We are a month out! We want to send a big thanks to all the sponsors/vendors who have came on board so far. A portion of the proceeds from the event will go towards funding Team SAR so they can travel across America in order...
PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingSotts Press (4 x 4)Treat as a weighted warmup and increase in weight each set while maintaining a vertical torso. Should only take 5-6 minutes.Snatch (Every 90 seconds, complete the reps below)Plan your weights ahead of time if possible...
PSKC CrossFit - CrossFitMetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run...
The Memorial Day tradition continues this Monday at 9am. Please join us as we honor the fallen with the "Murph" hero workout. 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *wear 20lb vest or body armor Here is an old clip from 2011 that depicts the tradition: https://youtu.be/-d2asiFDDPE We start...
PSKC CrossFit - CrossFitRing DipsPistolsMetcon (Time)Partner Up / You Go-I Go Style 21-15-9 Row for Calories Partner 1 Rows while Partner 2 is in Double KB Rack hold...
PSKC CrossFit - CrossFitWeightliftingPush Press (6 x 1 at 90%)AccessoryA: Handstand Push-ups (3 x Max Effort Reps)B: Tarzan Pullups (3 x Max Effort Reps)MetconMetcon (AMRAP - Rounds)10:00 EMOM "Cindy" 5 x Pullups 10 x Pushups 15 x Air Squats...
PSKC CrossFit - Liftmore (Olympic Lifting)Strict Press from split position (4 x 4)Complete one (1) split jerk to obtain the "bottom" of your split position then complete four (4) strict presses. Climb in weight and treat this as a weighted warmup for the shoulders.2...
PSKC CrossFit - CrossFitWeightliftingPower Snatch + Hi Hang Snatch (work up to a heavy single)MetconA: Metcon (AMRAP - Rounds and Reps)10 minute cap 3-6-9-12 etc...
PSKC CrossFit - CrossFitNew Kids Room starts today! $5/kid or $40 a month unlimited use. Email mo@www.pskccrossfit.com for more info.WeightliftingFront Squat (6 x 1 at 90%)AccessoryDouble KB Front Rack Lunge (3 x 5 each leg)MetconMetcon (Time)4 Rounds 5 x Squat Clean (115/85) 7 x T2B 9 x Box...
PSKC CrossFit - Liftmore (Olympic Lifting)Woohoooooo! 90%!Strict Press from split position (4 x 4)Perform one (1) Split Jerk to achieve proper split position. Then, perform four (4) strict presses.2 Cleans + 1 Jerk from the BlocksSet the blocks up so that the bar sits near...