WOD

PSKC CrossFit - UNLOADED“Weakness of attitude becomes weakness of character.” – Albert Einstein Character is often described as moral or ethical strength. Moral and ethical strength is defined on a daily basis, through the decisions and actions we take. “Attitude” in this quote can be interpreted in...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsSpend some time reviewing the Hand Stand Push-up and work on progressionsMetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP * 6 Strict HSPU (kipping HSPU) (Push-up) * 9 Dead LIft (225/155) (185/115) (135/95) * 30 Double Unders (90 singles) (30 singles)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)Beefy Tabata :30 work // :15 Rest -Each Stations (movement)is 8 Rounds. -1 Min of Rest after each round Station 1 - OverHead Swings (53/35) Station 2 - Burpees Station 3- Ski/Bike Station 4 - KB Snatch Station 5- Mtn. Climbers w/hands of the...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (1 Rep Max)MetconMetcon (AMRAP - Rounds and Reps)Partner up - 20 min AMRAP * 5 Dead Lift (135/95) (115/75) (95/65) * 4 Hang Power Cleans * 3 Front Squat * 2 Bar over BurpeesComplete full round before switching. Score is total rounds...

PSKC CrossFit - PUSHView Public WhiteboardA Little Taste of Murph (Time)Run 1 Mile - Rest 1 Minute - Then 4 RFT: 400m Run - Rest 1 Minute - **Your score is the total time, including the rest. Welcome to WEEK NO. 3 of PSKC PUSH • A little...

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 (Time)Teams of 3! 1 person working on reps at a time 1 person resting 100 x Cal Row 100 x Box Jump Over (24/20) 100 x KB Snatch (53/35) 100 x Wall Ball (20/14) 100 x Burpees 100 x Wall Ball (20/14) 100 x KB Snatch (53/35) 100 x...

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....

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