PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (6 MIN CAP) 100m Run 10 Jumping Air Squats 14 DBL DB/KB DL 18 Alt. V-upsStrengthMetcon (No Measure)3 SETS 1:00 Wall Sit -:30 Rest- 1:00 Banded Plank Hold -:30 Rest- 1:00 KB Farmers Hold -Rest as Needed b/t Sets-WorkoutMetcon (Time)FOR TIME 12-10-8-6-4-2 DB Devil Press (35/25) 200m...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME* 50-40-30-20-10 Cal Bike Sit-up *Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)"You go, I go" partner, chipper style warm-up. IN TEAMS OF 2...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict PressWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE AMRAP" AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Box Jumps 1:00 DB Step-Ups STATION 2 1:00 Push-ups 1:00 Hollow Flutters STATION 3 1:00 Ring Rows 1:00 Wall Sit STATION 4 1:00 Row 1:00 Double Unders...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)CHIPPER WARM-UP (5 MINUTE CAP) 200m Run 15 Broad Jumps 20 Lunges 15 Up-Downs 20 Russian KBSStrengthHang Power Clean (1x5)12 MINUTES TO BUILD TO...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//40 MiN AMRAP 100 DU 100 Back Squats (95/65) 100 Bar Facing Burpees 80 DU 80 Wall Balls 80 Push Presses 60 Du 60 HSPU 60 Strict Pull ups...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (Time)FOR TIME 50-40-30-20-10 Cal Bike Sit-up -200m Run After Each Set- 30 Min Cap...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 20 Cal Bike then...