PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)12 min amrap- switch movement every 2 minutes Step-ups Wall balls Dead lifts (225/155) 5 mins rest 12 min amrap- switch movement every 2 minutes Strict pull ups Sit ups Push press (135/95) Score is total reps combined...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Death By Min 1: 1 KBS + 5 Push Ups Min 2: 2 KBS + 5 Push Ups Min 3: 3 KBS + 5 Push Ups Min 4: etc...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Day 10k m Bike E3MOM 20 x Wall Balls -Workout begins with Wall Balls -Biking stops while Wall Balls are being accomplished -30 min cap...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)WITH A PARTNER 50-40-30-20-10 Ski calories S2O (95/65)->(135/95)->(155/105)->(175/115)->(185/125) 400m run BETWEEN rounds...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Every 5:00 for 25:00 complete: 200m Run 25 WallBalls (20/14) 20 Situps Score is slowest round Remainder of 5:00 is rest...
PSKC CrossFit - UNLOADEDView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardStrict Pull Ups (3xME)3 Sets Max Effort Strict Pull UpsGive yourself AT LEAST 2 minutes of rest between sets. Use weight if you need to, use bands if you need to.Metcon (AMRAP - Rounds)Death By Kettlebell Swings & Push Ups EMOM1:...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 50 Burpees 400m Run w Plate 45/25 50 Burpees...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)PARTNER UP Buy in: 100 calorie row 100 Power Cleans (115/75) 80 Backsquats 60 Toes To Bar 40 Front Squats 20 Power SnatchesUse the same weight for all movements, you go, I go, everything is from the floor...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 Rounds for Time 800m Row 30 x Dbl KB/DB Press 44/26 100m Sled Push 30 min Cap...