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PSKC CrossFit - CrossFitCompare Snatch Complex weight to 5.12.15WeightliftingPower Snatch + Hi Hang Snatch (Work up to heavy single of the complex.)MetconMetcon (Time)3 Rounds for time: 12 Deadlifts (225/155) 12 Burpees Over Bar Compare time to 2.2.15...

We will be hosting our monthly FREE workout this Saturday, September 12th at 9am. If you've never had the chance to workout at PSKC this is a great opportunity to come down, meet everyone and get a great workout for free. The following Monday (14th) at...

PSKC CrossFit - CrossFitBECKY – a WOD for Mental Health Awareness http://fitnesshq.com/becky-a-wod-for-mental-health-awareness/MetconMetcon (Time)Teams of 2 complete the following for time, reps are total per team: "Becky" Run 800m 30 squat snatches (95/65) Run 400m 30 Hang Cleans (95/65) Run 200m 30 Back Squats (95/65) Run 400m 30 Push-Ups Run 800m 30 Pull-Ups...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Split Jerk with 2 Second Pause (5 x 2 Climbing)Dip the knees out and maintain a vertical torso. Pause at the "bottom" of the dip for two (2) seconds before exploding all effort into the bar and performing...

PSKC CrossFit - CrossFitGymnasticsPistols (5 x 3 Each Leg)Ring Dips (5 x 3)MetconMetcon (AMRAP - Reps)30w/30h/30r x 4 Flutter Kicks / Hold Wall Balls / Wall Sits Mountain Climbers / Plank KB Swings / Dead Hangs *Stay at same station for 4 rounds*...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3: Go to Levee: 20 min AMRAP P1: Levee sprint P2: 7 x Burpee P3: 10 x Swings Done relay style, Partner 1 sprints then tags 2, 2 does burpees then tags 3 who does swings. After 3 is done...

PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM 1st Min - 10 Wall Ball 2nd Min - 12 KB Swings (53/25) 3rd Min - 12 Weighted Lunges (6 each leg) (53/35) Continue this cycle for 21 min. Rest for remainder of minute, after...

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