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14 Mar

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitWeightliftingBack Squat (5X3 @ 80%)AccessoryDouble KB Box Step-Ups (24/20) 3X5 each, increasing weightMetconMetcon (AMRAP - Reps)AMRAP 7 3,6,9,12...

11 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time 40 Overhead KB Swing 10 Burpees 40 Sit Ups 10 Burpees 40 KB Push Press (53/35) (Total) 10 Burpees 40 Slamball (30/20) 10 Burpees 40 Goblet Squat (53/35) 10 Burpees...

11 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.CrossFit Games Open 16.3 Scaled (AMRAP - Reps)AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.CrossFit Games Open 16.3...

10 Mar

Posted at 18:22h in WOD by
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It's been an insanely busy last few days at the gym. We are finally getting back to a normal schedule after all the chaos from the Arnold Classic. In case you missed it, Team SAR and PSKC athletes crushed it this weekend and even got...

10 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - Liftmore (Olympic Lifting)Week 2 of 5/3/1 Squat ProgramWeightlifting1: Clean Pull + Full Clean + Jerk (Work up to a heavy single)Complete one clean pull, reset, full clean & jerkMore Weightlifting2: Front Squat (See below:)3 @ 70% 3 @ 80% 3+ @ 90%Slightly Faster Weightlifting3:...

10 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Tabta :20/:10 x 4 Toes 2 Bar Jumping Lunges (each leg 1 rep) KB Russian Swings (53/35) Mountain Climbers (each leg 1 rep) Goblet Squats (53/35) V-Ups Double Unders KB Snatch (53/35) Switch Hand at :10 Complete as a circuit, all 8 movements equal 1 round. Score is total number...

09 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Min AMRAP 400m Run Remaining time for: Max Turf Farmers Carry (53/35) (up/back=1) :90 Second Rest 5 Min AMRAP 400m Run Remaining time for: Max Wall Ball (20/14) :90 sec rest 5 Min AMRAP 400m Run Remaining time for: Max Push Ups :90 sec rest 5 Min AMRAP 400m Run Remaining time for: Max Cal...

09 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitStrict Press (4x4@70% Last Set Max Effort)Accessory - Hold On Pause Push Ups x 3 :20 hold at bottom :20 hold mid :20 hold full plank :60 restMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 15 Burpees to 6 inch Target 15 Power Snatches 75/55 2 Min Rest 5 Min AMRAP 15...

08 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch with a Pause at Top of Knee (1RM)Pause for three(3) seconds...

08 Mar

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitBack Squat (4x4 @70% Last Set Max Effort)Accessory: 3x12 Front Rack Lunges (6x each leg)Metcon (Time)3 RFT:
 15 Dead Lift 225/155
 30 Wall Balls, 20/14
 60 Double UndersMod 2 (185/135) (14/10) 120 singles Mod 1 (155/105) Air Squats 60 singles...

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