PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Stations- 1 Min Max Reps 4 Rounds 1-Russian KB Swings (53/35) 2-Jump Rope/DU's 3-Box Jumps/Step Ups 4-KB Push Press (53/35) (switch arms half way) 5-Burpees 6-Rest ***Score is sum of ALL reps at all 5 stations-per round***...
PSKC CrossFit - CrossFitFront Squat (5 x 5 @60%)https://youtu.be/52Q--5toj6oAccessory3 x 12 Double Hanging KB Lunges (6 each leg)Metcon (Time)21-15-9 Front Squats (95/65) Toes 2 BarMOD 2 75/45 K2E MOD 1 45/35 Sit-up or Toes 2 Rig...
"I wish I had known about this when I was in high school" Unfortunately that's a phrase we hear all too often with the athletes we train who are preparing for the collegiate level, especially with our female athletes. In high school, the focus on athletic...
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...