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PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (5 Rounds for reps)10 minute EMOM: 1) 7 x Power Cleans (135/95) + 7 x T2B 2) 7 x Jerks (135/95) + 7 x T2BMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 30 double unders 20 situps 10 x KB...

PSKC CrossFit - CrossFitWeightliftingDeadlift (1RM)MetconMetcon (Time)21-15-9: - Front Squat (135/95) - Target Burpees -- Cash Out -- 50 Wall Ball (20/14)...

PSKC CrossFit - CrossFitNew cycle begins this week! Be sure to get your training max for the deadlift on Monday and max number of strict pullups on Wednesday! Don't forget the Open starts on Friday!!!!WeightliftingDeadlift (Establish training max for the cycle)MetconMetcon (Time)21-15-9 Front Squats - 135/95 Target...

PSKC CrossFit - CrossFitGymnastics Seminar Tonight at 6:30pm! We will be covering all the gymnastics skills and movements to better prepare for next week's Open!MetconMetcon (Time)Compare score to 11.14.14 Partner up, you go, I go style, Split reps as desired: 1,000m Row/Ski - then - 10 RFT - 12 Front Squats...

We are locked and loaded with all kinds of specialty training in store for the weekend. We now it's been a long and cold week, so come down and bust up the cabin fever with us this weekend. Here's what's on tap: Friday: In addition to the...

PSKC CrossFit - CrossFitMetconMetcon (Time)Throwback Thursday from last year Teams of 4, 2 working at a time: 30 KB snatches each arm (53/35) 400m run with KB 30 deadlifts (185/135) 400m run with KB 30 KB clean and press (53/35) 400m run with KB 30 backsquats (185/135)...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (5 x 2)Don't go for weight, go for speed and technique.MetconMetcon (AMRAP - Reps):40w/:20r x 3 Circuit through stations 1 Skierg 2 Russian Swings (70/53) 3 Toes to Bar 4 Slamball 5 Burpees *1:30 rest in between rounds *^Score is the total amount of reps performed. Tally reps...

PSKC CrossFit - CrossFitGymnasticsHandstand WalkWe will be working handstand development.MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP: Partner Up - split reps as necessary 20 wall ball 10 burpee pull-up...

PSKC CrossFit - CrossFitDELOAD WEEK! We've got a lot of bodyweight and team building workouts on tap this week. Take this week as as opportunity to have fun, work on some skills, and hit mobility. Next week starts the CrossFit Open!EMOM - Every Minute on the...

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