22 Aug UNLOADED 8-22-16
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps):40w/:20r Circuit 5 Rounds Wall Ball (20/14) Box Jump (24/20) DU/Jump Rope Weighted Sit Ups (25/15) 1 min rest...
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22 Aug I Really Think I’m Ric Flair
PSKC CrossFit - CrossFitPower Clean (1 rep max)Going to work up to heavy power clean. Will use 70% of that number for the EMOMEMOM - Every Minute on the Minute10 min. EMOM - 5x Power Cleans @70%Metcon (AMRAP - Rounds and Reps)7 MIN AMRAP 20x Cleans...
19 Aug UNLOADED 8-19-16
PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 rounds 400 m run 15 Goblet Thrusters (53/35) 10 Pull Up/Ring Row 5 Slamball (30/20) *30 min time cap...
19 Aug Closing Olympics Ceremony
PSKC CrossFit - CrossFitMetconMetcon (Time)For Time: Teams of 3 - one working at a time: Only one athlete working at a time. 400m Run Relay 50 reps x 135/95 ground to overhead relay 500m row relay 50 x burpee over bar 500m x SkiErg Relay 50 x Front Squat 135/95...
18 Aug Liftmore 8-18-16
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Metcon (No Measure)Do today's class workout! Caveman Circuit!! Have fun....
18 Aug Caveman Training
PSKC CrossFit - CrossFitMetcon (No Measure)Caveman Circuit: Warmup: Technique Review on Tire Flips and Sled Rows. 30 minutes working through the following: 1. 5 x Tire Flips 2. Heavy Farmers Carry (70/53) down and back length of building 3. Bench Press x 5 4. Sled Rows - Down & Back TurfThis is...
17 Aug Member Spotlight: Former Known as Honey Buns
We wanted to give a big shout out to John (formerly known as Honey Buns). After several years of training at PSKC he finally got his eating on track and is down 20+ lbs. His secret? He gave up his beloved honey buns, bread, and...
17 Aug UNLOADED 8-17-16
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time: 800m run 10x target burpees 400m run 20 X target burpees 200m run 30x target burpees...
17 Aug Backsquat for the Belt
PSKC CrossFit - CrossFitKiss your legs goodbye.WeightliftingBack Squat (Choose a weight for an all out set of max reps. )Warmup for 10-15 minutes on lighter weights, then pick a weight and go for broke. Choose from: 135/95 185/125 225/155 275/185 315/205 *Rules of the game, rest cannot exceed 2 seconds at...
16 Aug Liftmo
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Lift-Off + Clean + Jerk (5 sets @ 75% of max clean and jerk)5 sets of: 3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a heavy complex for the day *Clean Lift-Off is just the first...
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