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PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Stations for 5 Rounds - :90sec rest between rounds 30w/15r (to change stations) 1- American KB Swing (53/35) 2- DU's/Jump Rope 3- Wall Ball (20/14) 4- Slamball (30/20) 5- Battling Ropes Score is total number of reps per round...

PSKC CrossFit - CrossFitMetcon (Time)400 m Run 30 x Box Jumps (24/20) 30 x Air Squats 30 x Lunges (each leg) 200 m Run 40 x Box Jumps 40 x Air Squats 40 x Lunges (each leg) 400m Run 50 x Box Jumps 50 x Air Squats ...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Groups of 3 4 x 6 min AMRAP 2 min rest between each station Stop Sign Sprint together- Carrying 30/20 Medball Ball can be dropped when back inside 1 person holding at all times 1 person working 1 person resting Switch as needed. When hold drops,...

PSKC CrossFit - CrossFitPlease join us tonight at 630pm for a discussion on mental toughness! It's FREE and ALL are welcome. http://www.pskcstrong.com/mental-toughness-seminar-friday-630pm/MetconMetcon (Time)Teams of 3 A: 10 minutes to establish 1RM Front Squat B: As a team Row 3K * While one athlete is on the rower, one...

PSKC CrossFit - CrossFitWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (work up to heavy single)MetconMetcon (Time)21-15-9 Hang Cleans (135/95) Target Burpees Mod 1: 95/65 Mod 2: 65/45BURN - SPEED - SPRINT Go all out, chase the wizard on this one....

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Work 4 x 6 Min Stations 2 Min Rest 1-P1 10x Wall Ball P2 Burpees 2-P1 8x Pull Ups/Ring Rows P2 Plank 3-P1 Light Poles Run Up/Back P2 Overhead Hold (45/25) 4- P1 8 Cal Airdyne/Row ...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean + Jerk (Heavy single)Complete one clean pull, reset, full clean & jerkMore Weightlifting2: Front Squat (See below)Every 2:00 for 12:00 (7 total sets) reps of - 2/4/1/8/1/4/2 Same weight as last week 75%Slightly Faster Weightlifting3:...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)45 minute AMRAP 200m Farmers Carry (53/35) 50 x Step Ups each leg on 20”box 40 x situps 30 x SlamballThe purpose is to grind. Steady consistent movement, not race pace. We're pushing the endurance/structural work on this one....

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