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...
TEAM SOME ASSEMBLY REQUIRED IS BACK! Last year we assembled an amazing team of adaptive athletes that competed against able bodied CrossFitters to show the world that anything is possible. This year at the Arnold Classic (March 6-8), two teams of adaptive athletes will face off...
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 - CrossFitMetcon (No Measure)PAIN CLINIC!...
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...