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18 Aug Liftmore 8-18-16

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Metcon (No Measure)Do today's class workout! Caveman Circuit!! Have fun....

18 Aug Caveman Training

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PSKC CrossFit - CrossFitMetcon (No Measure)Caveman Circuit: Warmup: Technique Review on Tire Flips and Sled Rows. 30 minutes working through the following: 1. 5 x Tire Flips 2. Heavy Farmers Carry (70/53) down and back length of building 3. Bench Press x 5 4. Sled Rows - Down & Back TurfThis is...

17 Aug Member Spotlight: Former Known as Honey Buns

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We wanted to give a big shout out to John (formerly known as Honey Buns). After several years of training at PSKC he finally got his eating on track and is down 20+ lbs. His secret? He gave up his beloved honey buns, bread, and...

17 Aug UNLOADED 8-17-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time: 800m run 10x target burpees 400m run 20 X target burpees 200m run 30x target burpees...

17 Aug Backsquat for the Belt

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PSKC CrossFit - CrossFitKiss your legs goodbye.WeightliftingBack Squat (Choose a weight for an all out set of max reps. )Warmup for 10-15 minutes on lighter weights, then pick a weight and go for broke. Choose from: 135/95 185/125 225/155 275/185 315/205 *Rules of the game, rest cannot exceed 2 seconds at...

16 Aug Liftmo

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Lift-Off + Clean + Jerk (5 sets @ 75% of max clean and jerk)5 sets of: 3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a heavy complex for the day *Clean Lift-Off is just the first...

16 Aug Short Circuit

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PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (5 x 5)5 Rounds of: 5 x Pull - ups (strict) 10 x Pushups Scale up (weighted) or down as necessaryB: Push-ups (5 x 10)MetconMetcon (AMRAP - Reps)5 round circuit :40w/:20r 1. Slamball 2. Box Jump 3. Situps 4. Burpees *one minute rest in between rounds...

15 Aug UNLOADED 8-15-16

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PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Work/Rest :30 P1 /:30 P2 x 5 min -1 min rest between stations- P1 works 1st :30 seconds, P2 works 2nd :30 seconds. Stay @ station for 5x Switch station during rest. Wall Ball/Air Squats Suicide Sprints Rig/Turf Sledgehammer Battling Ropes Burpees facing/over plate...

15 Aug Sled Dawgs

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PSKC CrossFit - CrossFit"You want to improve your mental toughness? Try this - BE TOUGHER" -Jocko WillinkWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (establish heavy single for the day)This is really a power clean and shoulder to overhead. Whatever gets you the most weight over your head....

13 Aug Bible and Barbells

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PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Partner Up/You • Go • I • Go 7 min AMRAP X 2 1. 10x sit-ups 20x moutain climbers 2. 10x air squats 5x burpees Score is total # of rounds and reps...

Blog

18 Aug Liftmore 8-18-16

18 Aug Caveman Training

17 Aug Member Spotlight: Former Known as Honey Buns

17 Aug UNLOADED 8-17-16

17 Aug Backsquat for the Belt

16 Aug Liftmo

16 Aug Short Circuit

15 Aug UNLOADED 8-15-16

15 Aug Sled Dawgs

13 Aug Bible and Barbells

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