PSKC CrossFit - CrossFitGymnasticsAlternate between pullups and double undersA: Pull-ups (Pull Up Program Day 3)B: Double-Unders (find max set of unbroken DU)MetconMetcon (AMRAP - Reps)0:30w/0:30r x 6 of each of the following: - DU/Jump rope - OH KB Swing (53/35) - Slamball...
PSKC CrossFit - CrossFitGymnasticsDo your first set of pullups, then do a handstand hold for time. Keep alternating back and forth until all sets of pullups are completed.A: Pull-ups (Pullup Program Day 2)B: Handstand Hold (max time)Kick Up against wall for max time.MetconMetcon (AMRAP -...
Congrats to Box Jumps and Power Dumps for taking home the 15.1 Spartan Award and jumping out to an early lead on the leaderboard. However, it's a long 5 weeks and anything can happen! Who will grab the 15.2 Spartan Award? Speaking of 15.2, we are...
PSKC CrossFit - CrossFitWeightliftingPush Press + Push Jerk + Split Jerk (Work up to a heavy single)Perform 1 rep of each of the exercises without setting the bar down.MetconMetcon (Time)Metcon: 21-15-9 - Power Clean (115/85) - Wall Ball (20/14) - HR Push Ups...
The sign up front reads "Portsmouth Ohio's Home for CrossFit Awesomeness" on Friday night the inaugural #pskcopen went down and it lived up to the awesomeness as advertised. We have around 80 athletes assigned to 5 teams, all looking to prove their fitness and be apart of a...
This is our favorite weekend of the year! PSKC is intimately involved with the Arnold Midwest Affiliate Gathering in Columbus, Ohio. We will be there supporting and coaching Team SAR and will have 5 teams competing throughout the weekend. Here's everything you need to know. LOCATION: All weekend long the event will...
Get ready for pull ups...
PSKC CrossFit - CrossFitPullup Program begins today. Be sure to check the blog out for full details.WeightliftingA: Deadlift (5 x 5+ @ 60%)Last set is all outB: Pull-ups (Pull Up Program Day 1)MetconMetcon (Time)4 rounds (record total time with rest included) - 6 OH Squats (135/95) -...
PSKC CrossFit - CrossFitMetcon (No Measure)BRING A FRIEND!...
PSKC CrossFit - CrossFitHERE WE GO! Rue vs. TC Friday at 5:30pm!MetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and JerkCrossFit Games Open 15.1...