PSKC CrossFit - CrossFit"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Drop Snatch (5 x 3)Weightlifting2: Muscle + Hang + Full Snatch (5 x 1)1 Muscle + 1 Hang + 1 Full SnatchFocus on huge leg drive during the muscle, finish and speed on the hang, then put it all...
PSKC CrossFit - CrossFitGymnasticsHandstand Progression - Plank - Box Handstand - Wall Walk - Back to Wall Handstand - Wall Facing Handstand - Free standing handstand *Accumulate 2:00 handstand hold at furthest progresstionMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#...
Hey guys! We will be participating in a fundraiser to support WV flood relief. Here's a couple ways you can help: 1) Go to this site to participate in a nationwide social media blast. It's completely free - but please do so before 2pm today! https://www.thunderclap.it/projects/43908-wvstrong-flood-relief 2) Purchase a...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:30h/:30r Stay at each station for 5x :90 rest between stations Slurpees/Overhead Hold (30/20)/Rest Walking Lunges (44/26)/Wall Sit/Rest Mtn Climbers/Plank/Rest KB Thruster (53/35)/Hollow Hold/Rest...
PSKC CrossFit - CrossFitWeightlifting3 Rds - Max Effort Not for timeBench Press (3 X Max Effort @ body weight)Pull-ups (3 X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min (3-6-9-12-15-18...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from...
PSKC CrossFit - CrossFitWeightliftingFront Squat (1 X 3)Work up to a 3 rep maxEMOM - Every Minute on the MinuteMetcon (AMRAP - Reps)EMOM - 16 min total Cal row (15/12) 3 Front squats* at 75% of above 10 bar facing burpees 20 abmat situps*FS bar must be taken from...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)4 Stations 6 min each Partner Work/Hold 7 x Slurpees (30/20) Overhead Hold (35/45) Dbl KB Walking Lunge (26/44) Wall Sit 200 m Sprint Weighted Sit Ups (25/15) Plate Push x 1 on Turf Plank Hold...
PSKC CrossFit - CrossFitThe unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth,...