WOD

PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the Minute12 Minute EMOMMetcon (Weight)A. Deadlift x2 (add weight every round) B. 12 Walking Weighted Walking Lunges (45/25) (lighter weight) (or no weight) (6 each side) Score: Weight On DLMetconMetcon (Time)3-9-15-21-15-9-3 Deadlifts (205/145) (185/125) (135/95) Box Jumps (Step-ups)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)15 Min Amrap 15x Russian Swings 200m Run 15x Wall Balls 200m Run Rx -KB’s (53/35) Wall Balls (20/14) -Intermediate- KB’s (44/26) Wall Balls (14/10) -Beginner- KB’s (35/18) Air SquatsWarm-upStop Sign Run, then 5 xPush Ups 7x Sit-ups 9x Air Squats ———————- 200m Run 5x Push...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)DOUBLE UNDER PRACTICE https://www.youtube.com/watch?v=9FLc4h5mhrk ****For People Who Have DUBZ: Flight Simulator: UNBROKEN Get as far as you can! (If you mess up/start over at the reps you are on) 5-10-15-20-25-30-35-40-45-50 then back downMetconMetcon (AMRAP - Reps)Teams of 3: 3 x 9 Minute AMRAPS/Rest...

PSKC CrossFit - UNLOADEDView Public WhiteboardJelly Belly (Time)50-40-30-20-10 - Sit-ups 25-20-15-10-5 - Burpees 10-8-6-4-2 - KB DEADLIFTS (70/53) 3..2..1.. Go, you will complete 50 Sit Ups/25 Burpees/10 DL 40/20/8 30/15/6 20/10/4 10/5/2...

PSKC CrossFit - CrossFitIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up! 25 Minute AMRAP •Partner 1 Does 1 Round of: 3 KB Cleans (53/35) (44/26) (35/18) 3 KB Press 3 KB Snatch **Do one arm through, then switch to the other arm and complete the 3 reps for each movement. •While...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up Cash In 400m Run together 60 Burpees 60 Front Rack Lunges (95/65) (75/55) (45/35) 60 Burpees 60 Overhead Lunges 60 Burpees 60 Back Rack Lunges...

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