WOD

PSKC CrossFit - CrossFitWeightlifting3 Rds - Max Effort Not for timeBench Press (3 X Max Effort @ body weight)Pull-ups (3 X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min (3-6-9-12-15-18...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from...

PSKC CrossFit - CrossFitWeightliftingFront Squat (1 X 3)Work up to a 3 rep maxEMOM - Every Minute on the MinuteMetcon (AMRAP - Reps)EMOM - 16 min total Cal row (15/12) 3 Front squats* at 75% of above 10 bar facing burpees 20 abmat situps*FS bar must be taken from...

PSKC CrossFit - CrossFitThe unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth,...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)4 Stations 6 min each Partner Work/Hold 7 x Slurpees (30/20) Overhead Hold (35/45) Dbl KB Walking Lunge (26/44) Wall Sit 200 m Sprint Weighted Sit Ups (25/15) Plate Push x 1 on Turf Plank Hold...

"Every time I step foot in the gym I am amazed at what my body is able to do and endure. I've come a long way in just four months and I look forward to what the future holds during this journey. Now instead of...

PSKC CrossFit - CrossFitMetconMetcon (No Measure)1) 7 X thruster (95/65) - Plank 2) 12 wall balls - V ups (hollow rock) 3) Plate pushes down and back - Slam ball 4) Waiter walks out front -...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Friday P1 :30/P2 :30 x 5 Rounds 1- Burpees 2- Medball Wall Slams (20/14) 3- Mtn Climbers (both legs = 1) 4- Air Squats 5- Airdyne 6- Rest 1 Min Together!! ***Score is total # of reps completed by pair, each round***...

PSKC CrossFit - CrossFitMetcon (Time)Partner up - for time 70x cals row 70x bar over Burpee 70x power cleans (135/95) 70x toes 2 bar 70x shoulder to overhead (135/95) 70x bar over Burpees 70 x cals row MOD 2 (95/65) K2E Mod 1 (65/45) Sit-ups Burpees Reps are 50...

PSKC CrossFit - CrossFitDeadlift (Review • Work up to a moderate weight)Rankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To...

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