PSKC CrossFit - CrossFitMetconMetcon (Time)4 person teams. Split the reps as needed. 2015m row/ski Then 2 people working at a time: 200 deadlifts (115/75) 100 burpees 100 slam ball 200 front squats (115/75) 100 pull ups 100 burpees 200 push presses (115/75) 2016m row/ski Mod 2: 2015m row/ski Then 2 people working at a time: 200 deadlifts (95/65) 100 burpees 100...
PSKC CrossFit - CrossFitSKILLDOUBLE UNDERS **Use 10 minutes to go over technique**MetconMetcon (Time)Work for 2 minutes, take 1 minute off. Continue until completed. For time: 90 swings (53/35) 80 sit ups 70 double unders 60 slam ball 50 burpee pull ups Mod 2: 90 swings (44/26) 80 sit ups 210 singles 60 slam ball 50 target burpees Mod 1: 90...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Ending 2015 with all of our favorites!! Partner Up- 1 Person working at a time,split reps 2015 m Row Then 20 Goblet Squats (53/35) 15 Burpees 20 Cal Ski 15 Burpees 20 Push Press (each arm) (53/35) 15 Burpees 20 KB Swing (53/35) 15 Burpees 20 Turf Farmers Carry (70/44) 15 Burpees 20 Slamball 15 Burpees Finish...
We used to feel great. We were young - ran forever - strong, felt invincible. Then we did the right thing, got a career and raised our family. At first we let our size 34 jeans become 36 - then 38. Next week, I'll start and...
PSKC CrossFit - Liftmore (Olympic Lifting)MAX DAY!!Weightlifting1: Snatch (Find a new 1RM)More Weightlifting2: Back Squat (Find a new 1RM)Make it happen! Work up via sets of 3, then 2, then go for it.3: Front Squat (Find a new 1RM)Make it happen! Work up...
PSKC CrossFit - CrossFitWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (1 Rep Max)MetconMetcon (AMRAP - Rounds and Reps)12 minute Amrap 5 push presses (135/95) 10 wall balls (20/14) 15 cal row/ski Mod 2: 5 push presses (95/65) 10 wall balls (14/10) 15 cal row/ski Mod 1: 5 push presses (75/45) 10 air squats 15 cal row/ski...
Our good friends at CrossFit Chillicothe are putting on a 6 week online competition where your score represents PSKC! We will be participating as a gym and would love for you to join our team! This will be a great opportunity to prep for the 2016...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 rounds of 30/15 circuit: :90 sec rest between rounds 1) Overhead Swings (53/35) 2) Slamball 3) Box Jump 4) Burpees 5) Battling Ropes **Score is total number of reps for entire round**...
PSKC CrossFit - CrossFitWeightliftingThruster (Find Your Training Max)MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsMod 2: Thrusters (95/65) Jumping Pull-ups Mod 1: Thrusters (65/45) Ring Rows...
PSKC CrossFit - CrossFitMetconMetcon (Time)WOD should be completed like the 12 days of Christmas song beginning at 1. For Example: 1 2,1 3,2,1 4,3,2,1 etc. all the way to 12. Partner Up: I go-you go. Each person must complete all the reps. RX: 1. Wall a-Walking 2. Sleigh Bell Thrusters (1 each side) (53/35) 3. Jingle...