WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon – 4x4min AMRAPs (1 min rest between each AMRAP) 18/16/14/12 Deadlifts (155/105) (135/95) (95/65) 18/16/14/12 TTB (KTE) (Sit-ups) Remaining time max DU’s (single unders) Score = Total amount of Double Unders or Single Unders. *The goal is to choose a weight...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Rounds 1 Min Rest btwn Rounds 2 min Max Cal 2 min Max American KB Swing (53/35)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Style 30 Min Cash In: 800m Run Together -Then- AMRAP 25 x DU/75 Singles 5 x Goblet Thruster (53/35) 3 x Burpee 1 x DBall Clean P1 completes all 4 Movements, Then P2 completes all 4. Each time through all 4 movements =...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Let's See Watcha Working With Partner Style Cash In: 800m Run Together -Then- 20 Rounds For Time 25 x DU 5 x Deadlift (135/95) 3 x Hang Clean 1 x Thruster P1 Performs ALL 4 Movements, then P2 completes the cycle. Every cycle of the 4 movements =...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Grab a Buddy & have some Fun 4 Stations 5 Min for Pair to acquire AMRAP!! 1:30 Min Rest Between Stations 1 Partner Works/ 1 Partner Rests A) American Swings (70/53) B) T2B/K2C/Sit Ups C) 100m Sprints D) Sled Drag/Push - Length of Building...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 5 X KB CLEAN & PRESS W/S (53/35) 15 X WALL BALL 400M RUN Choose appropriate weight to perform movements unbroken.Gunshow Finisher (Goal is to not set bar down.)5:00 Max Reps 7 x empty barbell curls 7 x...

PSKC CrossFit - UNLOADEDView Public WhiteboardEMOM - Every Minute on the MinuteMetcon (No Measure)12 Min Circuit (:40w/:20r) A- Jumping Jacks B- Alt Lunges C- Dbl KB See-Saw Push Press D-Air SquatMetcon1-Mile Run (Time)Max Effort 1-Mile Run...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLHandstand Push-ups (Working on Strict Form)MetconMetcon (Time)For Time 1000m Row/Ski -Then- 5 Rounds 5 x Strict HSPU 5 x Burpee Box Jump 5 x Strict Pull Ups -Then- 1000m Row/Ski *Start with 1 machine, Finish with the other*Mod 5 x Strict HSPU w Mats Push Up/DB Kb Press 5 x Burpee...

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