10 Oct UNLOADED 10-10-16
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x 5 sets 1- Lunges/Wall Sit 2- Mtn Climber/Plank 3- Flutter Kicks/Hollow Hold 4- Burpees/Dead Hang...
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10 Oct Annihilator
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 Partner Nutts
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 Partner Punishment
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 10/06/16
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 Power to the EMOM
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 Let’s get swoll
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…
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
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
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...
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