PSKC | Blog

21 May T-E-N

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10 RFT 10 x Cal Ski 7 x Burpees 5 x Heavy Dbl KB DL 3 x Heavy Russian Swing...

21 May Tuesday

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (Work up to a max rep set at body weight (Scale o )MetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 1 MU // 3 Pull ups 5 Front Squats (135/95) 10 Box Jumps 15/12 Cal Row...

20 May Monday RunDay

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25 min AMRAP 1200m Run Then 30 x Overhead Walking Lunge (35/25) 20 x Cal Row 10 x T2B/K2C 1 x Sled Drag Length of Building...

20 May Happy Monday!

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon ()Metcon (Time)10 rounds of 100m Run 2 Clean and Press ( 95/65) **Rest 2 minute 10 Rounds 100m Run 2 Clean and Jerks (115/75) **Rest 2 Minutes 10 Rounds 100m Run 2 Clean and Jerks (135/95) **Rest 2 Minutes 10 Rounds 100m Run 2 Clean and Jerks (155/105)...

18 May PUSH: Burpees

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PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Pick a machine Complete for Time 10 cals 50 Burpees 20 cals 40 Burpees 30 cals 30 Burpees 40 cals 20 Burpees 50 cals 10 Burpees...

17 May Team Fun

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Relay Races...

17 May Let it Burn

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)In Teams of 3: Part #1: 10 Minute AMRAP P1: Row (switch every 150) P2: Max Reps Hang Cleans (95/65) P3: Rest .. Rest 2:00 Part #2: 10 Minute AMRAP P1: Ski (switch every 150) P2: Max Reps S2O (95/65) P3: Rest ...

16 May Together Together

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Combo Day!...

15 May SkiBall

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Partner Time 10 rounds: Every 3 minutes P1: 12/10 cal Ski P2: 15 x wall ball **Once each athlete has Ski’d and wall balled you rest until the next 3:00 minutes. **Partners are working at the same time....

15 May Ouch

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up 10 rounds: Every 3 minutes P1: 12/10 cal row P2: 15 x wall ball **Once each athlete has rowed and wall balled you rest until the next 3:00 minutes. **Partners are working at the same time....