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03 Oct SQUAT SQUAT SQUAT !!

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PSKC CrossFit - CrossFitWeightliftingBack Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP of 200m Run 10 OH lunges each leg (95/65 75/55 or no weight) 10 Slamballs...

03 Oct Toasty Tabata!

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PSKC CrossFit - UNLOADEDSKILLToes-To-BarMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Overhead Swings (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Toes 2 Bar or Situps 4) Air or Goblet Squats 5) Box Jumps ** Score is total amount of reps combined...

30 Sep UNLOADED 9-30-16

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)With Partner Running clock… [0:00 – 10:00] AMRAP 200m Partner Plate Run (45/25) 10 toes to bar/Sit Ups 10 KB Push Press (53/35) [10:00 – 20:00] AMRAP 200m Partner Plate Run (45/25) 12 American KB swings (53/35) [20:00 – 30:00] AMRAP 200m Partner Plate Run (45/25) 10 KB Thruster (53/35) 5...

30 Sep THE GIRLS

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PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER UP: ANGIE-KAREN-GRACE COMPLETE 3 of the FAMOUS GIRL WORKOUTS. Partners can split the reps however they choose as long as the reps are completed. ANGIE: 100 pullups (jumping) 100 pushups (incline) 100 sit ups 100 air squats Right into: Karen: 150 Wallballs (20/14) (14/10) Right into: Grace: 30 Clean and Jerks (135/95)...

29 Sep Active Shooter Response Course – 15OCT

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The realities of unexpected violence are growing everyday. These types of attacks aren’t new, but the frequency of them are surely increasing. If the worst case scenario happens, are you prepared? If a person starts shooting at the hospital, at school, or at your work place do...

29 Sep SWOOOLLLEEEEEEE DAYYYY

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PSKC CrossFit - CrossFitWeightliftingBench Press-work up to a heavy double https://www.youtube.com/watch?v=sss-zYhHpq0MetconMetcon (AMRAP - Reps)5 Rounds of Max Reps in 1 Minute: 1 Minute: Max Cal Ski 1 Minute: Double Unders (singles) 1 Minute: T2B (K2E) (T2R) 1 minute: Rest...

28 Sep UNLOADED 9-28-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)6 Rounds 15 KB Swing (53/35) 10 Push Ups 200m SPRINT 1 Min Rest...

28 Sep Oh My Quad Becky..

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PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)-climbing setsAccessoryWeighted Step-ups (3x8 -each leg)**DOUBLE KB Front RackMetconMetcon (Time)-5 rounds for time- 5 Front Squat (155/105) (135/95) (95/65) 7 S2O (155/105) (135/95) (95/65) 9 Bar Over Burpees (burpees)...

27 Sep 9-27-16

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PSKC CrossFit - CrossFitSKILLKB Snatch-work up to a max for each armMetconMetcon (No Measure)TABATA 20w/10r x 8 (stay on same station for all 8 rounds then switch. 90 sec rest between stations.) 1. Russian Swings (53/35) (44/26) (35/18) 2. Alternating Jumping Lunges 3. Alternating KB Snatches (53/35) (44/26)...

26 Sep UNLOADED 9-26-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)5 Rounds :40w/:20r Circuit KB Deadlift (70/53) Box Jumps (24/20) Turf Suicides Flutter Kicks...

Blog

03 Oct SQUAT SQUAT SQUAT !!

03 Oct Toasty Tabata!

30 Sep UNLOADED 9-30-16

30 Sep THE GIRLS

29 Sep Active Shooter Response Course – 15OCT

29 Sep SWOOOLLLEEEEEEE DAYYYY

28 Sep UNLOADED 9-28-16

28 Sep Oh My Quad Becky..

27 Sep 9-27-16

26 Sep UNLOADED 9-26-16

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