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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 5 Mtn Climber/Plank/Rest Jumping Squat/Wall Sit/Rest Skierg/Hold Overhead (45/25) /Rest Target Burpee/Hollow Hold/Rest...

PSKC CrossFit - CrossFitMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereLieutenant Andrew...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP 10 Burpee 100 m Sprint 10 Air Squat 100m Sprint 8 min AMRAP 200 m Sprint 12 KB Swing (53/35) 8 min AMRAP 10 Sit Ups 10 Push Ups 10 Lunges (5 each leg) 2 min rest between stations...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up! I go you go. 21-18-15-12-9-6-3 Thrusters (95/65) ( Mod 2: 75/45) (Mod 1: 65/35) Pull-ups Every 3:00 do 10 bar over burpees total as a team. Each partner must complete 21-18-15...

PSKC CrossFit - CrossFitWeightliftingDeadlift-work up to a heavy doubleMetconMetcon (AMRAP - Rounds and Reps)--15 minute AMRAP-- 15 Deadlifts (225/155) ( Mod 2: 185/135) (Mod 1: 135/95) 200 meter farmers carry (53/35) (Mod 2: 44/26) (Mod 1: 35/18)...

PSKC CrossFit - UNLOADEDMetcon (No Measure)6 min Partner Work/Hold 2 min rest Goblet Squat (53/35) x 10 / Wall Sit Burpee x 7 / Dead Hang Box Jump/Step Up x 7 / Flutter Kicks Skierg 5 Cal / Overhead Hold (45/25)Metcon...

PSKC CrossFit - CrossFitSKILL-Review Rowing Technique https://m.youtube.com/watch?v=w2hGNM4l5soMetconMetcon (AMRAP - Reps)Complete three 5 minute amraps. 2 minute rest in between amraps. 5 minutes: 10 Cals On the Assault Bike 10 Slamballs (30/20) (Mod 2: 20/10) Then...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk-work up to a heavy singleMetconMetcon (Time)3 Rounds of: 200 meter run 10 Power Cleans (95/65) (Mod 2: 75/45) (Mod 1: 65/35) Then 2 Rounds of: 200 meter run 15 S2O (95/65) (Mod 2: 75/45) (Mod 1: 65/35) Then 1 Round of: 200 meter run 20 Curtis P's (95/65)...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Stations for 5 Rounds - :90sec rest between rounds 30w/15r (to change stations) 1- Skierg/Airdyne Cals 2- Walking Weighted Lunges (44/26) 3- Sit Ups 4- Slamball (30/20) 5- Mtn Climbers (both legs = 1) Score is total number of reps per round...

PSKC CrossFit - CrossFitWeightliftingFront Squat-Work up to a heavy singleMetcon (Time)4 Rounds for Time: 8 Front Squats (155/105) 10 Box Jumps 12 T2B Mod 2: (135/95) Knees to Elbows Mod 1: (95/65) Step-ups Toes to Rig...

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