WOD

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)With Partner Running clock… [0:00 – 10:00] AMRAP 200m Partner Plate Run (45/25) 10 toes to bar/Sit Ups 10 KB Push Press (53/35) [10:00 – 20:00] AMRAP 200m Partner Plate Run (45/25) 12 American KB swings (53/35) [20:00 – 30:00] AMRAP 200m Partner Plate Run (45/25) 10 KB Thruster (53/35) 5...

  The realities of unexpected violence are growing everyday. These types of attacks aren’t new, but the frequency of them are surely increasing. If the worst case scenario happens, are you prepared? If a person starts shooting at the hospital, at school, or at your work place do...

PSKC CrossFit - CrossFitWeightliftingBench Press-work up to a heavy double https://www.youtube.com/watch?v=sss-zYhHpq0MetconMetcon (AMRAP - Reps)5 Rounds of Max Reps in 1 Minute: 1 Minute: Max Cal Ski 1 Minute: Double Unders (singles) 1 Minute: T2B (K2E) (T2R) 1 minute: Rest...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)-climbing setsAccessoryWeighted Step-ups (3x8 -each leg)**DOUBLE KB Front RackMetconMetcon (Time)-5 rounds for time- 5 Front Squat (155/105) (135/95) (95/65) 7 S2O (155/105) (135/95) (95/65) 9 Bar Over Burpees (burpees)...

PSKC CrossFit - CrossFitSKILLKB Snatch-work up to a max for each armMetconMetcon (No Measure)TABATA 20w/10r x 8 (stay on same station for all 8 rounds then switch. 90 sec rest between stations.) 1. Russian Swings (53/35) (44/26) (35/18) 2. Alternating Jumping Lunges 3. Alternating KB Snatches (53/35) (44/26)...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3)-climbing setsAccessoryDimel Deadlift (3x12 @50% of 1 rep max)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 200...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 MIN Partner AMRAP Split Reps b/t Partners 10 Sprint Length of Building 20 Slamball 30 Burpees 40 Wall Balls 50 American KB Swing (53/35) 60 Cal Row 50 American KB Swing (53/35) 40 Wall Balls 30 Burpees 20 Slamball 10 Sprint Length of Building **If finished once within 30...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)30 Minute Partner AMRAP Partner A runs one 400M Partner B does AMRAP Hang Power Cleans + Jerks until A gets back. (155/105) Rx (135/95) Mod2 (95/65) Mod1 Switch and repeat. Partner A runs 400M
 Partner B does AMRAP T2B 
 Switch and repeat. Partner...

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