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PSKC CrossFit - CrossFitGet creative and rock a custom if you want! Best costumes get a free swag bag of PSKC goodies!MetconMetcon (Time)Teams of 3: Shit is about to get spooky! One goblin woddin at a time. 10 Rounds: 30 x cal rower 20 x box jump overs 10 x...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)3 Person Teams 3000m row 150 KB Thrusters (53/35) 90 pull ups/jumping pull ups 1 person on rower at all times, until row complete Other 2 working together to complete reps, 1 person always resting. Switch on row whenever necessary to complete all reps...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (6 x 2, Climbing)Weightlifting2: Snatch Pull + Full Snatch (Work up to a heavy DOUBLE (you may reset between))1 pull + 1 Snatch = 1 rep of the complexFocus on patience on the first pull and elongate...

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...

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...

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...

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...

  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...

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