WOD

PSKC CrossFit - CrossFitGymnastics20 min to work on pull-up progression. Ring rows - kipping pullups - kipping C2B - Bar MUMetconMetcon (Time)4rds for time 12 C2B Pull-ups 12 HSPUMOD1: regular pull-ups, regular push-ups MOD2: jumping C2B, inclined push-ups...

PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy single)MetconMetcon (AMRAP - Reps)Teams of 3 - AMRAP 25min 100 cal row - 50 Thrusters (75/45) 100cal row - 50 Thrusters (95/65) 100 cal row - 50 Thrusters (135/95) 100 cal row - MAX Thrusters (155/105)Score is total Thrusters...

One of favorite times of the year is here - CHRISTMAS WEEK!! We've got Christmas themed workouts, music, and rumors of "Hammer on a Shelf" all week long. The store will be open all week long to grab some last minute gifts including gift certificates! Here is...

PSKC CrossFit - CrossFitMetcon (Time)Partner Up and Get After It -split reps as needed 50x DEADLIFTS (225/155) (185/125)(155/105) 60x Burpees 70x Cleans (135/95) (95/65)(65/45) 80x Pull-ups (jumping) (ring rows) 90x Power Snatches (95/65) (65/45) (45/35) 100x Toes 2 Bar (sit-ups) Each team will have 1 bar and switch out weights between non-barbell movements....

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Reps)PARTNER FRIDAY! (Split Reps as Needed. One person works at a time) 8 MIN: Max Cal Row 8 MIN: Overhead Lunge 8 MIN: Burpee over Rower 8 MIN: Box Jumps 8 MIN: Max Cal Row...

PSKC CrossFit - CrossFitMetcon (6 Rounds for reps)6 rounds • No Rest Between Rounds Partner 1 works :30 Partner 2 works :30 Min 1-KB Swings (53/35) Min 2- Jumping Air Squats Min 3-KB Snatch (53/35) Min 4-Sit-ups Min5- Ski-erg Min 1-5 will equal 1 round Each round will be scored individually in Wodify. Reps...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)6 rounds • No Rest Between Rounds Partner 1 works :30 Partner 2 works :30 Min 1-KB Swings (53/35) Min 2- Jumping Air Squats Min 3-KB Snatch (53/35) Min 4-Sit-ups Min5- Ski-erg Min 1-5 will equal 1 round Each round will be scored individually in Wodify....

PSKC CrossFit - CrossFitStrict Press (5x5)-Go up in weight each set -Between each set, complete 15 push-ups, advanced add weightMetcon (No Measure)15 MIN EMOM Min 1 9x DEADLIFTS • 7x Hang Cleans • 5x S20 (115/75) (95/65) (65/45) Min 2 5x Push Ups 10x Wall Balls (20/14)(14/10) Min 3 12/10 Cals on Rower...

Follow

Get every new post delivered to your Inbox

Join other followers: