WOD

PSKC CrossFit - CrossFitPower Snatch (Work up to a heavy power snatch)https://youtu.be/Y5YFU_iuwJ4 Check out video, breaks down the snatch movements.Metcon (Time)Teams of 2 -split Power Snatch reps as needed -both teammates will do 50x DU's/Singles 21-18-15-12-9-6-3 of Power Snatch (135/95) (115/75) (95/65) Between each round partners will work at the same...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3: One working at a time 8 minutes of max cals on Rower 8 minutes to establish 1RM Front Squat 8 minutes for max burpees over rower 8 minutes to establish max Hang Clean 8 minutes of max cals on Rower *score is...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up For Time (Split reps as needed, 1 working at a time) 50 DB KB Push Press(53/35) (44/26) (35/18) 60 Pullups 70 Box Jumps 80 Overhead Swings 90 Situps 100 Burpees...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....

PSKC CrossFit - UNLOADEDWarm-up4 Rounds, not for time Alternate between 1 Wall Walk & Max set of Double UndersMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Alternating Lunges with OH Plate Hold (45/25) (35/15) (no plate) 2) Situps 3) Wall Walks 4) Double Unders...

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Increase weight as you ladder down. Alternate between bench press and pullups.B: Pull-ups (10-1)Perform these strict. Add weight and/or decrease band tension as you ladder down.Metcon ()100 x Burpee Pull-Ups (Time)For Time 100 x Burpee Pull UpsFind pull up bar...

PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, 200m RowMetconMetcon (AMRAP - Rounds and Reps)Death by Wallball Minute 1: 1 Wallball, 3 Pushups Minute 2: 2 Wallball, 3 Pushups Minute 3: 3 Wallball, 3 Pushups etc… Continue until no longer able to complete within the minute...

PSKC CrossFit - CrossFitDON'T SET THEM DOWNWeightliftingA: Double KB Front SquatPerform a set of 5 reps of squats, then 5 reps of HSPUB: Handstand Push-ups (5 x 5)Perform strict or deficit depending upon level. Beginners perform 3 x wall walks or 5 x pushups.MetconMetcon (AMRAP...

December is 30 days of work parties, family get togethers, Christmas and New Years eating. Historically, December is the lowest attended month in the gym, this year we want to provide a little incentive to keep you sweating in the gym so you can enjoy...

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