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11 Oct

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PSKC CrossFit - UNLOADEDSKILLDouble-UndersMetconMetcon (AMRAP - Reps)20 min EMOM Min1: 30 DU's / 60 Singles/ 20 Singles Min 2: 12 Burpees/ 5 Burpees / 8 Inclined Push up & Jump Min 3: 5 Cal Ski Min 4: 15 KB Swing (53/35)...

11 Oct

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PSKC CrossFit - CrossFitWeightliftingHang Power Clean (work up to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)5 rounds of 3 minute AMRAPS with 1 minute rest in between 5 x burpee box jumps 10 x KB Snatch (5 each arm) 53/35 44/26 35/18 15 x situps* pick up...

10 Oct

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PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 5 at 60%)Last set is as many reps as possible. This is the number entered into Wodify.WeightliftingWeighted Step-ups (3 x 6 each leg)use a barbell in the front rack position.MetconMetcon (AMRAP - Rounds and Reps)10 min AMRAP 7 x...

07 Oct

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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner “Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint...

07 Oct

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Partner A runs one 400M Sprint
 Partner B does AMRAP KB Clean & Press (53/35) (44/26) (35/18) Switch and repeat. (score is reps of Clean & Press; Each person only runs once and AMPRAP's once) Partner A runs 400 M 
 Partner B...

06 Oct

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PSKC CrossFit - CrossFitWeightliftingDouble KB Curtis Ps (1 RM)Clean/Lunge/Lunge/PressMetconMetcon (AMRAP - Reps)30w/:30r x 5 rounds Circuit (straight through no rest) 1. Burpee Box Jumps 2. Sledge Hammer 3. Wall Ball 4. Row for Cals 5. KB Snatch (switch at :15)...

06 Oct

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)20 Minute EMOM Min 1) 20 KB Swing Switch (10 each arm) (53/35) (44/26) (35/18) Min 2) 7 Burpees Min 3) 20 Thrusters (Single KB-10 each arm) (53/35) (44/26) (35/18) Min 4) Rest...

05 Oct

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PSKC CrossFit - UNLOADEDSKILLWarm-up (No Measure)Working on proper Rowing TechniqueMetconMetcon (AMRAP - Rounds and Reps)Every 3 Minutes for 18 Minutes Complete: 200m Row 10 Wallball (20/14) (14/10) ** If you are unable to complete within the 3 minutes, it then turns into an AMRAP....

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