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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean (Work up to a heavy set of the complex)Perform a clean pull, reset, then full cleanhttps://www.youtube.com/watch?v=wR5ZDdiuwjM The purpose of the first clean pull is to reinforce the proper distribution of weight through the first and...

PSKC CrossFit - CrossFitWeightlifting1: Bear Complex (Work of to heavy set of the complex, 5-7 attempts)Power Clean Front Squat Push Press Back Squat Second Push PressJon Pera, 315lb Bear Complex https://www.youtube.com/watch?v=4d_UQ9BYfGs The Bear complex is a five-lift complex consisting of a power clean, front squat, push press or jerk, back squat,...

22 Veterans a day commit suicide. Now you can do something about it by participating in the Virtual WOD TO End Veteran Suicide. This Saturday at 9am, we will be participating in a nationwide fundraiser to bring awareness to the fact that 22 veterans everyday are...

You guys kick ass at work, in the gym, and at life. Our job is to figure out ways to give you the best training program to enhance your life outside of the gym. Enter the Nooner program aka lunchtime express: We now have noon classes...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)CIRCUIT (30W/15R) X5 ***Score is lowest # of reps completed at each station**** 1) H2H Swings (53/35) 2) Plate Push 3) Slamball 4) Burpees 5) 1 Arm Thruster (53/35) (switch arms at 15 second mark)...

PSKC CrossFit - CrossFitHeavy pulls today! Treat every rep with respect and approach the bar just like you would on a one rep max.Weightlifting1: Sumo Deadlift (6 x 1 @ 90%)Accessory2: Weighted Step-ups (3 x 6 (each leg))Metcon3: Metcon (Time)12-9-6: - Power Clean (155/105) -...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2 Split reps as necessary – both partners run & do burpees 400 M Run Going forward - 3 Burpee EMOM per person (except on runs) 10 S2O (135/95) 20 Power Cleans (135/95) 30 Front Squats (135/95) 40 Deadlifts (135/95) 400 m Run 40 Deadlifts (135/95) 30 Front Squats...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 200 m Sprint 5 Burpees 2 Min Rest 5 Min AMRAP 10 Push Ups 10 Box Jumps 2 Min Rest 5 Min AMRAP (Each time, if you set bells down – 3 Burpee Penalty) 5 DB KB Clean (53/35) 5 DB KB Front Squat (53/35)...

PSKC CrossFit - CrossFitROPE CLIMBS: Be sure to wear long socks or knee sleeves to protect your legs.SKILLRope Climb20 minutes to master rope climb technique. Beginners will take the time to master the footlock. Veterans - work on legless rope climbs.MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 1...

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