03 Jan UNLOADED – #TONE
PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME 400 M RUN 15 DBL KB Clean and Press (53/35) 15 Burpees 200 M RUN 12 DBL KB Clean and Press (53/35) 12 Burpees 100 M RUN 9 DBL KB Clean and Press (53/35) 9 Burpees...
Blog
02 Jan We’re Getting After It in 2017!
We’re here to get after it in 2017. In addition to our core programs (CrossFit, Unloaded, and PSKC Kids) we’ve got some extra goodies for you guys in the New Year! Bring a Friend and FREE Nutrition Seminar - Saturday January 7th Bring a buddy and come...
02 Jan UNLOADED 1-2-17
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Monday :40w/:20r x 8 1-Goblet Squat (53/35) 2-Plank 3- Alt Lunges (53/35) 4- Ring dips/Bench Dips Use 20 sec rest to move to the next station. 2 min rest at halftime (after round 4)...
02 Jan 300 Reps
PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1RM)Establish your training maxMetcon2: Metcon (Time)10 Rounds for time of: - 10 Air Squats - 10 Pull Ups (jumping if needed) - 10 Lunges (5 each side)...
30 Dec UNLOADED *2016*
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style For time: 1 person working at a time Both partners complete all reps Runs performed together 20 Cal Row 16 Burpees 400m Run 20 Cal Ski 16 Burpees 400m Run 20 Goblet Squat (53/35) 16 Burpees 400m Run 20 Dbl KB Push Press (53/35) 16 Burpees 400m Run...
30 Dec *2016*
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up!! For time: 1 working at a time Both partners complete all reps Run together 20 x Deadlift (255/175) 16 x Burpees 400m Run 20 x Power Clean (155/105) 16 x Burpees 400m Run 20 x Front Squat (155/105) 16 x Burpees 400m Run 20 x S2O (155/105) 16 x Burpees 400m Run...
29 Dec Every Minute Counts
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 min EMOM 1- 12 x KB Snatch (6/6) (53/35) 2- 16 x Goblet Squat 3- 20 x Sit UpsMod 1 21 min EMOM 1- 12 x KB Snatch (6/6) (44/26) 2- 16 x Goblet Squat 3- 20 x Sit Ups Mod 2 21 min EMOM 1- 10 x KB...
29 Dec Every Minute Counts
PSKC CrossFit - CrossFitMetconMetcon (No Measure)21 min EMOM 1- 12 x KB Snatch (6/6) (53/35) 2- 16 x Goblet Squat 3- 20 x Sit UpsMod 1 21 min EMOM 1- 12 x KB Snatch (6/6) (44/26) 2- 16 x Goblet Squat 3- 20 x Sit Ups Mod 2 21 min EMOM 1- 10 x KB...
28 Dec UNLOADED 12-28-16
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)3 rounds 4 min per round 1 min rest between stations 5 x T2B/ K2E/Sit Ups 10 x Pull Ups/Ring Rows 15 x WB (20/14) 20 x Russian KB Swing (53/35)...
28 Dec Bench Day Bro
PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 @ 70%)Between sets: 5 Strict Pull Ups 10 Push Ups *Add weight if necessary*MetconMetcon (AMRAP - Rounds and Reps)3 x 4 min AMRAP 1 min rest b/t rounds -Start next round where you ended, score is total rounds/reps at end 5 x T2B 10...
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