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31 Oct

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PSKC CrossFit - CrossFitHappy Birthday Mo Sa! All of Mo’s favorites all rolled into ONE! FYI: 84- Birth Year 33- AgeWarm-upWarm-up (No Measure)Work on stringing together and progressions of: 5-4-3-2-1 T2B 1-2-3-4-5 HSPUMetconMetcon (Time)For Time: Partner Up/ Split Reps of the following: 400 M Farmer’s Carry -Switch on and off when needed-...

30 Oct

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PSKC CrossFit - CrossFitWeightliftingBack Squat (5x5 at 60%)last set all outAccessoryWeighted Step-ups (3x10 )- 10 each leg - Double Kettlebell - Hold in the Front Rack -climb in weightMetconMetcon (AMRAP - Rounds and Reps)Ascending Ladder: 8 Minute AMRAP 2-4-6-8 etc…until time is called of: Deadlifts (225/155) ( 185/135) (135/95) Box Jumps...

27 Oct

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)3 Person Friday 24 Min EMOM! 1 Partner @ each station Change stations every minute 1- Row 12/10 x Cal 2- 8 x Burpee 3- Max # of Goblet Squat Clean Thruster (53/35) *Score is total number of Goblet Squat Clean Thrusters*...

25 Oct

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Time Cash In: 1000m Row 2 Rounds 30 x Burpee Box Jump Over 25 x Pull Ups/Ring Row 20 x KB Clean & Press (53/35) (each arm) Cash Out: 1000m Row *Split Reps b/t partner*...

25 Oct

Posted at 00:00h in Today's Workout by
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PSKC CrossFit - CrossFitWeightliftingBench Press (Establish a 1 Rep Training Max)MetconMetcon (AMRAP - Rounds and Reps)You go, I go; Partner 1 completes a full round before Partner 2 goes 15 Minute Amrap 10 Bench Press (135/95)(95/65)(65/45) 10 Power Cleans...

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