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PSKC CrossFit - CrossFitGymnasticsRope Climb (2-2-2-2-2)advanced do leglessMetconMetcon (No Measure):50w/:25r - :40w/:20r - :20w/:10r x 2 Russian Swings Slamball Box Jump Overs SuicidesCircuit through the movements. 1st Round is 50/25, 2nd round is 40/20, 3rd and 4th are 20/10 back to back with no rest in between. *Rest 90 seconds...

PSKC CrossFit - CrossFitIt's test week! We will be lifting heavy testing our front squat on Monday and push press on Wednesday. Also don't forget to make plans to attend next week's Memorial Day Murph! http://www.pskcstrong.com/memorial-day-murph-25may15-0900/WeightliftingFront Squat (Establish 1RM)MetconMetcon (Time)21 - 15 - 9 Deadlift 225/155 Wall Ball T2B...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingSotts Press (4 x 4)Treat as a weighted warmup and increase in weight each set while maintaining a vertical torso. Should only take 5-6 minutes.Snatch (Every 90 seconds, complete the reps below)Plan your weights ahead of time if possible...

The Memorial Day tradition continues this Monday at 9am. Please join us as we honor the fallen with the "Murph" hero workout. 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *wear 20lb vest or body armor Here is an old clip from 2011 that depicts the tradition: https://youtu.be/-d2asiFDDPE We start...

PSKC CrossFit - CrossFitRing DipsPistolsMetcon (Time)Partner Up / You Go-I Go Style 21-15-9 Row for Calories Partner 1 Rows while Partner 2 is in Double KB Rack hold...

PSKC CrossFit - CrossFitWeightliftingPush Press (6 x 1 at 90%)AccessoryA: Handstand Push-ups (3 x Max Effort Reps)B: Tarzan Pullups (3 x Max Effort Reps)MetconMetcon (AMRAP - Rounds)10:00 EMOM "Cindy" 5 x Pullups 10 x Pushups 15 x Air Squats...

PSKC CrossFit - Liftmore (Olympic Lifting)Strict Press from split position (4 x 4)Complete one (1) split jerk to obtain the "bottom" of your split position then complete four (4) strict presses. Climb in weight and treat this as a weighted warmup for the shoulders.2...

PSKC CrossFit - CrossFitWeightliftingPower Snatch + Hi Hang Snatch (work up to a heavy single)MetconA: Metcon (AMRAP - Rounds and Reps)10 minute cap 3-6-9-12 etc...

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