WOD

PSKC CrossFit - CrossFitU.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Zembiec 5 rounds for time of: 11 Overhead Squat w/ Plate (45/35) 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up....

PSKC CrossFit - UNLOADEDMetcon (Time)Team of 2 50-40-30-20-10 Split reps as needed KB Clean + Press (53/35) (44/26) (35/18) OH Plate ALT Lunges (45/35) (35/25) (25/15) KB Thrusters *Lunges: each leg counts as 1 rep...

PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 3 complete the following: 300 Meter Run- (Stop Sign) - Together 150 Pull-ups (jumping pullups) (ring rows) 300 Double Unders (singles) 150 Thrusters (95/65) (75/55) (65/45) 300 Meter Run (Stop Sign) -Together 150 Pull-ups (jumping pullups) (ring rows) 300 Double Unders (singles)...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 10 Burpee Box Jumps 15 Wall Balls Rest 90 seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Sit Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Push Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Cal Row...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x5 at 60%)(Last Set All Out)AccessorySeated Double KB Press (3x8)https://www.youtube.com/watch?v=vSjthx8vHNsMetconMetcon (Time)50 American Swings (53/35) (44/26) (35/18) 1 wall walks 40 American Swings 2 wall walks 30 American Swings 3 wall walks 20 American Swings 4 wall walks 10 American Swings 5 wall walks Cash out: 30 Target Burpees...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up (1 must complete everything before 2 goes) 12/10 Cal Row 8 Box Jump Up and Overs 1 Sled Pull 1 Sled Drag...

PSKC CrossFit - CrossFitHappy Birthday Mo Sa! All of Mo’s favorites all rolled into ONE! FYI: 84- Birth Year 33- AgeWarm-upWarm-up (No Measure)Work on stringing together and progressions of: 5-4-3-2-1 T2B 1-2-3-4-5 HSPUMetconMetcon (Time)For Time: Partner Up/ Split Reps of the following: 400 M Farmer’s Carry -Switch on and off when needed-...

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