WOD

  We'd love to have you come down for a FREE workout this Saturday at 9am at PSKC. This is workout is designed to be fun and for all levels. All you need to do is fill out the form below and show up at 8:45am! Can't...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 at 80% (last set all out))AccessoryBarbell Row (3x10)MetconMetcon (Time)4 Rounds FOR TIME: -15 OH SWINGS (53/35) (44/26) (35/18) -15 T2B -15 Push Press (95/65) (75/55) (65/45)...

PSKC CrossFit - UNLOADEDSKILLDouble Kettlebell CleanMetconMetcon (Time)“Whittman”, Kettlebell Style! 7 Rounds for Time: 15 One Arm KB Swings (Split between 2 arms) 15 KB Cleans (Split between 2 arms) 15 Box Jumps...

PSKC CrossFit - CrossFitGymnasticsRotate between HSPU and Ring DipsHandstand Push-ups (8-6-4-2)Work on Strict HSPU/KIPPING/Pushups/Incline pushupsRing Dips (2-4-6-8 )Work on Ring Dips/Banded Ring Dips/Bench DipsMetconMetcon (Time)40 Wallballs (20/14) (14/10) (Air Squats) 30 Burpees 20 HSPU (Pushups) (Incline Pushups) 30 Burpees 40 Wallballs...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Partner Up! 300 Lunges for Time **EMOM Both partners complete 3 BurpeesMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSingles sub 2:1...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3 at 80% (last set all out))AccessoryDouble KB Front Rack Lunge (3x8 (each leg))MetconMetcon (AMRAP - Rounds and Reps)9 MINUTE AMRAP of the following: -12 Deadlifts (115/75) (95/65) (75/55) -9 Front Squats (115/75) (95/65) (75/55) -6 Box Jumps (low box) (stepups)...

PSKC CrossFit - UNLOADEDSKILLPull-ups (1-2-3-4-3-2-1)Review Pull-up technique; Review hollow & arch along with the kip. https://www.youtube.com/watch?v=FHoKDa8dKI4&feature=youtu.be Then attempt to complete the following sets: 1-2-3-4-3-2-1 **Use bands if needed.MetconMetcon (Time)“Fran”, Kettlebell Style! 21-15-9 Double Kettlebell Thrusters (53/35) (44/26) (35/18) Pull-ups...

PSKC CrossFit - CrossFitCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Complete 3 rounds of: 6 pull-ups 6 KB Front Squats (35/18) Complete 3 rounds of: 7 pull-ups 5 KB Front Squats (44/26) Complete 3 rounds of : 8 pull-ups 4 KB Front Squats (53/35) Complete 3 rounds of: 9 pull-ups 3 KB Front Squats (62/44) Complete 3 rounds of: 10 pull-ups 2...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...

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