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28 Mar

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PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...

27 Mar

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PSKC CrossFit - UNLOADEDGrab that partner that is the peanut butter to your jelly.View Public WhiteboardMetcon (AMRAP - Reps)You and your Partner have a fun 26 Min AMRAP ahead of you. P1- Max Effort Double KB Cleans or DB Cleans P2- Runs 400m’s -then you will switch P1- Max...

26 Mar

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 1 Must run at all times while 2 work on the AMRAP 7 AMRAP of Max cal row 100m Run Straight into 7 min AMRAP of max Wall balls (20/14) 100 m Run Straight into 7 Min to establish 1RM of Clean...

26 Mar

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PSKC CrossFit - UNLOADEDView Public WhiteboardHansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click hereWe will be modifying GHD sit-Ups with ab mat sit-ups KB’s...

25 Mar

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PSKC CrossFit - UNLOADED“Nothing in the world can take the place of persistence. Talent will not. Genius will not. Education will not. Persistence and determination alone are omnipotent.” – Calvin CoolidgeView Public WhiteboardMetcon (Time)“Double Kelly” You and a partner will complete...

25 Mar

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Calories)On the Minute x 24 (6 RDS) Min 1- 1 x round of Cindy 5x Pull-Ups 10x Push-Ups 15x Air Squats Min 2 - 10x KB Snatches or Hang DB Snatches Min 3 - Max Cals on Ski-Erg Min 4 - Rest -Repeat for 6 Rounds -Rest is...

25 Mar

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up//For time//One must complete entire round 20 Rounds (10 rounds a piece) 1 Thruster (185/125 135/95 95/65) 2 Front Squats (185/125 //135/95 // 95/65) 3 Toes to bar (K2 E ) 4 Deadlifts 5 Burpees over the bar...

23 Mar

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PSKC CrossFit - CrossFitView Public Whiteboard18.: Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 chin-over-bar pull-ups 6 thrusters 65/45 lb 6 chin-over-bar pull-ups 9 thrusters 65/45 lb 9 chin-over-bar pull-ups 12 thrusters 65/45 lb 12 chin-over-bar pull-ups 15 thrusters...

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