31 Oct Strong Bodies
PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Partner Up (1 must complete everything before 2 goes) 12/10 Cal Row 8 Box Jump Up and Overs 1 Sled Pull 1 Sled Drag...
Today’s Workout
30 Oct LIT LEGS
PSKC CrossFit - CrossFitWeightliftingBack Squat (5x5 at 60%)last set all outAccessoryWeighted Step-ups (3x10 )- 10 each leg - Double Kettlebell - Hold in the Front Rack -climb in weightMetconMetcon (AMRAP - Rounds and Reps)Ascending Ladder: 8 Minute AMRAP 2-4-6-8 etc…until time is called of: Deadlifts (225/155) ( 185/135) (135/95) Box Jumps...
30 Oct Let’s Get STRONG!
PSKC CrossFit - UNLOADEDMetcon (No Measure)Circuit X6 :30W / :15R 1- Battle Rope 2- Plate G2OH 3- Tricep Dips 4- Air Squats...
27 Oct Partner Shitshow, Baby!
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up! Split the reps / You go, I go: 40-30-20-10 Power Snatch (95/65)(75/55)(65/45) Overhead Lunges (Total; not per leg) Thrusters...
27 Oct Friday Funday
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)3 Person Friday 24 Min EMOM! 1 Partner @ each station Change stations every minute 1- Row 12/10 x Cal 2- 8 x Burpee 3- Max # of Goblet Squat Clean Thruster (53/35) *Score is total number of Goblet Squat Clean Thrusters*...
26 Oct It’s Thursday, Baby!
PSKC CrossFit - CrossFitWhy do you even look?! #mayyourcoachhavemercyonyoursoul...
26 Oct Thursday Surprise Day
PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)Surprise Day!!...
25 Oct Bench Press, Baby!
PSKC CrossFit - CrossFitWeightliftingBench Press (Establish a 1 Rep Training Max)MetconMetcon (AMRAP - Rounds and Reps)You go, I go; Partner 1 completes a full round before Partner 2 goes 15 Minute Amrap 10 Bench Press (135/95)(95/65)(65/45) 10 Power Cleans...
25 Oct Partner Wednesday
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Time Cash In: 1000m Row 2 Rounds 30 x Burpee Box Jump Over 25 x Pull Ups/Ring Row 20 x KB Clean & Press (53/35) (each arm) Cash Out: 1000m Row *Split Reps b/t partner*...
24 Oct Pull-Ups, Baby!
PSKC CrossFit - CrossFitWarm-upMetcon (No Measure)500m Row / Slow Pace 15 Air Squats 10 Kips 400m Row / Medium Pace 15 Goblet Squats / Light Weight 10 Kipping/Butterfly Pull-ups 300m Row 15 Goblet Squats / Go up in weight 10 Strict Pull-upsMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Pull-ups **After each set complete 10 Wallball (20/14)(14/10)...
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