PSKC CrossFit - UNLOADEDWeightliftingSingle Leg KB DL (3x10 Each Leg )Metcon (AMRAP - Reps)8 rounds :20W/:10R Air Squat Double Unders 2:00 Rest 8 rounds :20W/:10R KB snatch (53/35) Weighted Lunges 2:00 Rest 8 rounds :20W/:10R Cal Row *Modify Snatch for Clean and Press...
PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @ 70 %)AccessoryGood Mornings (3x12)MetconMetcon (Time)4 Rounds for time 10 Burpee Pull ups ( Strict, Kipping, Ring Row) 75 Lunges...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Run 400 meters Single KB Clean & Press (53/35) x 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 45/35 weighted lunges, 15 x each leg Run 400 meters...
PSKC CrossFit - CrossFitTo all our veterans: THANK YOU! Happy Veterans Day!MetconLuke (Time)For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine Staff Sgt. Leon H....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)"Klepto" 4 rounds for time of: 27 Box jumps, 24" box 20 Burpees 11 x Dbl KB Squat Clean (44/26)...
PSKC CrossFit - CrossFitU.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Willy" Three rounds for time of: Run 800 meters 5 x DBL KB Front Squat (70/53) Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood...
PSKC CrossFit - CrossFitMetconWilly (Time)Three rounds for time of: Run 800 meters 5 Front Squats, 225# Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 poodIn honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012To learn...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)"ADAMBROWN" Two rounds for time of: Row x 24 cal’s 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball Heavy Dbl KB Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball Heavy Dbl KB Clean, 24 reps...
PSKC CrossFit - CrossFit1: Go Vote today - appreciate that right.MetconMetconAdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 145 pound...