PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Double Unders 12 Alt. Lunge w/ PVC Pass 6 OHS (:02 descent and :02 pause in bottom) :15 Wide Grip Hang (from pull-up bar)StrengthPower Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)EVERY 1:30 FOR...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 200m Run 100m DBL...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EVERY 1:30 FOR 15 SETS 14/12 Cal Bike *Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)3 rounds 2 min rest between rounds Score is total reps combined 1 min Box jumps 24/20 30 sec rest 1 min wall balls (20/14) 30 sec rest 1 min deadlift 115/75 30 sec rest 1 min v-ups 30 sec rest 1 min hang cleans 115/75...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 6 Push-upsStrengthPush Press (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00 Fast Pedal :30 Slow Pedal STATION 4 1:00 Max Push-ups :30 Max Flutter Kicks...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2-3 SETS FOR QUALITY 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold 10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)SkillMetcon (No Measure)EMOM x 8...
PSKC CrossFit - PUSHView Public WhiteboardExtended Warm-upWarm-up (No Measure)2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)WorkoutMetcon (2 Rounds for time)2...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 min amrap 400m run 30 cal bike 30 cal row Today we take away the load, and we get the heart rate up and we sweat!! Go at a pace you can keep up. Try and...