21 Oct UNLOADED 10-21-16
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 Min AMRAP Partner Work Split all reps as needed 50-40-30-20-10-20-30-40-50 Slamball Burpees Overhead Lunges (45/35) (Each step = 1 rep)...
WOD
21 Oct Shake yo’ Tailfeather
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)*Partner up and split reps as a group* 1 round 42x Thrusters (95/65) (65/45)(45/35) 42x Toes 2 Bar (knees 2 elbow) (sit-ups) 2 rounds 30x Thrusters 30x Toes 2 Bar 30x Hang Clean & Jerk 3 rounds 18x Thrusters 18x Toes 2 Bar 18x Hang Clean & Jerk 18x Burpee Box Jumps...
20 Oct October Testimonials
"All you need to know there is greatness in America; is come to a class at your neighborhood Crossfit gym, and talk to the people there. Forget the politics and the policies , I am not talking about that. Talking about the people. It helps...
20 Oct Batter Up
PSKC CrossFit - CrossFitWarm-up5 x 5 of the following KB One Arm Swing (5 each hand) Front Squat (5 each arm) Around the Worlds 5x each direction Goblet SquatsSKILLKettleBell Man Makers -work up to a heavy setMetcon (AMRAP - Rounds)16 min EMOM ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even...
20 Oct UNLOADED 10-20-16
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)16 min AMRAP ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even Mins: 12x Push-Ups...
19 Oct UNLOADED 10-19-2016
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 8 rounds total 400 m run *One partner runs while the other rows for max calories. Switch after every 400 m. Score is total time minus the total calories (1 cal = 1 sec). 30 min time cap...
19 Oct Ride Wit Me
PSKC CrossFit - CrossFitWeightliftingBench Press (4x4 @70%)Last set as many reps as possibleAccessoryA. 3x max effort weighted push-ups B. 3x 25 band pull apartsMetcon (AMRAP - Reps)14 min AMRAP Partner Up 50-40-30-20-10 Bench Press Press (135/95)(95/65)(65/45) Box Jumps (24/20) (20/14) (step-ups) If completed - remaining time max KB Russian Swings(72/53)(53/35)(35/18) ***Score is...
18 Oct UNLOADED 10-18-16
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP: 5 x Slamball 10 x Cal Row/Ski/Airdyne 15 x T2B/K2E/Sit ups -1 Min Rest- 6 min AMRAP 5 x...
18 Oct Get to Stompin in my Air Force ones
PSKC CrossFit - CrossFitWeightliftingHang Power Clean + Push Jerk + Split JerkMetcon (Time)5 rounds for time 400m Run 9x Hang Cleans (155/115) (135/95) (95/65) 6x Shoulder 2 Overhead (155/115) (135/95) (95/65)...
17 Oct Hot In Herre
PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @70%)Last set as many reps as possibleAccessoryStationary Lunges Kettle Bell or Barbell 3x15 each legMetcon (AMRAP - Rounds and Reps)10 min AMRAP Accumulate 50 cals row/bike/ski REMAINING Time Max Rounds 7 x Front Squats (95/65) (65/45) (45/35) 7 x Bar Facing Burpees (Burpees) ***Score is total #...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222