26 Nov Bibles & Burpees
PSKC CrossFit - CrossFitMetcon (Time)Partner Up 10 RFT (EACH) 250m Row 10x Burpees -rower must always be occupied-...
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24 Nov Black Friday!!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 400m Run 200 x Goblet Thruster 150 x Cal Row 100 x Burpees 50 x American Swing 400m Run...
24 Nov BLACK FRIDAY
PSKC CrossFit - CrossFitMetconMetcon (Time)4 RFT Partner Style - Split reps 400 M Run (Together) 50 Goblet Squat (53/35) (44/26) (26/18) 50 KB Swing (Same weight) 50 Burpees...
23 Nov GIVE THANKS
PSKC CrossFit - CrossFitMetconMetcon (1 Rounds for calories)Team of 3 1st Course 10 min EST Max Cal RowMetcon (AMRAP - Reps)2nd Course 10 min Max Wall Ball w/ 100 M Run **P1 & 2 work on wall balls while P3 runs 100M**Metcon (Weight)3rd Course 10 min EST Max Front Squat...
22 Nov Pre Turkey Day!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT 10 x Burpee Pull Ups (Strict, Kipping, Jumping) 75 x Lunges...
22 Nov Harvest Your Strength
PSKC CrossFit - CrossFitWeightliftingWeightliftingBench Press (5x3 @80% (Last set all out.) )AccessoryRing Dips (3x10)Modify using bands or go down to a bench for triceps dipMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 5 Push Ups 10 Push Press (95/65) (75/55) (55/35) 15 Air Squats...
21 Nov Pre Pre Thanksgiving
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time 3 Rounds of Cindy 3 Rounds 10 Burpees + 10 Sit Ups 2 Rounds of Cindy 2 Rounds 10 Burpees + 10 Sit Ups 1 Round of Cindy 10 Burpees 10 Sit Ups **Cindy: 5 x Pull Ups / Ring Row 10 x Push Ups 15 x Air Squats...
21 Nov Jive Turkey
PSKC CrossFit - CrossFitWeightliftingMetcon (Weight)Work Up to Heavy Complex 1 Hang Clean 1 Power Clean 1 JerkMetconMetcon (Time)5 RFT 5 Hang Clean (225/155) (185/125) (135/95) 10 T2B (K2E) (Toes to Rig)...
20 Nov Monday Core
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata Core Day :20w/:10r x 8 1- V Ups/Weighted Sit Ups 2- Mtn Climbers 3- Man Maker Push Ups 4-Burpees 5- Shoulder Taps...
20 Nov Plymouth Rock
PSKC CrossFit - CrossFitWeightliftingBack Squat (5x3 @80% - Last set all out!)AccessoryWeighted Lateral Step Ups (3x10 Each leg)Weight can be Back Rack, Front Rack, or DBL KB Front Rack HoldMetconMetcon (Time)For Time 3-9-15-21-15-9-3 Deadlifts (225/155) (185/125) (135/95) Box Jumps (24/20)...
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