PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats STATION 2 AMRAP 10 Pull Ups/Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Ground 2 OH 30 Russian Twists STATION 4 AMRAP 10 OH Lunges 40 Double/Single Unders...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30 Cal Row 1:30 Burpees STATION 4 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 200m Run 100 Single Unders 10/10 SA KB Deadlift 16 Alt. Single KB FR Lunge 200m RunStrengthMetcon (No Measure)3 SETS 8/8 SA FR KB Split Squats (53/35) 10/10 Plate Elevated Curtsey SquatWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 DB...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict PressWorkoutMetcon (5 Rounds for time)EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees 7/7 Single Arm DB...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold 10/10 Leg SwingsStrengthFront Squat (3-3-3-3-3)Front Squat *Build to 3RM Front SquatPartner WorkoutMetcon (AMRAP - Reps)IN TEAMS OF 2...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)6 X 3:00 AMRAPS 3:00 REST IN BETWEEN EACH AMRAP Go through the AMRAPS twice. SCORE IS TOTAL CALS 1) 10/7 CALS ON BIKE + 10 X ALT LUNGES WITH KB (53/35) + 5 X BURPEE BOX JUMP OVER * REMAINING...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 60 Cal Bike 30 Burpees Over Rower 1000m Row -Rest 1/2 time b/t Sets- *If set takes you 8 minutes, rest 4 minutes.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring...
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 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB Swing :30 Squat Hold STATION 4 1:00 Up-Downs :30 Plank Hold...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Russian KBS 10 KB High Pulls 7 Scap Pull-ups 200m RowStrengthWeighted Pull-ups (Find 3RM)ON A 10:00 RUNNING CLOCK...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow RocksSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK...