WOD

  This Saturday we are celebrating 6 years of business! Here’s the plan, we are moving the Pain Clinic back to 3pm. Then immediately following the special anniversary workout we are heading over to Port City for pub food, brew, high fives, and war stories. We’ve put...

PSKC CrossFit - CrossFithttps://youtu.be/74OBaLLi3tYMetcon (5 Rounds for reps)Call Your Partna! Partner 1 works :30 / Partner 2 works :30 x 5 rounds Min 1 -Push Press (75/45) Min 2 -Alt. Jumping Lunges Min 3 - ski/row/air dyne Min 4 - Sit-ups Min 5 - Double Unders (singles) Min 6 - Rest *score average...

PSKC CrossFit - CrossFitBench Press (3x Max Effort 65% of Bench Press Max)Metcon (AMRAP - Rounds and Reps)12 Min Amrap 20x slam balls (20/10) 20x push-ups (inverted) 20x kettlebell swings (53/35) (44/26) (36/18)...

PSKC CrossFit - CrossFitDeadlift (3,3,3,3,3)https://youtu.be/oiDczs9j75E Kabuki Warrior & Mark Bell Deadlift KingsMetcon (Time)5 RFT 21x Wall Balls (20/14) (14/10) (air squat) 15x Pull-Ups (jumping) (ring rows) 9x Deadlifts (225/155) (185/135) (135/95)...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingClean Lift-Off + Clean + Jerk (5 sets, climbing)5 sets of: 3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a heavy complex for the day *Clean Lift-Off is just the first pull. Good set up position,...

PSKC CrossFit - CrossFitPower Clean (1 rep max)Going to work up to heavy power clean. Will use 70% of that number for the EMOMEMOM - Every Minute on the Minute10 min. EMOM - 5x Power Cleans @70%Metcon (AMRAP - Rounds and Reps)7 MIN AMRAP 20x Cleans...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps):40w/:20r Circuit 5 Rounds Wall Ball (20/14) Box Jump (24/20) DU/Jump Rope Weighted Sit Ups (25/15) 1 min rest...

PSKC CrossFit - CrossFitMetconMetcon (Time)For Time: Teams of 3 - one working at a time: Only one athlete working at a time. 400m Run Relay 50 reps x 135/95 ground to overhead relay 500m row relay 50 x burpee over bar 500m x SkiErg Relay 50 x Front Squat 135/95...

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