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PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Increase weight as you ladder down. Alternate between bench press and pullups.B: Pull-ups (10-1)Perform these strict. Add weight and/or decrease band tension as you ladder down.Metcon ()100 x Burpee Pull-Ups (Time)For Time 100 x Burpee Pull UpsFind pull up bar...

PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, 200m RowMetconMetcon (AMRAP - Rounds and Reps)Death by Wallball Minute 1: 1 Wallball, 3 Pushups Minute 2: 2 Wallball, 3 Pushups Minute 3: 3 Wallball, 3 Pushups etc… Continue until no longer able to complete within the minute...

PSKC CrossFit - CrossFitDON'T SET THEM DOWNWeightliftingA: Double KB Front SquatPerform a set of 5 reps of squats, then 5 reps of HSPUB: Handstand Push-ups (5 x 5)Perform strict or deficit depending upon level. Beginners perform 3 x wall walks or 5 x pushups.MetconMetcon (AMRAP...

December is 30 days of work parties, family get togethers, Christmas and New Years eating. Historically, December is the lowest attended month in the gym, this year we want to provide a little incentive to keep you sweating in the gym so you can enjoy...

PSKC CrossFit - UNLOADEDMetconSKILL5 X 2 DB KB Deadlift (Increasing weight each set) **Max Set of Pull-ups in between each set of Deadlifts (Banded, Kipping, Butterfly or Strict…use this time to work on your weakness)Metcon (Time)5 Rounds "Cindy" 5 Pullups 10 Pushups 15 Airsquats -Rest 1 Minute- 3 Rounds DB KB "DT" 12...

PSKC CrossFit - CrossFitWeightliftingDeadlift (Establish 1RM)MetconMetcon (Time)5 rounds for time 3 x Clean & Jerk (185/125) (155/105) (95/65) 2 x rounds of "Cindy" (5 pullups/10 pushups/15 air squats)...

PSKC CrossFit - CrossFitMetconMetcon (Time)Ladder 10 to 1 Back Squat (225/155) (155/105) (135/95) **10 Burpee penalty if you break the Back Squats. Ladder by 2 20 to 2 of Toes to Bar/ Knees to Elbows...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Barbara w/ Cash 200m Cash In 5 RFT 20 x Pull Ups 30 x Push Ups 40 x Sit Ups 50 x Squats -:90 Rest- 200m Cash Out ***1 Person working at a time*** ***Split Reps as needed**** ***Must take 3 min rest***...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....

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