PSKC | Blog

02 Nov FREESTYLE

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PSKC CrossFit - UNLOADED...

02 Nov I hope your coach is LIT

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PSKC CrossFit - CrossFitStill nothing...

01 Nov Strong Minds

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PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 10 Burpee Box Jumps 15 Wall Balls Rest 90 seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Sit Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Push Ups Rest 90 Seconds 5 Min AMRAP 10 Burpee Box Jumps 15 Cal Row...

01 Nov Shoulders are LIT

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PSKC CrossFit - CrossFitWeightliftingBench Press (5x5 at 60%)(Last Set All Out)AccessorySeated Double KB Press (3x8)https://www.youtube.com/watch?v=vSjthx8vHNsMetconMetcon (Time)50 American Swings (53/35) (44/26) (35/18) 1 wall walks 40 American Swings 2 wall walks 30 American Swings 3 wall walks 20 American Swings 4 wall walks 10 American Swings 5 wall walks Cash out: 30 Target Burpees...

31 Oct Strong Bodies

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PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up (1 must complete everything before 2 goes) 12/10 Cal Row 8 Box Jump Up and Overs 1 Sled Pull 1 Sled Drag...

31 Oct Hall-MO-ween / Let’s Get Lit

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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 Let’s Get STRONG!

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PSKC CrossFit - UNLOADEDMetcon (No Measure)Circuit X6 :30W / :15R 1- Battle Rope 2- Plate G2OH 3- Tricep Dips 4- Air Squats...

30 Oct LIT LEGS

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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 Friday Funday

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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*...

27 Oct Partner Shitshow, Baby!

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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up! Split the reps / You go, I go: 40-30-20-10 Power Snatch (95/65)(75/55)(65/45) Overhead Lunges (Total; not per leg) Thrusters...

Blog

02 Nov FREESTYLE

02 Nov I hope your coach is LIT

01 Nov Strong Minds

01 Nov Shoulders are LIT

31 Oct Strong Bodies

31 Oct Hall-MO-ween / Let’s Get Lit

30 Oct Let’s Get STRONG!

30 Oct LIT LEGS

27 Oct Friday Funday

27 Oct Partner Shitshow, Baby!

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