WOD

PSKC CrossFit - UNLOADEDSKILLWork up to a heavy set of the following DBL KB Complex: (Curtis P) Clean, Lunge Left, Lunge Right, PressMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Situps 2) Alternating Lunges with OH Plate Hold (45/25) (35/15) (no plate) 3) DBL KB Clean...

Shane is a proud member of the morning crew and started PSKC back in July. Since that time he's dropped over 20lbs, more flexible, faster, and stronger than ever. He's such a kind dude raising two great boys. Big props to Shane and all his hard...

PSKC CrossFit - CrossFitWeightlifting1: Power Clean + 3 Push Presses (Work up to a max set of the complex)Power Clean + 3 Push PressesMetcon2: Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 5 Hang Power Cleans 10 Bar Over Burpees 15 Air Squats Rx - 165/115 Mod 1 - 135/95 Mod...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 Rounds For Time 200m Row 10 Overhead Swings (53/35) (44/26) (35/18) 10 Goblet Squats 10 Push Press (5 each arm)...

PSKC CrossFit - CrossFitWeightlifting1: Back Squat (Establish a New 1 Rep Max)MetconEMOM - Every Minute on the Minute2: Metcon (AMRAP - Rounds)12 Minute EMOM (4 rounds of the following three movements, complete one movement each minute and rest the remainder): - 10 Box Jump Overs...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)1 Minute Work / 1 Minute Rest x 3 (stay at the same station) 1. Cal Row Max Reps 2. Air Squats 3. Pull-ups/Ring Rows 4. Double Unders/Singles...

PSKC CrossFit - CrossFitMetconGlen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Adam Brown 2 Rounds For Time: 24 Dbl KB Lunges (44/26) (total) 24 Box Jumps (24/20) 24 Wallball (20/14) 24 Dbl KB Bench Press (44/26) 24 Box Jumps 24 Wallball 24 Dbl KB Cleans (44/26)...

PSKC CrossFit - CrossFitMetconAdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of Navy Chief Special...

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