PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the Minute12 Minute EMOMMetcon (Weight)A. Deadlift x2 (add weight every round) B. 12 Walking Weighted Walking Lunges (45/25) (lighter weight) (or no weight) (6 each side) Score: Weight On DLMetconMetcon (Time)3-9-15-21-15-9-3 Deadlifts (205/145) (185/125) (135/95) Box Jumps (Step-ups)...
PSKC CrossFit - UNLOADEDView Public WhiteboardJelly Belly (Time)50-40-30-20-10 - Sit-ups 25-20-15-10-5 - Burpees 10-8-6-4-2 - KB DEADLIFTS (70/53) 3..2..1.. Go, you will complete 50 Sit Ups/25 Burpees/10 DL 40/20/8 30/15/6 20/10/4 10/5/2...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)DOUBLE UNDER PRACTICE https://www.youtube.com/watch?v=9FLc4h5mhrk ****For People Who Have DUBZ: Flight Simulator: UNBROKEN Get as far as you can! (If you mess up/start over at the reps you are on) 5-10-15-20-25-30-35-40-45-50 then back downMetconMetcon (AMRAP - Reps)Teams of 3: 3 x 9 Minute AMRAPS/Rest...
PSKC CrossFit - CrossFitIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Pick your best Pal! We’re going on a Field Trip!...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up! 25 Minute AMRAP •Partner 1 Does 1 Round of: 3 KB Cleans (53/35) (44/26) (35/18) 3 KB Press 3 KB Snatch **Do one arm through, then switch to the other arm and complete the 3 reps for each movement. •While...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Remember to hydrate!!...
PSKC CrossFit - CrossFitView Public Whiteboard ()...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP Partner Up! 30 x Push Ups 40 x Sit Ups 50 x Cal Row /400m Run...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up Cash In 400m Run together 60 Burpees 60 Front Rack Lunges (95/65) (75/55) (45/35) 60 Burpees 60 Overhead Lunges 60 Burpees 60 Back Rack Lunges...