WOD

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)**PARTNER UP and SPLIT REPS AS NEEDED** 12 MIN AMRAP 20 KB Snatch (53/35); (35/26) 20 Pull Ups (Jumping Pull Ups) 20 Wall Balls (20/14) **REST FOR 3 MIN** 12 MIN AMRAP 25 T2B (K2E) 50 Double Unders (100 Singles) 15 American KB Swings (53/35); (35/26)...

PSKC CrossFit - CrossFitWeightlifting1: Double KB Thruster (Work up to a heavy set of 3 reps)Metcon2: Metcon (Time)Partner Up and complete 10-9-8-..1 of the following (each partner completes reps before moving on) - Double KB Thruster (53/35) {35/26} [26/18] - Slam Balls - Clapping Push...

PSKC CrossFit - CrossFitWeightlifting1: Push Press (1RM)Establish your training maxMetcon2: Metcon (Time)3 Rounds for time of: - 500m Row/Ski (or 400m run) - 12 Push Jerks (155/105) {135/95} [95/65] - 15 Toes to Bar [{sit ups}]...

One Day Closer to Death These 5 words made 2016 one of the most successful years of my life. Every morning I wake up and I reflect on the fact that I woke up one day closer to death. That day could be today, 8 years,...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME 400 M RUN 15 DBL KB Clean and Press (53/35) 15 Burpees 200 M RUN 12 DBL KB Clean and Press (53/35) 12 Burpees 100 M RUN 9 DBL KB Clean and Press (53/35) 9 Burpees...

PSKC CrossFit - CrossFitWeightlifting1: Metcon (Weight)Alternating 12 minute EMOM (6 sets of each of the following) A) 3 x Overhead Squats (pick a challenging weight and stay there) B) 8 x Box Jumps (go one step higher than you normally do in a workout if...

  We’re here to get after it in 2017. In addition to our core programs (CrossFit, Unloaded, and PSKC Kids) we’ve got some extra goodies for you guys in the New Year! Bring a Friend and FREE Nutrition Seminar - Saturday January 7th Bring a buddy and come...

PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1RM)Establish your training maxMetcon2: Metcon (Time)10 Rounds for time of: - 10 Air Squats - 10 Pull Ups (jumping if needed) - 10 Lunges (5 each side)...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Monday :40w/:20r x 8 1-Goblet Squat (53/35) 2-Plank 3- Alt Lunges (53/35) 4- Ring dips/Bench Dips Use 20 sec rest to move to the next station. 2 min rest at halftime (after round 4)...

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