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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit :40w//:20r - 6 rounds Rest is the twenty seconds. 1. Ski-Erg 2. Wall Ball Front Squats (20/14) 3. Ball Facing Burpees 4. American Swings (53/35)...

PSKC CrossFit - CrossFitSKILLMetcon (No Measure)Double Unders + Muscle Ups / Chest 2 Bar / Pullups **3 Sets of Max Double Unders alternating with 3 Unbroken Sets of either 2 Muscle Ups / 3 Chest 2 Bar / 3 Pullups https://www.youtube.com/watch?v=h7XjUbUpeHE http://gymnasticswod.com/content/bar-muscle-progression-pt1MetconCrossFit Games Open 13.3 (AMRAP - Rounds and...

PSKC CrossFit - UNLOADEDMetconTeam Time 2018 (Time)Teams of 3 100 Cals on Rower 100 Burpees over the rower 100 KB Thrusters (53/35) 100 Burpees Over The Rower 100 Cals on Ski 1 Person working at a time, 2 people resting...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup: 3 RNFT 15 Singles 10 Empty Barbell S2O 5 Air SquatsWeightliftingS2O EMOM (10 X 3)10 Minute EMOM 3 S2O Every Minute @ Progressive WeightMetconMetcon (Time)5 Rounds: Every 4 Minutes Complete: 30 Air Squats 20/15 Cal Row 7 S2O (95/65) (75/55) (65/45) **Score is your slowest round....

HAPPY NEW YEAR! We’re coming out swinging in 18! We’ve been working behind the scenes to roll out some exciting new programs, seminars, and features for you guys. This is a lot of info so please feel free to reach out to a coach with any...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln As a gym, and as a family, you should know, that our resolution is for each and everyone of...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Teams of 2! 25 Min AMRAP P1: 300m Row Sprint 15 x Wall Balls (20/14) 10 x Burpee to Plate P2: Hold Dbl KB DL (70/53) while partner Rows. Rest during wb & Burpee. When P1 completes full round, p2 begins. Each partner counts as...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 2, split the reps however you choose 3 RFT: - 100 Wall Balls (20/14) {light wall ball or goblet squat} - 75 OH Kb swing (53/35) {Russian swing} - 50 Abmat Sit ups - 25 Burpee Box Jumps {burpee step up}...

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