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PSKC CrossFit - CrossFitWeightliftingPower Clean and Hang Squat CleanWork up to a heavy 1 rep of the complexMetconMetcon (AMRAP - Reps)AMRAP 121 Thruster (95/65) 1 Burpee 2 Thruster 2 Burpee etc. Mod1: Thruster (75/45) Mod2: Thruster (45/35)...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5X5 @ 60%)AccessoryRomanian Deadlifts 3X8MetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 5 TTB 10 Pushups 15 Squats Mod1: 5 Knees to elbows 10 Pushups 15 Squats Mod2: 5 Toes to Kb 10 Inclined Pushups 15 Squats...

PSKC CrossFit - CrossFitWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereWe will partner up, split reps as...

PSKC CrossFit - CrossFit"If not me, then who?" Ending Hero week with a bang, honoring 1LT Travis Manion http://www.travismanion.org/about-travis/ If you've gone 5 for 5, please see a coach we have a special gift for you.MetconManion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant...

PSKC CrossFit - UNLOADEDMetconToday we honor 1stLt Travis Manion. "If not me, then who?" To learn more: http://www.travismanion.org/about-travis/ http://www.cbsnews.com/news/brothers-in-arms-side-by-side-at-arlington/Metcon (Time)7 Rounds for time: Run 400m 29 Goblet Squats, (53/35)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 He was fatally...

PSKC CrossFit - CrossFitToday we honor one of Ohio's own, 1LT Ashley White. To learn more: https://youtu.be/GFtvGLUMB4YMetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died...

PSKC CrossFit - UNLOADEDMetconHappy Veterans Day! Today we honor Ryan McGhee https://youtu.be/70jOfGhgc8kMetcon (AMRAP - Rounds and Reps)Inspired by: McGhee (AMRAP - Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, DBL KB (70/44#) 13 Push-ups 9 Box Jumps, (24"/20")...

PSKC CrossFit - CrossFitHappy Veterans Day! Today we honor Ryan McGhee https://youtu.be/70jOfGhgc8kMetconMcGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24"In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about...

PSKC CrossFit - CrossFitToday we honor MAJ Doug Zembiec - the Lion of Fallujah. Please watch: https://youtu.be/HwuFzgNuLYUZembiec (Time)5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during...

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