Today’s Workout

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBSWorkoutMetcon (Time)3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain ClimbersStrengthShoulder Press (7-7-7-7-7*)7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold in Push-up Position after each set.WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 20 Alt. DB Snatch (40/30) MIN 2 - 15 BurpeesScore is...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 RFT 3 Cleans (225/155) 200M Sprint 20 KB Snatches (53/35) 10ea. arm *2 MIN REST* U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)Extended Warm-upTurkish Get Up (Build to Quality Weight )FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep....

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Air Squats 10 DB Power Cleans STATION 2 AMRAP 30 Mountain Climbers 10 Push-ups STATION 3 AMRAP 20 Step-ups 10 Up-downs STATION 4 AMRAP 30 Bike Crunches 10 DB Push Press...

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