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05 Oct Let’s get swoll

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PSKC CrossFit - CrossFitWeightliftingBench Press (1 RM Training Max)MetconMetcon (AMRAP - Reps)7 Min AMRAP of 2-4-6...

05 Oct Row, Row, Row your boat…

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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....

04 Oct Get Down with Matt Brown

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We want to give this stud a huge shout out. Every morning he is the first one in the parking lot sipping on his pre-workout waiting to grip rip and go. His name is Matt Brown and he is the most interesting man in the...

04 Oct 10/04/16

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PSKC CrossFit - CrossFitMuscle-ups (5 x 1)GymnasticsDouble KB Clean and Press (5-4-3-2-1)Perform 5 x Muscle Ups or Chest 2 Bar Pullups, then 5 x DBL KB Clean and Press. Then ladder down 4-3-2-1, increase weight as reps decrease.MetconMetcon (Time)Metcon: For time 10 x Muscle...

04 Oct Run, Thruster, Run!

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PSKC CrossFit - UNLOADEDSKILLDouble KB ThrusterWork up to a heavy tripleMetconMetcon (Time)12 Double KB Thrusters (53/35) (44/26) (35/18) 200m Run 10 Double KB Thrusters 200m Run 8 Double KB Thrusters 200m Run 6 Double KB Thrusters 200m Run 4 Double KB Thrusters 200m Run 2 Double KB Thrusters 200m Run...

03 Oct SQUAT SQUAT SQUAT !!

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PSKC CrossFit - CrossFitWeightliftingBack Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP of 200m Run 10 OH lunges each leg (95/65 75/55 or no weight) 10 Slamballs...

03 Oct Toasty Tabata!

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PSKC CrossFit - UNLOADEDSKILLToes-To-BarMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Overhead Swings (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Toes 2 Bar or Situps 4) Air or Goblet Squats 5) Box Jumps ** Score is total amount of reps combined...

30 Sep UNLOADED 9-30-16

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)With Partner Running clock… [0:00 – 10:00] AMRAP 200m Partner Plate Run (45/25) 10 toes to bar/Sit Ups 10 KB Push Press (53/35) [10:00 – 20:00] AMRAP 200m Partner Plate Run (45/25) 12 American KB swings (53/35) [20:00 – 30:00] AMRAP 200m Partner Plate Run (45/25) 10 KB Thruster (53/35) 5...

30 Sep THE GIRLS

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PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER UP: ANGIE-KAREN-GRACE COMPLETE 3 of the FAMOUS GIRL WORKOUTS. Partners can split the reps however they choose as long as the reps are completed. ANGIE: 100 pullups (jumping) 100 pushups (incline) 100 sit ups 100 air squats Right into: Karen: 150 Wallballs (20/14) (14/10) Right into: Grace: 30 Clean and Jerks (135/95)...

29 Sep Active Shooter Response Course – 15OCT

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The realities of unexpected violence are growing everyday. These types of attacks aren’t new, but the frequency of them are surely increasing. If the worst case scenario happens, are you prepared? If a person starts shooting at the hospital, at school, or at your work place do...

Blog

05 Oct Let’s get swoll

05 Oct Row, Row, Row your boat…

04 Oct Get Down with Matt Brown

04 Oct 10/04/16

04 Oct Run, Thruster, Run!

03 Oct SQUAT SQUAT SQUAT !!

03 Oct Toasty Tabata!

30 Sep UNLOADED 9-30-16

30 Sep THE GIRLS

29 Sep Active Shooter Response Course – 15OCT

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