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PSKC CrossFit - CrossFitRowing and Double Under Clinic tonight at 630pm!MetconMetcon (Time)Partner Up! You go/I go, break up reps as necessary. For time: Row 1000m 50 Pull-ups 40 Overhead KB swings (70/53) 30 Overhead squats (115/85) 20 Burpees Run 400m (run as a team) 20 Burpees 30 Overhead squats 40 Overhead KB swings 50 Pull-ups Row 1000m...

PSKC CrossFit - CrossFitGymnasticsPull-ups (5 x 5 )Ring Dips (5 x 5)MetconMetcon (Time)3 rounds for time: 7 target burpees 7 front squats (155/105) 7 slamball...

PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 @ 70%)last set is all out. Record that number into wodifyAccessoryBent Over Row (3 x 8 )MetconMetcon (Time)25-20-15-10 -Double Unders -Hang Cleans (135/95)...

PSKC CrossFit - CrossFitWeightliftingComplex of Power Snatch + Hang Squat Snatch (15 minutes to achieve 1RM for the day)Perform a power snatch and then a hang squat snatch without setting the bar down.MetconMetcon (AMRAP - Reps)Circuit of Suck 40w/20r x 4 *1 minute rest in between rounds -alternating...

PSKC CrossFit - CrossFitThe CrossFit Open Registration is live! Go get signed up and participate in the madness. http://www.pskcstrong.com/the-2015-open-is-live/WeightliftingBack Squat (4 x 4 @ 70%)AccessoryDeadlift (3 x 5 (increase weight each set))MetconCrossFit Games Open 14.3 (AMRAP - Reps)8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24"...

Click this link to register for this year's open! Should you do it? YES! Regardless of your ability and experience the Open is for you. https://www.youtube.com/watch?v=MVW8Pz-rgmw#t=39 (If you pause the video at the 39 second mark you might recognize someone)  Plus this year we're going to make it even...

PSKC CrossFit - CrossFitEvening class starts at 430pm due to the 530pm Nutrition Seminar.MetconSissy Test (Time)25-1 KB Swings (53/35) 1-25 Burpees Perform 25 swings - burpee 24 swings - 2 burpees etc until 1 swing - 25 burpeesIf you've done the sissy test twice you never have to do it...

PSKC CrossFit - CrossFitNutrition Seminar - 530pm tomorrow! Snatch Clinic - 10am Saturday!WeightliftingSquat Clean Thruster (1RM)MetconMetcon (AMRAP - Rounds)>> 30/30/30 x 4 >> Push press/ oh hold >> Goblet squat/ wall sit (70/53) >> Swings/ dead hang >> Plate pushes / plank...

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