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12 Aug

Posted at 00:00h in WOD by
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PSKC CrossFit - UNLOADEDSKILLKB ReviewMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Burpees 10 Wall Balls (20/14) 10 KB Clean & Press (53/35) (5 Each Arm) 200 M Run...

11 Aug

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (5 x 3 Climbing)Weightlifting2: 3 Position Snatch (Work up to a heavy set)1 x high-hang 1 x low hang 1 x floorThe focus today is on keeping the bar close. The first snatch will be from...

11 Aug

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PSKC CrossFit - CrossFitSKILLPistols 5-4-3-2-1 (Both Legs) Strict HSPU 5-4-3-2-1MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Strict HSPU 7 T2B 9 Box Jumps 200 m sprint...

10 Aug

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PSKC CrossFit - CrossFitNew Classes start today! Check the link for details: http://www.pskcstrong.com/new-classes-starting-monday/WeightliftingSumo Deadlift (5x3 @ 80% (Last set is all out))AccessoryGood Mornings (3x8)MetconMetcon (Time)21-15-9 Deadlift (185/135) Wall Ball (20/14)...

09 Aug

Posted at 19:55h in WOD by
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Starting this Monday we are adding a 6:30am and noon option to the CrossFit schedule. We will also adding a specialty Gymnastics class. Here’s the details: The 6:30am will be offered Mon/Wed/Fri The noon class will be offered 5 days a week - Monday through Friday The Gymnastics Class...

07 Aug

Posted at 00:00h in WOD by
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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4)Complete one split jerk and go directly into 4 strict presses from this position. Record heaviest set.EMOM - Every Minute on the Minute2: Jerk Grip Overhead Squat (10 x 1 with...

07 Aug

Posted at 00:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME: 400 m Run 10 Wall Ball 20 T2B 30 American KB Swing (53/35) 40 Jump Rope 50 Mtn Climbers 400 m Run 50 Mtn Climbers 40 Jump Rope 30 American KB Swing (53/35) 20 T2B 10 Wall Ball 400 m Run...

07 Aug

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)You Will Have 45 Minutes to complete the Following 3 Metcons. Clock WIll Start at Zero You Will Have 15 Minutes To Complete the First Metcon. If You Finish With Time Remaining Use That Time To Rest. The Second...

06 Aug

Posted at 00:00h in WOD by
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PSKC CrossFit - CrossFitSpeed5 x 1 200 Meter Sprints Rest 1:1Metcon (AMRAP - Reps)Tabatha 20w/10r ×8 Double KB Push Press (53/35) Row for Calories Mountain Climbers Battling Ropes Use the Lowest Rep/Cals. Count From Each Station to Use as Your Score....

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