavy triple.)MetconMetcon (Time)20 Push Press (95/65) ( 75/55) ( 65/45) 10 KB Snatches (53/35)(44/26)(35/18) -5 Each arm- 18 Push Press 10 KB Snatches 16 Push Press 10 KB Snatches 14 Push Press 10 KB Snatches 12 Push Press 10 KB Snatches 10 Push...

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