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23 Oct UNLOADED 10-23-15

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)FRIDAY!!! -Part 1 - 10 Min EMOM ODD- 30 Single Unders EVEN- 12 Single KB Push Press (53/35) (Switch Arms half way) -Part 2- Death by Goblet Squat (53/35)...

23 Oct FYF Partner Style Glen

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PSKC CrossFit - CrossFitMetconGlen Partner Style (Time)Split Reps as needed, Run together: 50 Clean and Jerks (135/95) 1 Mile Run 15 Rope Climbs 1 Mile Run 150 Burpees Mod 2 // 50 Clean and Jerks (95/65) 1 Mile Run 15 Rope Climbs (From the floor) 1 Mile Run 150 Burpees Mod 1 // 30 Double KB Clean and...

22 Oct Liftmore 10.22.15

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PSKC CrossFit - Liftmore (Olympic Lifting)CLEANS!!Warm-up1: 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...

22 Oct 10.22.15

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PSKC CrossFit - CrossFitChest-To-Bar Pull-ups (Max Set x 3)Pull-ups (Max Set x 3)MetconMetcon (AMRAP - Reps)30w/30h/30r x 4 : Pullups / Deadhang Air squat / Wall Sit Plate Push / Plank Slamball (30/20) / Overhead Hold Mod 2 // Jumping Pullups / Deadhang Air squat / Wall Sit Plate Push / Plank Slamball (20/10)...

21 Oct UNLOADED 10-21-15

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Cash In 20 cal Row/Ski/Airdyne 21-15-9 Slamball Box Jump ***5 Burpee EMOM***...

21 Oct Push It!

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PSKC CrossFit - CrossFitWeightliftingPush Press (1 x 1)Get ready to Push (Press) it to the MAX! We're excited to see your hard work pay off today!MetconDon't Drop the Bells (Time)100 DBL KB Clean & Press (44/26) Mod 2 // 100 DBL KB Clean & Press (35/18) Mod 1...

20 Oct Liftmore 10.20.15

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: BTN Jerk + 1 Heaving Sn. Balance + 1 OHS (4 x 1)All with a closer grip than your snatch grip.Work up to a heavy set of the complex!2: Snatch from the Blocks (7 x 2, climbing)Set the blocks...

20 Oct Wall Ball Vortex

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PSKC CrossFit - CrossFitWeightliftingKettlebell Man Makers (5-4-3-2-1 )https://www.youtube.com/watch?v=yMkVSpOKbyMBe sure to watch the video as a refresher or for our newer members, to learn the movements of the KB Man Maker.MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x...

19 Oct UNLOADED 10-19-15

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PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)18 Min EMOM 1st - 10 x Push Up 2nd - 12 x Single KB Thruster (53/35) (6 each arm) 3rd - 14 x Alt Single Arm KB Swing (53/35)...

19 Oct 10.19.15

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PSKC CrossFit - CrossFitWeightliftingBaby Got Back (squat) You've put in the work, now its time to put it to the test, for today, WE MAX!Back Squat (1 x 1)MetconMetcon (AMRAP - Rounds and Reps)7 Minute AMRAP 10 Deadlift (185/135) 15 Box Jump (24/20) Mod 2 // 10 Deadlift (135/95) 15 Box...

Blog

23 Oct UNLOADED 10-23-15

23 Oct FYF Partner Style Glen

22 Oct Liftmore 10.22.15

22 Oct 10.22.15

21 Oct UNLOADED 10-21-15

21 Oct Push It!

20 Oct Liftmore 10.20.15

20 Oct Wall Ball Vortex

19 Oct UNLOADED 10-19-15

19 Oct 10.19.15

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