Today’s Workout

16 Nov Thanks!

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (Max)MetconMetcon (AMRAP - Reps)Partner up! 25 Min AMRAP Max Cal on Bike/Row *Every switch 5 thruster Buy-In (95/65) Score is Cals...

13 Nov CHAD

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PSKC CrossFit - CrossFitView Public WhiteboardMetconCHAD (Time)1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is...

12 Nov TELLIER

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PSKC CrossFit - CrossFitView Public WhiteboardMetconTellier (Time)For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air SquatsDedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment,...

11 Nov FALKEL

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PSKC CrossFit - CrossFitView Public WhiteboardMetconFalkel (AMRAP - Rounds and Reps)25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30" 1 Rope Climb, 15'In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click...

10 Nov JERRY

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PSKC CrossFit - CrossFitView Public WhiteboardMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereIn memory of Sgt Major Jerry Dwayne Patton, 40, who died...

09 Nov MARSTON

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 1 x Deadlift (405/285) 10 x T2B (K2E) (Situps) 15 Bar Facing BurpeesSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at...

06 Nov “Thats What She Said”

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner up 45min cap 2 rounds for time 20 Dball over shoulder (100/60) 6 BMU 200m Run 40 Front Squats (95/65) 6 BMU 200m Run 60 S2OH (95/65) 6 BMU 200m Run 80 BJO 6 BMU 200m Run...

05 Nov Chad Prep

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)30 Min amrap (:20work :10rest) Step ups (45# 35#)- (Goal Pace: Minimum of 5 step ups in 20 seconds of work or drop the weight)...

04 Nov “I guess I’ve been working so hard, I forgot what its like to be hardly working”

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PSKC CrossFit - CrossFitView Public WhiteboardBench Press (6 X 1 @ 90%)NO ALL OUT SETMetcon (AMRAP - Reps)25 min amrap Teams of 4. Each station has a person, rotate on run. Max reps at each station Plank Ski cals Bench (135/95)(95/65) Run 200mScore = total reps at Bench and...

03 Nov “Im not superstitious, but I am a little stitious.”

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner up Ladder down and back up 40 min Cap 2k Bike/1k Row 90 Double Unders (each) 80 Russian swing (53/35) 70 Lunges 60 Double Unders (each) 50 Burpees 40 KB Snatches 30 Doubles Unders (each) 20 Pull Ups 1k Row/2k bike (Only bike or row once at bottom of ladder)...

Today’s Workout

16 Nov Thanks!

13 Nov CHAD

12 Nov TELLIER

11 Nov FALKEL

10 Nov JERRY

09 Nov MARSTON

06 Nov “Thats What She Said”

05 Nov Chad Prep

04 Nov “I guess I’ve been working so hard, I forgot what its like to be hardly working”

03 Nov “Im not superstitious, but I am a little stitious.”

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