WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3// 10 min Stations// 2 People work and 1 rest 1. Skierg// S2O ( 95/65 75/55 45/34 2. Row Cal// Front Rack Lunges 3. 200m Run// Goblet Squats 53/35 **Score is total amount of cals and reps. No rest between...

Join this Spring for the Spring Cleaning Nutrition & Movement contest! Starting April 2nd we are cleaning out all the toxins and poison that we soak into our bodies by cleaning up our food and doing some sort of movement everyday for the duration of the...

PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...

PSKC CrossFit - UNLOADEDGrab that partner that is the peanut butter to your jelly.View Public WhiteboardMetcon (AMRAP - Reps)You and your Partner have a fun 26 Min AMRAP ahead of you. P1- Max Effort Double KB Cleans or DB Cleans P2- Runs 400m’s -then you will switch P1- Max...

PSKC CrossFit - UNLOADEDView Public WhiteboardHansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click hereWe will be modifying GHD sit-Ups with ab mat sit-ups KB’s...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 1 Must run at all times while 2 work on the AMRAP 7 AMRAP of Max cal row 100m Run Straight into 7 min AMRAP of max Wall balls (20/14) 100 m Run Straight into 7 Min to establish 1RM of Clean...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up//For time//One must complete entire round 20 Rounds (10 rounds a piece) 1 Thruster (185/125 135/95 95/65) 2 Front Squats (185/125 //135/95 // 95/65) 3 Toes to bar (K2 E ) 4 Deadlifts 5 Burpees over the bar...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Calories)On the Minute x 24 (6 RDS) Min 1- 1 x round of Cindy 5x Pull-Ups 10x Push-Ups 15x Air Squats Min 2 - 10x KB Snatches or Hang DB Snatches Min 3 - Max Cals on Ski-Erg Min 4 - Rest -Repeat for 6 Rounds -Rest is...

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