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PSKC CrossFit - CrossFitGymnasticsGymnastic Swing/Kip Development (No rep scheme)We will take the first part of class to refine and development the gymnastic swing.Metcon (AMRAP - Rounds and Reps)12 min AMRAP 200 m run 5 pull ups 10 russian swings (70/53)...

PSKC CrossFit - CrossFitPSKC Open Awards Ceremony Tonight! As soon as the workout is over, we will hand out some special awards. BYOB :)Metcon (Time)Teams of 4 800m Farmers carry – 3 KB per team (all can help, 1 x 70 and 2 x 53) 20 Rope...

PSKC CrossFit - CrossFitWeightliftingMetcon (No Measure)Strongman Circuit (20 min amrap not for time) - Heavy Farmers Carry length of turf and back - Axle Bar Clean and Press - 2 x Atlas stone to shoulderMetcon (Time)10-1 descending ladder of: - Clean and Jerk (115/85)(85/55) - Burpee...

This photo is perfect capture of what the last 5 weeks of the PSKC Open has represented: Teamwork, hard work, fun, pushing and testing your limits, and most important community. Over the course of 5 weeks, 81 people scattered across 5 teams came together to give...

PSKC CrossFit - CrossFitGymnasticsPull-ups (Max unbroken set of pullups)MetconMetcon (Time)Partner up (you go I go) of the following. Each person does 6 Rounds - 400m Row/ski - 10 Alt KB Snatch (53/35)(35/18) - 10 pull ups (jumping pullups)...

PSKC CrossFit - CrossFitWeightliftingOverhead SquatDon't skip overhead squats. This is best exercise to develop total body flexibility and joint health. If you don't work on doing them you'll never increase your mobility and range of motion.MetconMetcon (Time)21-15-9 - Front Squat (115/85) (85/55) - Situps -...

PSKC CrossFit - CrossFitYou will LIFT You will lift HEAVY You will PRWeightliftingDeadlift (GO PR)MetconMetcon (AMRAP - Reps)Tabata (0:40w/0:20r x 8 at each station with 90 sec between movements) - Russian Swings - Push Ups - Box Jumps - Mountain ClimbersScore is the sum of the lowest...

PSKC CrossFit - CrossFitTomorrow is BYOB! Also, for those who want bring a few bucks for pizza and we will have beer and pizza after everyone is done. Remember NO PARKING in Elks.CrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie...

PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (AMRAP - Rounds)8 minute EMOMs: 10 cal Rower 10 x burpees rest 3 minutes 30 x DU 10 x wall ball (20/14) rest 3 minutes 10 x box jumps 10 x overhead swings (53/35)...

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