PSKC CrossFit - CrossFitDon't forget Anniversary Party this Saturday at Noon! All are welcome! Free BBQ and laughs! You bring the side and beer.View Public WhiteboardMetconMetcon (Time) Teams of 3 *Only one working at a time 2 rounds 75 cal row 30 burpee Pullups 75 cal bike 30 burpee Pullups 75...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10 rounds 10 x sit-ups 15 x Push Press (95/65) 25 x Double Under 1:00 restThis one is all about the double unders. Really try to maintain focus and go unbroken on the jump rope without tripping up. Elbows in and spin the...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean15 minutes to work up to a heavy single for the day.MetconMetcon (AMRAP - Reps)Every 5:00 x 4 rounds 200m run 20 x wall ball 10 x burpee over bar 8-6-4-Max Cleans at: 185/125, 205/145, 225/155, 245/165 *Score is total reps of cleansYou've got 5...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up// 25 Min AMRAP P1 300 m Run P2 DKB Curtis P (53/35) Switch P1 300m Run P2 Muscle ups or Strict Pull ups/ Ring Rows Switch P1 300m Run P2 DKB Front Squats Switch P1 300m Run P2 DU...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Rounds for Time 4OOM Run 40 Sit ups 800m Bike 20 V-ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (@ 60 %)AccessoryKettlebell Rows 3x10MetconMetcon (AMRAP - Reps)3x5 Min AMRAP 7/5 Cals ( switch erg each AMRAP) 2 Burpee Box Jumps 7/5 Cals 4 BBJ So on…. **Re-set at the beginning of each AMRAP **Goal is to get to the same number of BBJ at...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10RFT 250m Row/Ski 7 Pull ups 5 Deadlifts (225/155) ** 1 Min rest after each round...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingCluster1RMMetconMetcon (Time)Partner up//For time 800m Run (Together) (Buy in) 3 rounds 40 Thrusters (75/55) 40 Push ups 800m Run (Cash out) (Together)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)TEAM of 4: *Each member on a station and everyone works at the same time. *Once everyone is done at their station the team rotates. 5 Rounds for Time 40 MIN CAP Station 1: 4 DBALL G2O (Heavy KB) (Heavy Double KB Clean...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME: 200 meter run/ 20 Pushups 300 meter run/ 30 KB Swings 400 meter run/ 40 Wallball Situps 300 meter run/ 30 KB Swings 200 meter run/ 20 Pushups...