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PSKC CrossFit - CrossFitWeightliftingAlternate between deadlifts and pullupsA: Deadlift (6 x 1 @ 90%)NO ALL OUT SETPull-ups (Week 4 Day 1)MetconMetcon (Time)5 rounds Front Squat - 155/105 x 7 KB Clean and Press (53/35) x 5 each arm *Cash out - 400m run...

PSKC CrossFit - CrossFitBATTLE OF THE TWINS TONIGHT! PARKING - if you're using the parking lot behind the building you can only park in the row directly behind the gym. DO NOT park in the middle of the parking lot, we do not own that lot.MetconCrossFit...

PSKC CrossFit - CrossFitGymnasticsRope ClimbMetconMetcon (Time)Partner up! Split up work between partners as necessary: 2000 m row 1000 m skierg 100 russian swings (70-53) 800 m run (partner 1 runs 400m, comes back and tags partner 2)...

  This year it's TEAM! 4 person coed teams (2 male/2 female) will take the stage on Saturday, June 13th for a one of kind event in Portsmouth, OH! The first 2 things we squared away: 1) Rogue American will be back with their epic gear for...

PSKC CrossFit - CrossFitGymnasticsAlternate between pullups and push presses.A: Pull-ups (Pull up program week 3 day 2)WeightliftingSnatch Grip Push Press (5 x 5)MetconMetcon (AMRAP - Reps):40w/:20r x 4 Circuit through stations 1 Skierg 2 DB KB push press (44/26) 3 Toes to Bar 4 Slamball *1:30 rest in between rounds *^Score is...

Wow..it's a taken a few days to get settled back from the Arnold Classic weekend which was followed up immediately by 15.2. We are just now getting settled back into the swing of things. Simply put the Arnold was one of the best weekends we've ever...

PSKC CrossFit - CrossFitWeightliftingPower Clean - Push Jerk - Squat Clean - Split (Work up to a heavy single for the day)1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.MetconMetcon (AMRAP - Reps)8 minute AMRAP 3 target burpees 3...

PSKC CrossFit - CrossFitWeightliftingA: Deadlift (5x3 at 80% last set all out)Alternate between deadlifts and pullups. Last set is all out, that is the # you record into Wodify.B: Pull-ups (Pull Up Program Week 3 - day 1)MetconMetcon (Time)21-15-9 Thrusters(95/65) Box Jumps (24/20) *do a 400m...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’Metcon...

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