04 Feb 2/4/15
PSKC CrossFit - CrossFitWeightliftingBench Press (6 x 1 at 90%)Accessorybarbell skull crusher (4 x 10)MetconMetcon (Time)Partner Up (one person works at a time, reps/work shown below are for entire team) For time. 1000m Row ...
Blog
03 Feb Macho Man
PSKC CrossFit - CrossFit3 Position Clean (Establish Max) 1 x High hang squat clean 1 x low hang squat clean 1 x full clean (touch floor)MetconMACHO MAN (AMRAP - Rounds and Reps)MACHO MAN Every Minute On The Minute for as Long as Possible: 3 Power Cleans (185/135) 3...
02 Feb 2/2/15
PSKC CrossFit - CrossFitWeightliftingBack Squat (6 x 1 at 90%)AccessoryGood Mornings (3 x 8)MetconMetcon (Time) 3 rounds: - 12 x Deadlifts (225/155) - 12 x Burpees over bar...
31 Jan SATURDAY BRING A FRIEND!
PSKC CrossFit - CrossFitBRING A BUDDY FOR A FREE WORKOUT!MetconMetcon (Time)Coffee and Donuts...
30 Jan FYF
PSKC CrossFit - CrossFitDon't forget Coach Zak's Clean and Jerk Seminar tonight at 630pm and Bring a Friend tomorrow at 9am!MetconMetcon (Time)With a Partner, you go/I go - split reps as needed. *You will complete each of the row/ski/AD 21-18-15 (95/65) Thrusters Pullups Row/Ski 1K or AD 100 cal 21-18-15 (95/65) Power...
29 Jan On Tap This Weekend
[caption id="" align="alignnone" width="960"] Rue is Open Ready...
29 Jan 1/29/15
PSKC CrossFit - CrossFitGymnasticsA: Handstand Push-ups (5 x 5)B: Pistols ( 5 x 5 each leg)Metcon1000m Row (Time)Max Effort 1000m Row...
28 Jan 1/28/15
PSKC CrossFit - CrossFitJoin Coach Zak this Friday at 630pm for an in depth Olympic Lifting seminar covering the Clean and Jerk!WeightliftingBench Press (5x3 at 80% last set all out)AccessoryRenegade Row (3 x 4 )one rep = row left arm, pushup, row right...
28 Jan Barbell Club
Starting this Friday we're introducing the PSKC Barbell Club and "Lift More Fridays". The Club and Lift More Fridays are a dedicated time to Olympic lifting, snatching, cleaning and jerking, and everything that will you make you better at those lifts. In coordination with our successful"Road...
27 Jan 1/27/15
PSKC CrossFit - CrossFitWeightliftingHang Power Clean + Jerk (20 minutes to establish max for the day. )MetconCrossFit Games Open 13.4 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12...
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