29 Oct 10/29/2015
PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (5-4-3-2-1)GymnasticsPull-ups (1-2-3-4-5)MetconMetcon (No Measure)40 sec on/20 sec off Toes to Bar Wall Ball Burpee pull ups Plate Pushes...
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28 Oct 10/28/2015
PSKC CrossFit - CrossFitWeightliftingSplit JerkMetconMetcon (AMRAP - Reps)Tabatta 20/10 x 8 Push Ups V ups KB Swings Slam ball...
28 Oct UNLOADED 10-28-15
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 4 1- Plate push/plank 2- Flutter kick/hollow 3- Farmers carry (70/53) /over head hold 4- Airdyne/Wall Sit...
27 Oct Liftmore 10.27.15
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4, climbing)Complete one (1) split jerk to achieve proper positioning and them complete four (4) strict presses from the split position.Weightlifting2: Clean Pull + Full Clean + Jerk (Work up to a...
27 Oct 10.27.15
PSKC CrossFit - CrossFitWarm-upReview rowing techniqueMetconMetcon (Time)Partner Up: 80 row/ski 40 burpees 60 row/ski 60 burpees 40 row/ski 80 burpeescompare to 5/7/15 Mod 2: Same Mod 1: cut reps/cals in 1/2...
26 Oct Learning to Believe Again
We wanted to share this story with you all from one of Coach Hammer's clients (Dale Powell) who is a professor at Shawnee State. As you can see, a little bit of confidence through increased capability can go a long way. "I started working out with...
26 Oct 10/26/2015
PSKC CrossFit - CrossFit (No Measure)EMOM X 12 ODD- Toes to Bar x 10 EVEN Slam ball x 15MetconMetcon (Time)21-18-15...
26 Oct UNLOADED 10-26-15
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner up! Split reps as necessary-one person working at a time. For time: 100 slamball 100 kb swing 40 cal row/ski 40 burpee box jump...
25 Oct Cyborg Special
PSKC CrossFit - CrossFitDELOAD WEEK: Time to take a break from the barbell and hit up some fun conditioning and skill based workouts this week! Don't forget about Diesel's Fundraiser this Saturday. And finally, tonight is the last chance to order the new hoodies! http://www.pskcstrong.com/pre-order-new-hoodies-this-weekend-only/EMOM - Every...
24 Oct Pre-Order New Hoodies – This Weekend Only!
Grab your winter PSKC gear this weekend only! We are only accepting pre-orders of these hoodies and hats. NO EXTRAS WILL BE ORDERED, limited edition runs. Link closes down 8pm on Sunday. For PSKC members, you can pick them up in the store in a...
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