WOD

PSKC CrossFit - CrossFitWeightliftingBack Squat (5x3 @ 80% (last set all out)AccessoryDimel Deadlift (3x10 (climbing sets)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Reps)3 MINUTE...

Starting on May 1st, Coach Matt Keeney is proudly bringing fitness to the people of Lucasville and Northwest! Matt took his idea of a "fitness food truck" from a dream to a reality. He bought a truck and a trailer and loaded it up with full...

PSKC CrossFit - CrossFitMetconMetcon (Time)Filthy Fifty, Partner Style You go, I go, each partner must complete 50 reps total of each exercise. 100 Box Jumps (24/20) 100 Pull-ups (Ring Rows) 100 American Kettlebell Swings (53/35) (44/26) (35/18) 100 Walking Lunges 100 Toes 2 Bar (Knees 2 Elbow) ( Toes 2 Rig) 100...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up! Run together, split the reps. 400m Run 100 Burpees 400m Run 100 Wallball (20/14) (14/10) 400m Run 100 Burpees 400m Run...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (4 x 4 @ 70%)MetconDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To...

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