PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 30 Minute AMRAP Split the reps in half, each partner completes the wall ball, then the deadlift: 2-4-6-8-10, etc. Wallball (20/14) Deadlift (225/155) Mod 2: Deadlift (155/105) Mod 1: Wallball (14/10) Deadlift (135/85)...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Partner Stations 1 person working at a time 2 min rest between stations 5 min 30 Cal Ski Remaining time - as many Burpees as possible 5 min 400m run (together) Rem. time - as many Air Squats as possible 5 min 30 Cal Airdyne Rem. time - as...
We are PUMPED for Saturday! Several months of planning and prepping all lead to Saturday. Here's all the info you need to know for Saturday. General Flow: We try to keep this as fast paced and organized as possible. We want to keep you moving in, have a...
PSKC CrossFit - CrossFitWeightliftingHang Clean (1 x 2)MetconMetcon (Time)6 RFT 3 HSPU 6 T2B 9 Hang Cleans (95/65) **Even rounds complete a 200m Run. Mod 2: Kipping HSPU Mod 1: Pushups / K2E / (65/45)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 Levee Relay 27 225m Runs (9 each Athlete) **1 Athlete Running at a time. **2 Athletes start at the Memorial at the Bridge, 1 begins where the sidewalk ends....
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Tabata Wedneaday 20w/10r x 8 Overhead Walking Lunges (45/35) Medball side2side +sit up @wall (20/14) Farmers Carry (70/53) Target Burpees Russian/American Alt swings (53/35) (1 Russian/1 American/1 Russ/1 Am etc) Score is total reps @ each station...
PSKC CrossFit - CrossFitWeightliftingKB Complex (1 x 1)Work up to a heavy set of the following: 1 Russian Swing + 2 American Swings + 3 Goblet SquatsMetconMetcon (Time)5 RFT Run 200m (First run is with kettlebell) 15 Overhead Swings at Fire Hydrant 70/53 Return to gym, Complete 15 Box Jumps (20/24) **Final...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Strict Press (5, 4, 3, 3, 1, 1, 1)Use an axle bar and increase weight each set.Slightly Faster Weightlifting2: Metcon (Weight)30 Min Rotation of the following movements (record highest Deadlift set) : 1) Farmers carry (handles) length of turf and...
PSKC CrossFit - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)200m run 20 Burpees 200m run 18 Burpees 200m run 16 Burpees 200m run 14 Burpees 200m run 12 Burpees 200m run 10 Burpees 200m run 9 Burpees 200m run 8 Burpees 200m run 7 Burpees 200m run 6 Burpees 200m run 5 Burpees 200m run 4 Burpees 200m run 3 Burpees 200m run 2 Burpees 200m run 1 Burpee 200m run...