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23 Sep

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PSKC CrossFit - CrossFitWeightliftingPush Press (5X5 @ 60% - Last set all out)AccessoryStrict Pull-ups (3X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min * 5 Shoulder to Overhead * 5 Bar over Burpees...

23 Sep

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Pain Clinic! 4 Stations @ 6 min each 1) P1-Skierg 150m P2- Overhead Hold 2) P1- 7 x Sit Ups P2- Plank 3) P1 - Farmers Carry Turf Up/Back P2- Dead Hang 4)...

22 Sep

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PSKC CrossFit - Liftmore (Olympic Lifting)C-L-E-A-N-S-!-!-!Warm-up1: Strict Press from the Bottom of a Squat (4 x 3, Climbing)Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.Weightlifting2: Clean Pull +...

22 Sep

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PSKC CrossFit - CrossFitWeightlifting1 x Power Snatch + 1 x OHSWork up to a heavy complexMetconMetcon (No Measure)EMOM - 10min Odd - 6 Power Snatch (115/75) Even - 12 Wall Balls...

21 Sep

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PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)18 Min EMOM 1st - 7 x Burpees 2nd - 8 x Box Jumps/Step Ups 3rd - 12 x Overhead Swings (53/35)...

21 Sep

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PSKC CrossFit - CrossFitWeightlifting5X5 Back Squat @ 60%AccessoryBulgarian Split Squat 3X10 ea leg https://www.youtube.com/watch?v=eONNNOAvfSsMetconMetcon (Time)-100 DUs -50 cal row/ski/bike -25 double kb step-ups (44#/26#) (24"/20")...

18 Sep

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up!! **Split Reps as necessary** **1 partner working at a time** Cash In – 400 m Run 7 RFT 8 - KB Clean & Press (53/35) **(Both arms = 1 rep)** 10 - Burpees 12 - KB Swings (53/35) Cash out - 400 m Run...

18 Sep

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitMetconA: Metcon (Time)Teams of 3 - Buy in 800m run/carry *equipment issued is 45 and 25 plate 150 wall ball (one working at a time) *75 burpees must be accumulated during wall ball portion 1500m row 75 slamball must be accumulated during row portion Cash out -800m run/carry with...

17 Sep

Posted at 14:39h in WOD by
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We are excited to start back up a long standing tradition at PSKC, this Saturday the Marines are coming! This Saturday after the Pain Clinic at 10am we’ll be hosting approximately 40 young men and women who will be joining the United States Marine Corps in...

17 Sep

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitA: weighted pullups (3 x 5)A: Weighted Pullups 3 x 5 B: Banded Pushups 3 x 10 *At the end perform 1 x max unbroken set of strict pullups and pushups **Scaled - perform banded pullups and assisted pushupsB: Band Resisted Push Up (3 x...

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