WOD

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit w/ a Surprise! ——————————— Circuit :30w/:30r x5 1-12/10 Cal Bike 2-Russian Twist/VUP/Sit Up 3- Farmers Carry (72/53) 4-Jump Rope -Du/Single’s **Accumulate 200 Air Squats throughout your 4 Stations, during your "rest time". Once 200 reps are complete, the rest is a rest station for the...

PSKC CrossFit - CrossFitCheck out our Instagram Stories for movement demos.View Public WhiteboardMetconMetcon (Time)20:00 Cap 5 rounds - 4 person team workout 1) 6 x dball squats (100/60) 2) 15/12 cals on rower 3) 12 x wall ball (20/14) 4) 10 x double KB swings (44/26)Each member of the team...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP Flip a coin to determine your fate: Heads - 200m Run / 15 Air Squats / 10 OH KB Swings 70/53 Tails - 200m Bike / 15 Wall Balls / 10 Burpees...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Friday Fun 30 Min AMRAP 400m Run 60 DU/ 120 Singles 20 KB Curtis P 10 DBall Clean 400m Run 60 DU/120 Singles 30 Burpees 10 DBall Clean 400m Run 60 DU/120 Singles 40 Ovhd Walking Lunges (Both Legs = 1 Rep) 10 DBall Clean...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Grab a partner and GO! 25 Min Cap 50 Hang Squat Cleans (115/75) 200m Run 2 Rope Climbs 40 Squat Cleans 200m Run 2 Rope Climbs 30 Squat Cleans 200m Run 2 Rope Climbs 20 Squat Cleans 200m Run 2 Rope Climbs 10 Squat Cleans 200m Run 2 Rope Climbs Rest 5 minutesMetconMetcon (Weight)8 minutes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)4 Rounds of: 2:00min Wall Ball Shots 2:00min Russian Swings 2:00min V- Ups 2:00min Rest *Focus on quality movement patterns and breathing, the goal is to maintain or increase reps each round. If reps begin to decrease your intensity is too high....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)20min AMRAP 12/8cal Skierg 2 Bench Press 95/65 1 Strict HSPU 12/8cal 4 Bench Press 2 Strict HSPU 12/8cal 6 Bench Press 3 Strict HSPU . . . *Increasing by 2 Bench Presses and 1 HSPU each round.WeightliftingStrict Press (Work to a heavy 1 rep training max)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time Cash In: 800m Run/1000m Row 5 RFT 5 x HSPU/Push Up/Strict KB Press 20 x V-Ups/Sit Ups 5 x Pull Up/ Ring Row Cash Out: 800m Run/1000m Row...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSplit Jerk (Work on technique and find 1RM)MetconMetcon (Time)5 Rounds 15/12 Cal Row 10 Box Jump Overs 5 D-Ball over shoulder 100/60...

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