13 Aug Bible and Barbells
PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Partner Up/You • Go • I • Go 7 min AMRAP X 2 1. 10x sit-ups 20x moutain climbers 2. 10x air squats 5x burpees Score is total # of rounds and reps...
WOD
12 Aug UNLOADED 8-12-16
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner "Cindy" w/ Extra 5 Min 5 Pull Ups/Ring Rows 10 Push Ups 15 Squats 25 min - Each partner must complete all reps. P1 completes 1 station before P2 can begin station. P1 cannot start next station until P2 is...
12 Aug 08/12/16
PSKC CrossFit - CrossFitMetcon (Time)Partner up- 1 person working at a time Run 1200 m Together 75 Push Press ( 135/95 95/65 75/55) 75 Toes to Bar 75 OH Swings (53/35 44/26 35/18) 75 lung/lung/squat 1200m run Together...
11 Aug 08/11/16
PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (AMRAP - Rounds)EMOM x 20 Minutes Odd Minutes- - 5 Deadlifts (225/155 185/125 135/95) - 5 Burpees over the Bar Even Minutes- - 5 Push ups - 5 KB Snatches each side (53/35 44/26...
11 Aug Lift-A-Thon
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Deadlift (5 x 2; USE THE AXLE BAR)Work up to a heavy double overhand grip (NOT MIXED) on the axle bar.Slightly Faster Weightlifting2: Metcon (AMRAP - Rounds)20 Min AMRAP (for weight, not time) - 1 x Yoke walk the length...
10 Aug UNLOADED 8-10-16
PSKC CrossFit - UNLOADEDMetconMetcon (2 Rounds for reps)2 x 10 min AMRAP w/ Cash In's 1 Min rest b/t stations 10 Min Begins Cash In 400 m Run AMRAP 30 Mtn Climbers (Total) 15 Russian KB Swing (53/35) 10 Min Begins Cash In 400m Run AMRAP 3 Burpees 9 Goblet Squat (53/35) Score is total reps completed...
10 Aug 08/10/16
PSKC CrossFit - CrossFitWeightliftingSquat Clean Thruster (1RM)MetconMetcon (Time)50 Squat Clean Thrusters ** Every time you set the bar down, perform 10 Burpees (115/75 95/65 75/45)...
09 Aug Upcoming Events!
We've got a tremendously busy next coupld of weeks. See below for a quick snapshot of some upcoming events: Chug & Run Training - After the Friday 530pm class, bring some beer as we start to train for the inaugural Chug & Run for Team SAR!...
09 Aug 08/09/16
PSKC CrossFit - CrossFitSKILLKipping/Butterfly Pull-ups (3 Max sets)MetconTeams of 3 - One person works at a time (Time)150 Wall Balls (20/14) 120 Cal Row/Ski 90 Pull Ups ( Jumpimg pull ups or Ring Rows) 60 Burpee Box Jumps ( Step ups)...
09 Aug Liftmore
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean (Work up to a heavy)More Weightlifting2: Back Squat (See below, rest 2:00 between sets)10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80%EMOM - Every Minute on the Minute3:...
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