PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 200m Run 20 Hollow Body Flutter Kicks 12 KB DL 6/6 KB BORStrengthDeadlift (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5 Deadlifts* *Increase weight every other round. Keep weight light-moderate.WorkoutMetcon (Time)FOR TIME 800m Run 21 Deadlifts (135/95) 400m Run 15 Deadlifts (155/105) 200m Run 9 Deadlifts (185/135)...
PSKC CrossFit - PUSHView Public WhiteboardExtended Warm-upWarm-up (No Measure)2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)WorkoutMetcon (2 Rounds for time)2...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Bike for Distance STATION 2 Row for Distance STATION 3 Run for Distance...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front RackWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead (95/65)|(65/45) -Rest...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Jumping Jacks 20 Mountain Climbers 10 Scap Push-ups 10 Barbell RDLStrengthSumo Deadlift (5-5-3-3-2-2)5-5-3-3-2-2 Sumo Deadlift -1:30 Rest b/t Sets-WorkoutMetcon (3 Rounds for reps)TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 - Plate Ground 2 OH (45/35) TABATA 2 - Push-ups TABATA 3...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Play a game!WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 200m Run MIN 2 - :45 Max Alt. Lunges MIN 3 - 15/10 Cal. Bike MIN 4 - :45 Max Ring Rows...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)FOR RECOVERY* 10:00 Bike 10:00 Row 8:00 Bike 8:00 Row 4:00 Bike 4:00 Row *Goal is to maintain same pace throughout entire workout.B. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Plank Hold 1:00 Air Squats STATION 2 1:00 Plate OH Hold 1:00 Sit-ups STATION 3 1:00 Squat Hold 1:00 Push-ups STATION 4 1:00 Tuck Hold 1:00 Box Jumps...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10...