WOD

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Sled Push 2 -Weighted Rope Pulls 3 -Medball Overhead Squat 4 -V Ups/ Sit Ups 5 - KB Push Press (53/35)...

PSKC CrossFit - CrossFitKettle Bell ComplexArmor Building KB Complex” - Work up to a heavy set 2 x DBL KB Clean 1 x DBL Push Press 3 x KB Front SquatMetcon (AMRAP - Rounds)2 MIN. Torture Complete the following movements every 2 mins for 20 mins (10 rounds) 5 x...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Muscle Snatch (5 x 2)Mimic the first and second pull as in a normal snatch, but do not re-bend the knees while achieving a full lockout overhead.Weightlifting2: Snatch (10 x 1 @ 80% (EMOM))Full snatch from the floor. ...

PSKC CrossFit - CrossFitSquat Clean (5x3 @80%)NO ALL OUT SETMetcon (Time)"Bell" 3 rounds for time 21 x deadlifts (185/125) 15 x pull ups 9 x front squats (185/125)AccessoryDimel Deadlifts 3x15@30% of Deadlft Max https://instagram.com/p/0bV8nKHwq7/?taken-by=lauraphelpssweattMod VersionMod 1 (135/95) jumping pull ups Mod 2 (95/65) jumping pull ups...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)6 min x 4 stations Partner Style Slurpee Wall Balls x 5 Plank Knees to elbows x 10 Rock hold Burpee box jumps x 7 Weighted leg raise holds Row 200 m KB rack hold...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style @ the Levee 40 x Levee Farmers Carry + Sprint P1 Farmers Carry to top of the levee, set kb down, jog down other side. Turn around & Sprint back up, pick up KB's & walk back down levee. Tag P2...

PSKC CrossFit - CrossFitJoin us as we honor one of Ohio's own. https://youtu.be/pgREmj3LHi4MetconMaupin (Time)4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3: 20 minute AMRAP 20 x Hang Cleans 135/95 20 x Wall Ball 20/14 *One person must row for Calories during AMRAP. ** One athlete on the rower at all times, One person working the AMRAP, one person resting. ***Score is total amount...

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