PSKC CrossFit - UNLOADEDMetcon (No Measure)Work/Hold/Rest :30/:30/:30 Circuit Style 4 Rounds 1-Mtn Climber/Plank Hold 2- V Ups/ Hollow Hold 3- Weighted Walking Lunge/Wall Sit 4- Pull Up or Ring Row/Hold at Top 5- Slamball/Rock Hold...
PSKC CrossFit - UNLOADEDMetcon (Time)21-18-15-12-9-6-3 Russian Swing (53/35) Single KB Thruster (total)(53/35) 200m to start, after 15, & end...
PSKC CrossFit - CrossFitWarm-upPost-Murph recovery. Spend some extra time foam roaming and stretchingMetconMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box jumps (24/20) * Run 200m between roundsMetcon (Time)21 * 15 * 9 American swings (53/35) Box...
PSKC CrossFit - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...
PSKC CrossFit - UNLOADEDMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)PARTNER UP - Split Reps Cash in: 200 M Sprint x2 (each person goes twice) 50 DBL KB Curtis P (44/26) 50 T2B (T2 Rig) 50 Burpees 50 Goblet Squats (44/26) 50 Box Jumps Cash Out: 200 M Sprint x2...
PSKC CrossFit - UNLOADED...
PSKC CrossFit - CrossFit...
PSKC CrossFit - UNLOADEDSKILLDouble-UndersMetconMetcon (Time)75 Double Unders (150 singles) 50 Wall Balls (20/14) 25 Burpees 50 Wall Balls (20/14) 75 Double Unders (150 singles)...
PSKC CrossFit - Men at WorkSumo Deadlift (5x5 )Last set all out...