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20 Oct

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitWarm-up5 x 5 of the following KB One Arm Swing (5 each hand) Front Squat (5 each arm) Around the Worlds 5x each direction Goblet SquatsSKILLKettleBell Man Makers -work up to a heavy setMetcon (AMRAP - Rounds)16 min EMOM ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even...

19 Oct

Posted at 13:48h in Blog by
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"Thank you so much, I feel like I've finally found my groove." Working out takes 1 hour out of your day. The other 23 can be tricky filled with lots of opportunities to get off track. That’s assuming you’re on an assigned track with a specific...

19 Oct

Posted at 00:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 8 rounds total 400 m run *One partner runs while the other rows for max calories. Switch after every 400 m. Score is total time minus the total calories (1 cal = 1 sec). 30 min time cap...

19 Oct

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PSKC CrossFit - CrossFitWeightliftingBench Press (4x4 @70%)Last set as many reps as possibleAccessoryA. 3x max effort weighted push-ups B. 3x 25 band pull apartsMetcon (AMRAP - Reps)14 min AMRAP Partner Up 50-40-30-20-10 Bench Press Press (135/95)(95/65)(65/45) Box Jumps (24/20) (20/14) (step-ups) If completed - remaining time max KB Russian Swings(72/53)(53/35)(35/18) ***Score is...

18 Oct

Posted at 00:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP 5 x...

17 Oct

Posted at 00:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds 1- Lunge/Lunge/Squat 2- DU's/Jump Rope 3- Burpee to Plate 4- Mtn Climber 5- Rest Score is # of reps each rounds...

17 Oct

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @70%)Last set as many reps as possibleAccessoryStationary Lunges Kettle Bell or Barbell 3x15 each legMetcon (AMRAP - Rounds and Reps)10 min AMRAP Accumulate 50 cals row/bike/ski REMAINING Time Max Rounds 7 x Front Squats (95/65) (65/45) (45/35) 7 x Bar Facing Burpees (Burpees) ***Score is total #...

14 Oct

Posted at 00:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 50: Push Ups 40: Goblet Squats (53/35) 30: Sit ups 20: Wall balls (20/14) 10: Box Jumps (24/20) 200m Run 40: Goblet Squats 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 30: Sit ups 20: Wall balls 10: Box Jumps 200m Run 20: Wall Balls 10: Box Jump 200m Run 10: Box Jumps 200 M RUN...

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