13 Mar 15.3
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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12 Mar MARCH 12, 2015
PSKC CrossFit - CrossFitPower Snatch + Squat Snatch1 Rep Max of the ComplexMetcon (AMRAP - Reps)40 W / 20 R x 5 Wall Ball Burpee Box Jump Sit-up Plate Push Rest 1 Minute *Stay at the same station for 5 rounds, Record your lowest number of reps for each station and...
11 Mar 3/11/15
PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (Week 2 - Day 1)Alternate between pullups and Z PressWeightliftingB: Z Press (5 x 5)Sit on the floor, legs extended and perform a military press.MetconMetcon (Time)21 15 9 Thrusters (115/75) Cals row/ skierg...
10 Mar 10 Minute AMRAP
PSKC CrossFit - CrossFitDeadlift (4 X 4 @ 70%)Weighted Step-ups (3 X 3 Each leg)10 Minute AMRAP (AMRAP - Rounds and Reps)7 Power Cleans (75/115) 7 Burpee Over Bar 7 Wall Ball (14/20)...
09 Mar 15.2
PSKC CrossFit - CrossFitCrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 14 Overhead...
09 Mar 15.2
PSKC CrossFit - CrossFitCrossFit Games Open 15.2 Scaled (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 8 Overhead Squats, 65# / 45# 8 Chin-Over-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 10 Overhead Squats,...
07 Mar 3/7/15
PSKC CrossFit - CrossFitPain Clinic is cancelled today. Join us at the Arnold Classic and watch something amazing! http://www.pskcstrong.com/details-for-the-arnold-weekend/...
06 Mar 3/6/15
PSKC CrossFit - CrossFitClasses are cancelled today and Saturday. Join us at the Arnold Classic and watch something amazing! http://www.pskcstrong.com/details-for-the-arnold-weekend/...
05 Mar 3/5/15
PSKC CrossFit - CrossFitGymnasticsAlternate between pullups and double undersA: Pull-ups (Pull Up Program Day 3)B: Double-Unders (find max set of unbroken DU)MetconMetcon (AMRAP - Reps)0:30w/0:30r x 6 of each of the following: - DU/Jump rope - OH KB Swing (53/35) - Slamball...
04 Mar 3-4-15
PSKC CrossFit - CrossFitGymnasticsDo your first set of pullups, then do a handstand hold for time. Keep alternating back and forth until all sets of pullups are completed.A: Pull-ups (Pullup Program Day 2)B: Handstand Hold (max time)Kick Up against wall for max time.MetconMetcon (AMRAP -...
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