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PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (3x Max Effort Reps)MetconMetcon (AMRAP - Reps):30 W / :30 H / :30R X4 [stay at same station] 1- Goblet Squat / Squat Hold (53/35) 2- Push Up / Plank 3- OH Alt Lunges / Wall Sit (35/25) 4- Sit Ups / Hollow Hold...

PSKC CrossFit - CrossFitWeightliftingDeadlift (6x1 (@90%) )No all out setAccessoryBack Squat (3x10 @60%)Lunges up and down the turf in between setsMetconMetcon (Time)Metcon: This Workout was programmed on 10/14/13 5 rounds for time 10 OH Swings 53/35 10 KB Snatch (5 each arm) 10 Gob Squats 10 T2B ** Cash out...

PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...

PSKC CrossFit - CrossFitWarm-up-Time to mobilize and play the Rowling game!MetconMetcon (Time)METCON #1: Partner Up! 2x500 meter ROW (SPRINT!) Partner 1 will go, then partner 2, then call time!Metcon (AMRAP - Rounds and Reps)METCON #2: (with the same partner) 20 MINUTE AMRAP of the following: -50 Slamball -100 Stepups -200 Meter Farmer's...

  We'd love to have you come down for a FREE workout this Saturday at 9am at PSKC. This is workout is designed to be fun and for all levels. All you need to do is fill out the form below and show up at 8:45am! Can't...

PSKC CrossFit - UNLOADEDSKILLDouble Kettlebell CleanMetconMetcon (Time)“Whittman”, Kettlebell Style! 7 Rounds for Time: 15 One Arm KB Swings (Split between 2 arms) 15 KB Cleans (Split between 2 arms) 15 Box Jumps...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 at 80% (last set all out))AccessoryBarbell Row (3x10)MetconMetcon (Time)4 Rounds FOR TIME: -15 OH SWINGS (53/35) (44/26) (35/18) -15 T2B -15 Push Press (95/65) (75/55) (65/45)...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Partner Up! 300 Lunges for Time **EMOM Both partners complete 3 BurpeesMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSingles sub 2:1...

PSKC CrossFit - CrossFitGymnasticsRotate between HSPU and Ring DipsHandstand Push-ups (8-6-4-2)Work on Strict HSPU/KIPPING/Pushups/Incline pushupsRing Dips (2-4-6-8 )Work on Ring Dips/Banded Ring Dips/Bench DipsMetconMetcon (Time)40 Wallballs (20/14) (14/10) (Air Squats) 30 Burpees 20 HSPU (Pushups) (Incline Pushups) 30 Burpees 40 Wallballs...

PSKC CrossFit - UNLOADEDSKILLPull-ups (1-2-3-4-3-2-1)Review Pull-up technique; Review hollow & arch along with the kip. https://www.youtube.com/watch?v=FHoKDa8dKI4&feature=youtu.be Then attempt to complete the following sets: 1-2-3-4-3-2-1 **Use bands if needed.MetconMetcon (Time)“Fran”, Kettlebell Style! 21-15-9 Double Kettlebell Thrusters (53/35) (44/26) (35/18) Pull-ups...

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