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09 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)20 x swings 2 x situps 18 x swings 4 x situps 16 x swings 8 x situps .. .. .. 2 x swings 20 x situpsThis is an alternating ladder of swings and situps. You'll decrease the swings by 2 while you add 2 reps to the situps....

08 Apr

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PSKC CrossFit - CrossFitThe Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through...

06 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 3 x KB Curtis P each side (Clean/Lunge/Lunge/Press) 25 x hand to hand swingsClean the bell up then lunge each leg and finish with a push press = 1 rep...

03 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Kettlebell 300 Go through one time for time! 25 kettlebell snatches right 25 kettlebell snatches left 50 v-ups 50 goblet squats 25 clean and press right 25 clean and press left 50 kettlebell swings 50 burpeesFor the single arm movements - you must complete all reps before switching...

02 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Lactic Acid Bath :30w/:30h/:30r X 4 Mtn Climber, Plank, Rest Air Squat, hold in bottom, Rest Push Press, OH Lock, Rest (switch arms each interval) Flutter Kicks, Hold, RestStay at same exercises for all 4 rounds....

01 Apr

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)18:00 AMRAP 10 h2h swings 20 situps 10 cleans (5/5) 20 air squats 10 snatch (5/5)Aim for under 3:00 per round....

31 Mar

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata Tuesday! 20w/10r x 8 1. KB Tater (swing to squat) 2. Alternating Rows from the plank 3. Jumping alternating Lunges 4. Flutter Kicks *one minute rest in between exercises *stay at the same exercise for all 8 intervals...

30 Mar

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Triple Triplets 20 seconds at each exercise for 3 minutes non-stop at each triplet Rest 1:00 in between then repeat again Triplet 1: 3 rounds non stop of 20 second intervals 1. Kettlebell snatch/w 2. Kettlebell snatch/s 3. Pushups Triplet 2: 1. Kettlebell clean w 2....