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15 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - CrossFitWeightliftingThruster (4 x 4 @ 70%)AccessoryWeighted Step-ups (3 x 8 each leg)MetconMetcon (Time)Sprint 200M..then 21-15-9 Front Squat (135/95) Bar over Burpee Rest 1 Minute 400 M Run...

12 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - CrossFitGYM IS CLOSED TODAY FOR GAUNTLET PREPARATION. Please make plans to stop by and participate in all the festivities on Saturday. It's our biggest event of the year. Please come down and support....

11 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - CrossFitGymnasticsGymnastics Pullup - Chest 2 Bar Pullup - Bar Muscle Up 20 min to work on skill developmentMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps),...

10 Jun

Posted at 14:03h in CrossFit by
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It's finally here! Months of preparation, planning, and coordination come together this Saturday. 25 x 4 person teams, dozens of judges/volunteers, several vendors/sponsors, and a couple hundred spectators will be coming to Portsmouth for an awesome day. To make things go smooth, this post will...

10 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - CrossFitWeightliftingHang Power Clean (5X5 @ 60% - last set all out)AccessoryBent Over Barbell Rows 3X10Bent Over Row (3X10)MetconMetcon (Time)Run 400 21 kb snatch (53/35 ea arm) Run 400 15 kb snatch Run 400 9 kb snatch...

09 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - Liftmore (Olympic Lifting)Jerk Balance (5 x 2 Climbing in Weight)https://www.youtube.com/watch?v=XLGOJ9FZW3USet your back foot in the finished split jerk position while keeping your lead foot under your hips. Dip and drive like normal and reach out with the front foot while pushing...

09 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - CrossFitGymnasticsDouble-Unders (10-20-30-40-30-20-10)Use this time to work on developing your double unders if you do not have them. If you do have double unders, the sets will be performed unbroken. If you fail start back to 0 on the set you're on.MetconYou will...

08 Jun

Posted at 16:15h in CrossFit by
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  TODAY I BURN THE SHIPS: 5 years ago the seeds of PSKC were planted. For 5 years I've worked full time for the federal government and operated PSKC as best I could. Essentially splitting my time as best I could. Then I made a decision...

08 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - CrossFitThruster (5X5 @ 60%)AccessoryOverhead Barbell Lunges 3X8Overhead Barbell Lunges (3X8)Metcon (AMRAP - Rounds and Reps)8 Min AMRAP 3-6-9-12...

05 Jun

Posted at 00:00h in CrossFit by
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PSKC CrossFit - Liftmore (Olympic Lifting)Jerk Balance (5 x 2 Climbing in Weight)https://www.youtube.com/watch?v=XLGOJ9FZW3USet your back foot in the finished split jerk position while keeping your lead foot under your hips. Dip and drive like normal and reach out with the front foot while pushing...

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