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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up - One person working at a time- -Split Reps as Necessary- 400 m Run Both Partners ---------------- 4 Rounds 30 Pull Ups 50 Wall Balls 60 Burpees 80 DU ( 160 Singles) ---------------- 400 m Run Both PartnersWorkout begins & ends with a 400m run together....

PSKC CrossFit - CrossFitWeightliftingComplex of High Hang Squat Clean + Hang Squat Clean + Full Squat Clean (Establish heavy single for the day)MetconMetcon (Time)1-10 Ladder: Squat Clean (135/95) **200 m run at the beginning of each round...

The Athlete's Exchange is officially open! We renovated the front office and turned it into a little hang out area and store. Our goal is to have a one stop shop for your workout and post workout needs. The store is open for EVERYONE. You don't...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean (4 x 4 @ 70%)Last set all outAccessoryBarbell Roll Out (3 x 10)https://www.youtube.com/watch?v=YC2ZGqgJWcYMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 1) 10 x Pull Ups 2) 10 x Slamball 3) 10 x Deadlift (185/125)...

PSKC CrossFit - Liftmore (Olympic Lifting)MAX SNATCH!!!!!!Non-Heaving Snatch Balance (4 x 2 Climbing)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Work on SPEED! No dip, just move your feet and push your...

PSKC CrossFit - CrossFitGymnasticsA:: Handstand Push-ups (20 minutes to work on Handstand skills)We will work on Handstand Walk, Strict HSPU, Kipping HSPU, Handstand progressions for 20 minutes. See link for progression demo: https://www.youtube.com/watch?v=Vlzb1BBA9t4MetconMetcon (Time)15,12,9,6,3 1) Box Jump 2) Strict HSPU 3) OHS (53/35)...

PSKC CrossFit - CrossFitWeightliftingThruster (4 x 4 @ 70%)AccessoryWeighted Step-ups (3 x 8 each leg)MetconMetcon (Time)Sprint 200M..then 21-15-9 Front Squat (135/95) Bar over Burpee Rest 1 Minute 400 M Run...

PSKC CrossFit - CrossFitGYM IS CLOSED TODAY FOR GAUNTLET PREPARATION. Please make plans to stop by and participate in all the festivities on Saturday. It's our biggest event of the year. Please come down and support....

PSKC CrossFit - CrossFitGymnasticsGymnastics Pullup - Chest 2 Bar Pullup - Bar Muscle Up 20 min to work on skill developmentMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps),...

It's finally here! Months of preparation, planning, and coordination come together this Saturday. 25 x 4 person teams, dozens of judges/volunteers, several vendors/sponsors, and a couple hundred spectators will be coming to Portsmouth for an awesome day. To make things go smooth, this post will...

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