12 Sep UNL – Up and Down
PSKC CrossFit - UNLOADEDSKILLDouble KB Squat CleanWork up to a heavy triple.MetconMetcon (Time)For Time: 10-1 Heavy KB Squat Cleans 44/26; 35/18 1-10 Burpees to plate...
Today’s Workout
11 Sep 9/11 – Never. Forget.
PSKC CrossFit - CrossFitMetconMetcon (Time)Group into teams of 3 EVERYONE must complete 11 reps of each exercise. Running pieces are split between the group for a total of 2001m each time. 2001m Row 11 Box jumps (30″/24) [higher than normal] 11 Thrusters (135/95) [95/65] {75/55} 11 Chest to bar pull-ups 11...
11 Sep 9/11 Never. Forget.
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3 Everyone must complete 11 reps of each exercise. Rowing is split between the group for a total of 2001m each time. 2001m Row 11 Step Ups (30"/24) 11 KB Thrusters (53/35) (both hands on 1 bell) 11 C2B/PU/Ring Row 11 KB Clean (53/35) 11...
10 Sep UNLD – BFFs
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up: 800 M Run (400 M Relay) 50 Burpees 50 DBL KB Cleans (53/35) 50 DLB KB S20 50 DBL KB Front squat 50 Burpees 800 M Run (400 M Relay)...
08 Sep Frienday Friday
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Day! For time: 1000 m Row 100 Medball Sit Ups 100 Air Squats 100 Pull Ups/Ring Rows **3 Burpee EMOM for ALL** *Teams can decide in what order to complete tasks*...
08 Sep The Hound
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up 400m Farmers Carry 53/35 40 x Deadlift 225/155 400m Farmers Carry 60 x T2B 400m Farmers Carry 80 x Hang Cleans 135/95 mod 1 - 185/125 mod 2 - 135/95*Farmers Carries are done together, 1 person must carry both bells. Trade off as needed. **Movements are done you...
07 Sep A WOD with No Face
PSKC CrossFit - CrossFit...
07 Sep Freestyle Thursday
PSKC CrossFit - UNLOADEDMetcon (Time)What's it gonna be?! Only the coach knows!!...
06 Sep White Zombie Dragon
PSKC CrossFit - CrossFitWeightliftingShoulder Press (establish training max for the cycle)This is NOT an all out effort. Simply work up until you reach a heavy single for the day. Save the PR attempt for 6 weeks from now.MetconMetcon (Time)5 Rounds 10 x Box Jumps 15 x Push...
06 Sep Wild Wednesday
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time: 50 x Cal Row/Ski/Bike 40 x Wall Balls (20/14) 30 x American KB Swings (53/35) 20 x Burpee Box Jump Overs 10 x DBL KB Clean & Press (44/26)...
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