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Our good friends at CrossFit Chillicothe are putting on a 6 week online competition where your score represents PSKC! We will be participating as a gym and would love for you to join our team! This will be a great opportunity to prep for the 2016...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 rounds of 30/15 circuit: :90 sec rest between rounds 1) Overhead Swings (53/35) 2) Slamball 3) Box Jump 4) Burpees 5) Battling Ropes **Score is total number of reps for entire round**...

PSKC CrossFit - CrossFitWeightliftingThruster (Find Your Training Max)MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsMod 2: Thrusters (95/65) Jumping Pull-ups Mod 1: Thrusters (65/45) Ring Rows...

PSKC CrossFit - CrossFitMetconMetcon (Time)WOD should be completed like the 12 days of Christmas song beginning at 1. For Example: 1 2,1 3,2,1 4,3,2,1 etc. all the way to 12. Partner Up: I go-you go. Each person must complete all the reps. RX: 1. Wall a-Walking 2. Sleigh Bell Thrusters (1 each side) (53/35) 3. Jingle...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)12 Days of Christmas!!! Partner Style-Both partners do all reps Ex: 1 2,1 3,2,1 etc. to 12. 1.Turf Suicide 2. Burpees 3. Wall Balls (20/14) 4. KB Thrusters (2 each arm) (53/35) 5. Mtn Climbers (each leg) 6. Burpees 7. Slamball (30/20) 8. KB Push Press (4 each arm) (53/35) 9. Cal Airdyne 10. KB...

PSKC CrossFit - CrossFitSKILL (No Measure)Use this time to work on rowing technique. https://www.youtube.com/watch?v=rXkOJz0bsqQMetconMetcon (AMRAP - Reps)Teams of 3. Work together to accumulate as many cals or reps as possible in 5 minutes. 2 minute rest between stations. Station 1: Row for Cals Station 2: Ski for Cals Station...

PSKC CrossFit - CrossFitGymnasticsToes-To-Bar (Spend 15 minutes on skill)Include kipping techniqueMetconMetcon (AMRAP - Rounds and Reps)12 minute Climbing Ladder 3, 6, 9, 12...

Christmas Week Details: Schedule: Monday and Tuesday - regular schedule. Wednesday - morning and noon classes. NO evening classes due to Operation Christmas in Boneyfiddle. Christmas Eve - 9am only Christmas Day - closed Saturday - 9am Operation Christmas in Boneyfiddle / Christmas Party Details: 530-630pm: Decorate Santa’s Sleigh 630pm - 730ishpm - Handout...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r ×4 @ each station 2 min rest after each station 1-Skierg/ Hold Overhead/ Rest 2-Bear Crawls/ Plank/ Rest 3- Airdyne/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest...

PSKC CrossFit - CrossFitWarm-up (No Measure)Use the extra time to work on mobility. https://www.youtube.com/watch?v=CYBWvxwu3-8 https://www.youtube.com/watch?v=DSWp9iEFjTE&app=desktopMetconMetcon (AMRAP - Reps)40w:20r x4 2 minute rest between stations 1. Overhead Swings (53/35) 2. Target Burpees 3. V-ups 4. Mountain Climbers Mod 2: 1. Overhead Swings (44/26) 2. Burpees 3. V-ups 4. Mountain Climbers Mod 1: 1. Overhead Swings (35/18) 2. Burpees 3. Sit-ups 4. Mountain Climbers...

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