Today’s Workout

08 Oct 1RM DAY!!!

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PSKC CrossFit - CrossFitView Public WhiteboardSKILLDeadliftMetconMetcon (Time)For time 100 Walking Lunges 100 DU/200 Singles 100 Wall Balls 100 DU /200 Singles 100 Walking Lunges...

08 Oct Circ-Circ-Circuit

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Strength 5 x 5 Dbl KB DL 3 x 10 Side Lunge (each leg) Circuit :45w/:15r x 5 1- Wall Ball (20/14) 2- 100m Sprint 3- Russian Swing (53/35) 4- V-Up Variation...

08 Oct 101.1

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PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.1 (AMRAP - Rounds and Reps)3 rounds 200m Run 10 squats 5 burpees...

05 Oct It’s Friday?! Oh.. I didn’t even notice! ;)

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)"Sock Hop" Teams of 3 2 RFT (30 min Cap) 100/70 Calorie Ski 100 Box Jump Overs 100 DBL KB Cleans (44/26) 100 Air Squats —————- 1 - Work On Ski 1- Work on Metcon 1- Rest Rotate when needed. Once Ski is complete, 1 person work on metcon, 2 people...

05 Oct Nothing has been this exciting since last FRIDAY!

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)25 MINUTE AMRAP TEAMS OF 3: **While 1 teammate skis 250m , the other two teammates complete the following movements with 1 teammate working at a time. Teammates will rotate through 250m skis throughout the 25 minutes. 150 Thrusters (95/65) (77/55) (65/45) 150...

04 Oct It’s THURSDAY ……………..

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PSKC CrossFit - CrossFitView Public Whiteboard...

03 Oct Get SWOLE YOU MUST

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x1 at 90%)(no all out set)Accessory1 arm KB Row (3 x 8 each arm)(heavy as possible)MetconMetcon (AMRAP - Reps)10 MINUTE AMRAP: SCORE REPS ***2 Wall Walks 10 Hang Power Cleans (115/75) (95/65) (75/55) 10 S2O (same) ***4 Wall Walks 10 Hang Power Cleans 10...

03 Oct I’d rather be drinking wine!

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PSKC CrossFit - UNLOADEDView Public WhiteboardAccessorySeated Double KB Press (15-12-10)https://www.youtube.com/watch?v=vSjthx8vHNsPull-ups (3x Max Effort)MetconMetcon (Time)For Time w/ partner Partner Up 200 DBL KB Floor Press **Every time you break EACH partner does 10 sit ups together...

02 Oct OH KELLY

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PSKC CrossFit - CrossFitView Public WhiteboardMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Box Jumps (Step Ups) Wallballs- (20/14) (14/10) (Airsquats) BEGINNERS: 3 Rounds...

02 Oct Tuesday with Friends

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PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryhollow rocks (4x25)Sit-ups (4x25)MetconMetcon (Time)Helen (3RFT) 400M Run 21 OH Swings 12 Pull Ups...

Today’s Workout

08 Oct 1RM DAY!!!

08 Oct Circ-Circ-Circuit

08 Oct 101.1

05 Oct It’s Friday?! Oh.. I didn’t even notice! ;)

05 Oct Nothing has been this exciting since last FRIDAY!

04 Oct It’s THURSDAY ……………..

03 Oct Get SWOLE YOU MUST

03 Oct I’d rather be drinking wine!

02 Oct OH KELLY

02 Oct Tuesday with Friends

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