19 Dec 12/19/24
PSKC CrossFit - CrossFitMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate...
Blog
18 Dec 12/18/14
PSKC CrossFit - CrossFitWeightliftingDouble KB Push Press (5-4-3-2-1)MetconMetcon (AMRAP - Rounds)30/30/30 x 4 rounds 1) DKB push presses/hold 2) Flutter kicks/ hold 3) KB swings/ dead hangs 4) Plate pushes/plank...
17 Dec Bible Study and Barbells – Sunday 3pm
This month's bible study and barbells will be on Sunday (21DEC) at 3pm! What is bible study and barbells? It's a montly bible study led by either Pastor Shannon Bowling of Gateway Church or Pastor Nelson Klaiber of Christians Beyond Church. It's a 20 minute bible...
17 Dec 12/17/14
PSKC CrossFit - CrossFitWeightliftingBench Press (build up to a heavy 1RM)AccessoryPerform 3 x 3 or weighted pullups and ring dips. Scale up to muscle ups if you have them. Scale down to strict or banded pullups/dips as necessary.A: Weighted Pull-ups (3 x 3 - build...
16 Dec 12/16/14
PSKC CrossFit - CrossFitWeightliftingPower Clean - Squat Clean - Jerk (build up a heavy 1RM for the day)1 rep of the complex = power clean to squat clean and ends with a jerkMetconMetcon (Time)21-15-9 Power clean ( 155/ 105) Wall balls...
15 Dec 12/15/14
PSKC CrossFit - CrossFitWeightliftingDeadlift (Work up a heavy 1RM for the day)AccessoryFront Squat (3 x 5 @ 70% 1RM)MetconMetcon (AMRAP - Rounds and Reps)9 min AMRAP 5 x Curtis P (95/65) 10 x burpees...
12 Dec 12/12/14
PSKC CrossFit - CrossFitNo Pain Clinic. Please join us at Christ Community Church at 9:30am. We will be placing Christmas wreaths on the graves of veterans at Greenlawn Cemetery. Don't forget Christmas Competition Celebration starts at 4pm on Saturday!WeightliftingKettlebell SnatchMetconMetcon (AMRAP - Rounds)Every two minutes...
11 Dec 12/11/14
PSKC CrossFit - CrossFitCHRISTMAS PARTY THIS SATURDAY! We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!WeightliftingComplex...
10 Dec Details on the Christmas Party This Saturday!
Our annual Christmas celebration is going down this Saturday at 4pm! Here's the details for the entire day: There will be no 9am Pain Clinic, instead we are asking you that you join us at 9:30am at Christ's Community Church in Portsmouth to help transport and lay several...
10 Dec 12/10/14
PSKC CrossFit - CrossFitCHRISTMAS PARTY THIS SATURDAY! We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!WeightliftingShoulder...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245
- 246
- 247
- 248
- 249
- 250
- 251
- 252
- 253
- 254
- 255
- 256
- 257
- 258
- 259
- 260
- 261
- 262
- 263
- 264
- 265
- 266
- 267
- 268
- 269
- 270
- 271
- 272
- 273
- 274
- 275
- 276
- 277
- 278
- 279
- 280
- 281
- 282
- 283