PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead HoldWorkoutMetcon (Time)4 ROUNDS FOR TIME 20/15 Cal. Bike 10 Up-Downs 1:00 DBL KB Cross Body Hold* -15:00 Hard Cap- *One KB in the front rack & other...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS, Increasing Pace Each Round… 21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing) 5/5 Elbow Punches 10 Front Squats w/ Empty Barbell (:01 pause at bottom) 5 Up-Downs Over Rower (smooth &...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH) 5 Smooth Burpees Over Bar :30 Walking RestWarm-up (No Measure)10:00 RUNNING CLOCK...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Med Ball Front Squat STATION 2 Russian Twist STATION 3 Med Ball Strict Press STATION 4 Flutter Kicks...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box JumpsWorkoutMetcon (Time)4 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15 Box Jumps -24:00 Hard Cap-...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! -I GO/ YOU GO/ SPLIT REPS) FOR TIME Buy in: 800 meter run * 100 Weighted Lunges (45/25) * 30x 3-Deadlift + 3 Front Squat + 3 Thrusters —— (Partner does the complex then switches) (95/65)...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground to OH...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS...