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...
PSKC CrossFit - CrossFitMetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here...
PSKC CrossFit - CrossFitWeightliftingSnatch (see notes)10 min to establish a heavy single Then emom x 7 minute 1 7 snatches at 60% Minute 2 6 snatches at 65% Minute 3 5 snatches at 70% Minute 4 4 snatches at 75% Minute 5 3 snatches at 80% Minute 6 2 snatches at 85% Minute...
Are you interested in learning the proper technique in the major lifts such as the squat, clean, bench, and deadlift? Are you wanting to gain an edge over the competition this fall? Do you want to build an injury proof body and an unbeatable mind?...