Today’s Workout

01 Jun Feel Good Friday

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up, 25 Min AMRAP 50/30 x Cals Row 50x Burpees 50/30 Cals Ski 50x OverHead Swings (53/35)...

01 Jun Pick Your Poison + Run

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PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)2 RFT 800m Run 1000m Bike, Ski or Row...

30 May THE QUICK AND THE DEAD

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PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the Minute12 Minute EMOMMetcon (Weight)A. Deadlift x2 (add weight every round) B. 12 Walking Weighted Walking Lunges (45/25) (lighter weight) (or no weight) (6 each side) Score: Weight On DLMetconMetcon (Time)3-9-15-21-15-9-3 Deadlifts (205/145) (185/125) (135/95) Box Jumps (Step-ups)...

30 May Double Decker

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)15 Min Amrap 15x Russian Swings 200m Run 15x Wall Balls 200m Run Rx -KB’s (53/35) Wall Balls (20/14) -Intermediate- KB’s (44/26) Wall Balls (14/10) -Beginner- KB’s (35/18) Air SquatsWarm-upStop Sign Run, then 5 xPush Ups 7x Sit-ups 9x Air Squats ———————- 200m Run 5x Push...

29 May MURPH DETOX

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PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)DOUBLE UNDER PRACTICE https://www.youtube.com/watch?v=9FLc4h5mhrk ****For People Who Have DUBZ: Flight Simulator: UNBROKEN Get as far as you can! (If you mess up/start over at the reps you are on) 5-10-15-20-25-30-35-40-45-50 then back downMetconMetcon (AMRAP - Reps)Teams of 3: 3 x 9 Minute AMRAPS/Rest...

29 May Jelly Belly

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PSKC CrossFit - UNLOADEDView Public WhiteboardJelly Belly (Time)50-40-30-20-10 - Sit-ups 25-20-15-10-5 - Burpees 10-8-6-4-2 - KB DEADLIFTS (70/53) 3..2..1.. Go, you will complete 50 Sit Ups/25 Burpees/10 DL 40/20/8 30/15/6 20/10/4 10/5/2...

28 May TEAM MURPH

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PSKC CrossFit - CrossFitIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in...

25 May Took my Kettlebell to the Levy

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up! 25 Minute AMRAP •Partner 1 Does 1 Round of: 3 KB Cleans (53/35) (44/26) (35/18) 3 KB Press 3 KB Snatch **Do one arm through, then switch to the other arm and complete the 3 reps for each movement. •While...

25 May To the Levy!!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Pick your best Pal! We’re going on a Field Trip!...

Today’s Workout

01 Jun Feel Good Friday

01 Jun Pick Your Poison + Run

30 May THE QUICK AND THE DEAD

30 May Double Decker

29 May MURPH DETOX

29 May Jelly Belly

28 May TEAM MURPH

25 May Took my Kettlebell to the Levy

25 May To the Levy!!

24 May Happy Thursday! 😁

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