WOD

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...

PSKC CrossFit - UNLOADEDSKILLToes-To-Bar (practice hollow/arch positions)MetconMetcon (AMRAP - Rounds)"Christina" 20 MIN AMRAP 9 Pull Ups (Ring Rows) 9 DBL KB Cleans (53/35); (44/26); (26/18) 9 KB Swings (53/35); (44/26); (26/18) 9 Toes To Bar (Sit ups) 9 DBL KB Push Press (53/35); (44/26); (26/18) 9 Burpees...

PSKC CrossFit - CrossFitFront Squat (Work up to a 3 rep max)Metcon (AMRAP - Reps)8min AMRAP 3x Front Squats (115/75) (95/65) (65/45) 9x Box Jumps 6x Front Squats 9x Box Jumps 12x Front Squats 9x Box Jumps 15x Front Squats 9x Box Jumps -Continue to up by 3 on Front Squats unitl 8mins is...

PSKC CrossFit - UNLOADEDSKILLDouble KB Push Press (10-1 )Decrease by 1 rep each round. Increase weight as reps decrease Alternate between each set with butterfly sit-upsSit-ups (20-2)Decrease by 2 reps each roundMetconMetcon (AMRAP - Rounds)EMOM 1: 6 MIN 10 Goblet Squats (53/35); (44/26) 5 Burpees EMOM 2: 6 MIN 10 Cals...

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