PSKC | Blog

21 Sep UNLOADED 9-12-15

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PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)18 Min EMOM 1st - 7 x Burpees 2nd - 8 x Box Jumps/Step Ups 3rd - 12 x Overhead Swings (53/35)...

21 Sep 9/21/2015

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PSKC CrossFit - CrossFitWeightlifting5X5 Back Squat @ 60%AccessoryBulgarian Split Squat 3X10 ea leg https://www.youtube.com/watch?v=eONNNOAvfSsMetconMetcon (Time)-100 DUs -50 cal row/ski/bike -25 double kb step-ups (44#/26#) (24"/20")...

18 Sep UNLOADED 9-18-15

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up!! **Split Reps as necessary** **1 partner working at a time** Cash In – 400 m Run 7 RFT 8 - KB Clean & Press (53/35) **(Both arms = 1 rep)** 10 - Burpees 12 - KB Swings (53/35) Cash out - 400 m Run...

18 Sep FYF

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PSKC CrossFit - CrossFitMetconA: Metcon (Time)Teams of 3 - Buy in 800m run/carry *equipment issued is 45 and 25 plate 150 wall ball (one working at a time) *75 burpees must be accumulated during wall ball portion 1500m row 75 slamball must be accumulated during row portion Cash out -800m run/carry with...

17 Sep The Marines Are Coming!

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We are excited to start back up a long standing tradition at PSKC, this Saturday the Marines are coming! This Saturday after the Pain Clinic at 10am we’ll be hosting approximately 40 young men and women who will be joining the United States Marine Corps in...

17 Sep 9/17/15

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PSKC CrossFit - CrossFitA: weighted pullups (3 x 5)A: Weighted Pullups 3 x 5 B: Banded Pushups 3 x 10 *At the end perform 1 x max unbroken set of strict pullups and pushups **Scaled - perform banded pullups and assisted pushupsB: Band Resisted Push Up (3 x...

16 Sep UNLOADED 9-16-15

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PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Tabata (20w/10r) x 8 1- Battling Ropes (Don't count reps) 2- Weighted Lunges (53/35) 3- Jump Rope 4- KB Single Arm Thruster (53/35) (Switch arms each round)...

16 Sep Push Press Training Max

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PSKC CrossFit - CrossFitWeightliftingPush Press (establish training max)MetconMetcon (Time)400m run 21 x Push Press (135/95) 400m run 15 x Push Press 400m run 9 x Push Press...

15 Sep Levee Test

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PSKC CrossFit - CrossFitIntroducing the levee test. Sometimes you gotta find out what you're made of. Will you show up and find out? Or will you find a reason to stay home. It's not about the time, it's about having the strength to endure. What...

14 Sep UNLOADED 9-14-15

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 – Ring Rows 10 – Push Ups 15 – Goblet Squat (53/35) 200 M Run...

Blog

21 Sep UNLOADED 9-12-15

21 Sep 9/21/2015

18 Sep UNLOADED 9-18-15

18 Sep FYF

17 Sep The Marines Are Coming!

17 Sep 9/17/15

16 Sep UNLOADED 9-16-15

16 Sep Push Press Training Max

15 Sep Levee Test

14 Sep UNLOADED 9-14-15

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