07 Jan 1/7/14
PSKC CrossFit - CrossFitWeightliftingBench Press (establish training max)MetconMetcon (Time)75 Wall Balls 20/14# 50 Pull-ups 25 Double Kb Thrusters (44/26)...
Blog
06 Jan 2015 Road to the Open Prep and the 1st Annual PSKC Open Intramural Championship
2015 will be your best year yet and we are going to do everything we can make that happen. We have a LOT in the works. First up we are tying together the beginning of the New Year with start of the 2015 CrossFit Open season! The...
06 Jan 1/6/14
PSKC CrossFit - CrossFitWeightlifting 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy max )Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkMetconMetcon (Time)Partner up, you go I go...
05 Jan 1/5/14
PSKC CrossFit - CrossFitWeightliftingBack Squat (establish training max)MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP - 2 Front Squats (115/75) - 2 Burpees over the bar *Add 2 reps to each movement each round...
03 Jan BRING A FRIEND
PSKC CrossFit - CrossFitMetconMetcon (No Measure)4 X 6:00 STATIONS - Partner Suffering 2:30 rest in between P1: 7 x Squats P2 Box Jump/Step up P1 Row/Ski x 150m P2 Dead Hang P1 7 x Burpees P2 wall sit P1 Situps x 10 P2 Plank...
02 Jan Your Year of Challenge….of Change
Above you see a mixture of members and coaches at PSKC. Some of the transformations took a few months to a few years, none of them are finished, continued works still in progress. They all may have different reasons for...
02 Jan “LUKE”
PSKC CrossFit - CrossFitMetconLUKE (Time)For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters...
01 Jan “SPEHAR”
PSKC CrossFit - CrossFitMetconSpehar (Time)For Time: 100 Thrusters, 135# 100 Chest-To-Bar Pull-ups Run 6-Miles Partition the Thrusters, Pull-ups and Run as needed....
31 Dec New Years Eve
PSKC CrossFit - CrossFit9am only today. Closed on New Years. HAPPY NEW YEAR!MetconMetcon (AMRAP - Rounds and Reps)31 minute AMRAP Teams of 3: P1 - 20 x wall ball P2 - 15 x cal row/ski P3 -rest * done tag team style, player cannot move to next exercise until their...
30 Dec 12/30/31
PSKC CrossFit - CrossFitWeightliftingThruster (establish 1RM)MetconMetcon (Time)4 Rounds: 7 x Thruster (95/65) 7 x Pullups 7 x Thruster 7 x burpee over bar...
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