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Ever notice how much people talk about the Portsmouth area in the past tense? “Portsmouth used to be a great little town.” “Back in the day, Portsmouth was booming.” “It used to be such a nice place.” We hear these stories all the time, but what we don’t hear...

PSKC CrossFit - CrossFitStrength Circuit1: Metcon (Weight)4 Rounds (not for time) - HEAVY prowler push length of turf and back (yes, use both the high and low handles each time) - 8 good mornings (http://youtu.be/tMEpKX7Rnlw) - 12 weighted situps (ab mat or GHD)Score is top sled weight. (prowler...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)9/11 Memorial Teams of 3 Everyone must complete 11 reps of each exercise. Rowing is split between the group for a total of 2001m each time. 2001m Row 11 Step Ups (30"/24) 11 KB Thrusters (53/35) (both hands on 1 bell) 11 C2B/PU/Ring Row 11 KB Clean...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Group into teams of 3 EVERYONE must complete 11 reps of each exercise. Rowing pieces are split between the group for a total of 2001m each time. 2001m Row 11 Box jumps (30"/24) [higher than normal] 11 Thrusters (135/95) [95/65] {75/55} 11 Chest to...

PSKC CrossFit - CrossFitMetconMetcon (Time)FUNDAY FRIDAY Partner Workout: One working at a time, switch as needed. Accumulate as many reps as possible in each timed set. 0-3 Min - Deadlift (185/125) 3-6 Min - Bar Facing Burpees 6-8 Min - Wall Balls (20/14) **Surprise Ending** ...

PSKC CrossFit - CrossFitSKILLTurkish Get Up (15-20 Min to work on Skill)https://www.youtube.com/watch?v=GdAXt7YyGe0MetconMetcon (Time)4 RFT 400m Run 10 x KB Snatch (total) (53/35) 15 x Russian Swing (53/35) 20 x Goblet Squat (53/35)Mod 1: 400m (44/26) Mod 2: 200m 35/18)...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 Min EMOM 1st - 10 Burpees 2nd - 15 Wall Balls (20/14) 3rd - 10 CalsModification 7 Burpees 10 Wall Balls 7 Cals...

PSKC CrossFit - CrossFitWeightliftingStrict Press (4 x 4 @ 70%)SKILLPull-ups (4 x Max Reps)Switch grip style each setMetconMetcon (Time)4 RFT 30 DU's 15 T2B 10 Push UpsMod 1: 90 Singles 15 K2E 10 Elevated Push Ups Mod 2: 60 Single 15 Sit Ups 10 Elevated Push Ups...

PSKC CrossFit - CrossFitWeightliftingPaused Front Squat (5 x 3 - Increasing weight each round)Athlete can choose FRONT or BACK Pause SquatSKILLWeighted Step-ups (3 x 8 (Each Leg))KB or BarbellMetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 1 Burpee, 1 Front Squat (95/65) 2 Burpee, 2 Front Squat 3...

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