PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)*WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DBL...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)4 Rounds: 1 Minute of Box Jumps 1 Minute of Situps 1 Minute of Russian Swings 1 Minute of Flutterkicks 1 Minute of Bike Cals 1 Minute of Rest Score is your lowest round of total reps....
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk.B. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Bike Then...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run 400m...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike Then...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS (EZ Pace) 5 Burpees 30 Double Unders Then… With an empty barbell or PVC Pipe...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-UpsWorkoutMetcon (Time)FOR TIME 3-6-9-12-15-18-21 Slam Ball Ring Row Push-Up *12:00 Hard Cap...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)EVERY 3:00 FOR 6 SETS 300m Run Then Max Reps of...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)6 Minute AMRAP: x 2 -Rest 3 Minutes Between Amraps - pick up where you left off 3 Wall walks 6 T2B 9 Power Cleans (95/65)WeightliftingHang Clean (heavy set of 4)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetWeightliftingFront Squat (heavy set of 4)...