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PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute10 Minute lower body EMOM. Perform front squats on the odd minutes, wall ball on the even minutes.A: Front Squat (3 @ 70%)B: Wall Ball (20/14) (10 reps)EMOM - Every Minute on the MinuteUpper Body 10...

BEAST FUEL IS COMING! Samples will be available at the gym on Monday. If you like them put your name down on the order form. Don't forget this Saturday is our annual Christmas competition/party! We will do a 4 person coed random selection team competition. It will...

PSKC CrossFit - CrossFitBEAST FUEL! Try a sample and then make an order. Made by our very own Bre, these are awesome, tasty, and all natural protein snacks that will slay your cravings!WeightliftingBox Squat (15 minutes to establish 1RM)AccessoryDouble Kettlebell Overhead Lunge (3 x 5...

PSKC CrossFit - CrossFitMetconMetcon (No Measure)4 X 6:00 MIN STATIONS 2:30 REST IN BETWEEN PARTNER SUFFERING P1: SQUAT X 7 P2: BOX JUMP/STEP UP P1: ROW X 200M P2: DEAD HANG P1: SITUP X 10 P2: PLANK P1: BURPEE X 7 P2: WALL SIT...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 relays 1800m run – each person does 200m run relay style until 1800m is reached 90 thrusters (95/65) 1800m ski – 200m relay seach person does 200m run relay style until 1800m is reached 90 clean and jerks (135/95) 1800m row-...

PSKC CrossFit - CrossFitWeightliftingKB Clean and Press to Snatch to Thruster (5-4-3-2-1)Perform a KB clean and press to snatch to thruster. Do all 3 movements without setting the bell down.MetconMetcon (AMRAP - Rounds):15w/:15r x 10 rounds KB Snatch left (53/35) KB Snatch right (53/35) Slamball...

PSKC CrossFit - CrossFitWeightliftingSnatch (15 minutes to establish 1RM)MetconMetcon (Time)1-10 deadlift 275/185 10-1 X box jumpsDo 1 deadlift 10 box jumps 2 x deadlifts 9 x box jumps 3 x deadlifts 8 x box jumps etc...

PSKC CrossFit - CrossFitWeightliftingFront Squat (GO FOR A PR!)MetconMetcon (Time)3 rounds for time: Front Squat (165/115) x 10 Burpee Over Bar x 10...

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