04 May Free Workout – May 9th!
The sun is shining and the roll up doors are up! Spring is here and we'd love nothing more for you to join us this Saturday at 9am for a FREE workout. Come on down and we'll partner you up with someone for a fun...
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04 May 5/4/15
PSKC CrossFit - CrossFitBring a Friend - This Saturday!WeightliftingFront Squat (5 x 3 @ 80% - last set is all out)AccessorySumo Deadlift (3 x 5)MetconMetcon (AMRAP - Rounds and Reps)10:00 AMRAP 10 x WallBall (20/14) 8 x Hang Clean (135/95) 6 x Burpee Over the Bar...
01 May Liftmore 5.1.15
PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingSotts Press (4 x 4)Unrack the barbell with a snatch grip and descend into the bottom of a squat. While maintaining an upright torso, press the bar overhead while in the bottom position.Vertical Snatch from the Pockets (Work up...
01 May The Legend – Chris Kyle WOD
PSKC CrossFit - CrossFitWe are joining other gyms across the country to honor the Legend, Chris Kyle - the American Sniper. http://www.chriskylememorialbenefit.com/index.php/event-schedule/official-legend-wodMetconThe Legend - Chris Kyle (Time)233 Reps Total Chris's BUD/s Class 233 4 x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) ...
30 Apr 4/30/15
PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4)MetconMetcon (Time)Partner Chipper (reps are total, so divide as necessary) - 60 Wall Balls (20/14) - 50 TTB - 40 Box Jumps (30/24) - 30 Deadlift (135/95) - 20 Thrusters (135/95) - 10 Wall Walks...
29 Apr 4/29/15
PSKC CrossFit - CrossFitWeightliftingPush Press (4 x 4 at 70% - last set is all out)AccessoryClose Grip Bench (3 x 10)MetconMetcon (AMRAP - Reps)Tabata (0:20w/0:10r x 8 at each station) - Shoulder to Overhead (105/75) - Push Ups - V-ups...
28 Apr 4/28/15
PSKC CrossFit - CrossFitWeightliftingComplex of Snatch Balance to OHS (build to a heavy single for the day)Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip. Pop the bar with...
27 Apr 4/27/15
PSKC CrossFit - CrossFitWeightliftingFront Squat (4 x 4 @ 70% - last set is all out)Good Mornings (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)10:00 PARTNER "DT" AMRAP (partner up, tag in and out as needed) - 12 Deadlift (155/105) - 9 Hang Power...
24 Apr Liftmore 4.24.15
PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingStrict Press from split position (4 x 4)Perform 1 split jerk to achieve proper split position, and then perform 4 strict presses from that position. Fight to maintain a good upright position and take it easy on the weight...
24 Apr 4/24/15
PSKC CrossFit - CrossFitMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here...
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