PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% (No all out set))AccessoryKettleBell Row3x12 each side Perform 5 Strict Pull ups in between setsMetconMetcon (Time)5 rounds for time 3 Strict presses (95/65) (75/55) (65/45) 6 Push Presses 9 Push Jerks 30 Double unders **3 burpees every time you set the bar...
PSKC CrossFit - UNLOADEDWeightliftingWeighted Good Mornings (5x5 Increasing weight each set)MetconMetcon (Time)4 RFT 400 M Run 40X Wall Balls (20/14)...
PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy (Thruster Technique))MetconMetcon (Time)Teams of 3, only 1 working at a time 30 min time cap 100/75 Cal Row 75 Powers Cleans (135/95) (115/75) (95/65) 50 Bar over burpees 100/75 Cal Row 75 Deadlifts 50 Bar over Burpees 100/75Cal Row 75 Thrusters 50 Bar over Burpees...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)10 RFT PARTNER UP! 10X OH SWINGS (53/35) 10X BOX JUMPS 10X BURPEES P1 must complete entire round before P2 goes...
PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (3x Max Effort Reps)MetconMetcon (AMRAP - Reps):30 W / :30 H / :30R X4 [stay at same station] 1- Goblet Squat / Squat Hold (53/35) 2- Push Up / Plank 3- OH Alt Lunges / Wall Sit (35/25) 4- Sit Ups / Hollow Hold...
PSKC CrossFit - CrossFitWeightliftingDeadlift (6x1 (@90%) )No all out setAccessoryBack Squat (3x10 @60%)Lunges up and down the turf in between setsMetconMetcon (Time)Metcon: This Workout was programmed on 10/14/13 5 rounds for time 10 OH Swings 53/35 10 KB Snatch (5 each arm) 10 Gob Squats 10 T2B ** Cash out...
PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...
PSKC CrossFit - CrossFitWarm-up-Time to mobilize and play the Rowling game!MetconMetcon (Time)METCON #1: Partner Up! 2x500 meter ROW (SPRINT!) Partner 1 will go, then partner 2, then call time!Metcon (AMRAP - Rounds and Reps)METCON #2: (with the same partner) 20 MINUTE AMRAP of the following: -50 Slamball -100 Stepups -200 Meter Farmer's...
We'd love to have you come down for a FREE workout this Saturday at 9am at PSKC. This is workout is designed to be fun and for all levels. All you need to do is fill out the form below and show up at 8:45am! Can't...
PSKC CrossFit - UNLOADEDSKILLDouble Kettlebell CleanMetconMetcon (Time)“Whittman”, Kettlebell Style! 7 Rounds for Time: 15 One Arm KB Swings (Split between 2 arms) 15 KB Cleans (Split between 2 arms) 15 Box Jumps...