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PSKC CrossFit - CrossFitWeightliftingPower Clean (Work up to a heavy double)MetconCrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3 at 80% last set all out)AccessoryStiff Legged Deadlifts (3 x 8 @ around 65% of 1RM Deadlift)MetconMetcon (Time)10 minute cap: 3 rounds 50 x double unders (100 singles) 30 x situps 10 x Thruster (115/85) *if you reach the time cap, your...

PSKC CrossFit - CrossFitMetcon (No Measure)4 X 6:00 Partner Suffering Stations 2:30 rest in between P1 Squats x 7 P2 Wall Sit P1 Row x 200m P2 Dead Hang P1 Situps x 10 P2 flutter kicks P1 Burpees x 7 P2 Plank...

http://vimeo.com/111650583 Before she knew it, she was 270lbs. She wasn't the person she remembered. Life happened..it seemed like a never ending series of catastrophes, but if there was something she could count on to make herself feel better it was food. Food would always be there to...

PSKC CrossFit - CrossFitKaren and Grace Tag Team Death MatchMetcon (Time)1) "Karen" 150 wall balls 2) "Grace" 30 x clean jerks (135/95) *Teams of 2 must complete Karen and Grace, you go/I go style. Teams can choose rep scheme however they wish as long as EACH PERSON...

PSKC CrossFit - CrossFitIf you're a beast at HSPU, either go from a deficit or work on handstand walks. If you're not there yet, grab a coach and work on a scaled option suitable for you (facing the wall, pike push ups, etc.).GymnasticsStrict Hand...

PSKC CrossFit - CrossFitWeightliftingPush Jerk (5x5 @ 60% 1RM - last set is all out)AccessoryClose Grip Bench (Work up to a 5RM)MetconMetcon (Time)3 rounds - 20 wall ball (20/14) - 20 burpees - 20 push press (65/45) - 20 pullups...

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