Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)EMOM16 Min 1: 40x DU Min 2: 12/10 Cal Row Min 3: 10 Burpees Min 4: 12/10 Cal Bike THEN at 16 min mark complete 3RFT! Score: TIME to complete your 3 rounds at the end!Modify your reps to ensure that you have at least...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDL + HPC + Jerk Complex5 Deadlift + 3 Hang Clean + 1 JerkMetconMetcon (AMRAP - Rounds and Reps)Partner up. - P1 does round then P2 goes AMRAP6 5x DL (155/105) 7x Wall Balls 2 Min Rest AMRAP6 5x Power Clean (135/95) 7x T2B (K2E) (T2R) 2 Min...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)ACID RELAY: 12 Min AMRAP - SCORE Meters (Don’t count roll over) Row Sprint (Rotate after 250) Ski Sprint (Rotate after 250) Bike Sprint (Rotate after 250) *all 4 team members sprint 250 on the row..the the team moves to...

PSKC CrossFit - CrossFitAnniversary Celebration is tomorrow at noon! We kickoff with a team workout followed by BBQ (on us). We'll be hanging out, having food, spikeball, and cornhole. Juan will be serving up Tequila cocktails. Bring your beer and a sidedish! WE LOVE YOU GUYS!View Public WhiteboardMetconMetcon...

PSKC CrossFit - CrossFitDon't forget Anniversary Party this Saturday at Noon! All are welcome! Free BBQ and laughs! You bring the side and beer.View Public WhiteboardMetconMetcon (Time) Teams of 3 *Only one working at a time 2 rounds 75 cal row 30 burpee Pullups 75 cal bike 30 burpee Pullups 75...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10 rounds 10 x sit-ups 15 x Push Press (95/65) 25 x Double Under 1:00 restThis one is all about the double unders. Really try to maintain focus and go unbroken on the jump rope without tripping up. Elbows in and spin the...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean15 minutes to work up to a heavy single for the day.MetconMetcon (AMRAP - Reps)Every 5:00 x 4 rounds 200m run 20 x wall ball 10 x burpee over bar 8-6-4-Max Cleans at: 185/125, 205/145, 225/155, 245/165 *Score is total reps of cleansYou've got 5...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up// 25 Min AMRAP P1 300 m Run P2 DKB Curtis P (53/35) Switch P1 300m Run P2 Muscle ups or Strict Pull ups/ Ring Rows Switch P1 300m Run P2 DKB Front Squats Switch P1 300m Run P2 DU...

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