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PSKC CrossFit - UNLOADEDSKILLWork up to a heavy set of the following DBL KB Complex: (Curtis P) Clean, Lunge Left, Lunge Right, PressMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Situps 2) Alternating Lunges with OH Plate Hold (45/25) (35/15) (no plate) 3) DBL KB Clean...

PSKC CrossFit - CrossFitWeightlifting1: Bench Press (Establish a New 1 Rep Max)Metcon2: Metcon (Time)21-15-9 of: - OH Kettlebell Swings - Pull Ups - Push Ups Rx - 70/53 Mod 1 - 53/35 Mod 2 - 35/26 (Russian Swings)...

Shane is a proud member of the morning crew and started PSKC back in July. Since that time he's dropped over 20lbs, more flexible, faster, and stronger than ever. He's such a kind dude raising two great boys. Big props to Shane and all his hard...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 Rounds For Time 200m Row 10 Overhead Swings (53/35) (44/26) (35/18) 10 Goblet Squats 10 Push Press (5 each arm)...

PSKC CrossFit - CrossFitWeightlifting1: Power Clean + 3 Push Presses (Work up to a max set of the complex)Power Clean + 3 Push PressesMetcon2: Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 5 Hang Power Cleans 10 Bar Over Burpees 15 Air Squats Rx - 165/115 Mod 1 - 135/95 Mod...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)1 Minute Work / 1 Minute Rest x 3 (stay at the same station) 1. Cal Row Max Reps 2. Air Squats 3. Pull-ups/Ring Rows 4. Double Unders/Singles...

PSKC CrossFit - CrossFitWeightlifting1: Back Squat (Establish a New 1 Rep Max)MetconEMOM - Every Minute on the Minute2: Metcon (AMRAP - Rounds)12 Minute EMOM (4 rounds of the following three movements, complete one movement each minute and rest the remainder): - 10 Box Jump Overs...

PSKC CrossFit - CrossFitMetconGlen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Adam Brown 2 Rounds For Time: 24 Dbl KB Lunges (44/26) (total) 24 Box Jumps (24/20) 24 Wallball (20/14) 24 Dbl KB Bench Press (44/26) 24 Box Jumps 24 Wallball 24 Dbl KB Cleans (44/26)...

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