WOD

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Clean with First Pull Pause (Spend 10 minutes working up to a heavy single)Pause for 3 sec approximately 2" off of the ground.Weightlifting2: Clean with First Pull Pause (Perform 1 rep EMOM x 10)Pause for 3 sec approximately 2"...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Style P1:30sec/P2:30sec x 5 rounds 1- Airdyne/Ski/Row Cals 2-Slamball (30/20) 3- KB Swing American (53/35) 4- Alt Lunges w/ 1 Bell (53/35) 5- Turf Sprints (up/back = 1) 6- Rest **Score is total # of reps for partners each round**...

PSKC CrossFit - CrossFitKettle Bell ComplexTurkish Get Up (Work up to a heavy single)https://www.youtube.com/watch?v=SK-L2P56zjUMetcon20 Minute AMRAP (AMRAP - Rounds and Reps)300 m Row/Ski 10 KB Push Press each side (53/35 44/26 35/18) 10 Sumo Deadlifts (225/155 185/135 155/105...

PSKC CrossFit - CrossFitPower Snatch (Work up to a heavy single)Metcon10 Minute AMRAP (AMRAP - Rounds and Reps)10 Power Snatches (75/55 65/45 45/35) 15 Slamballs...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Front Squat (One set E2MOM (see below) )Every 2:00 for 12:00 (7 total sets) reps of – 2/4/6/3/6/4/2 Weight should be 75-80% of your 1RM and stay the same throughout. Only perform 1 set of the rep scheme above...

PSKC CrossFit - CrossFitMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereLieutenant Andrew...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 5 Mtn Climber/Plank/Rest Jumping Squat/Wall Sit/Rest Skierg/Hold Overhead (45/25) /Rest Target Burpee/Hollow Hold/Rest...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP 10 Burpee 100 m Sprint 10 Air Squat 100m Sprint 8 min AMRAP 200 m Sprint 12 KB Swing (53/35) 8 min AMRAP 10 Sit Ups 10 Push Ups 10 Lunges (5 each leg) 2 min rest between stations...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up! I go you go. 21-18-15-12-9-6-3 Thrusters (95/65) ( Mod 2: 75/45) (Mod 1: 65/35) Pull-ups Every 3:00 do 10 bar over burpees total as a team. Each partner must complete 21-18-15...

PSKC CrossFit - CrossFitWeightliftingDeadlift-work up to a heavy doubleMetconMetcon (AMRAP - Rounds and Reps)--15 minute AMRAP-- 15 Deadlifts (225/155) ( Mod 2: 185/135) (Mod 1: 135/95) 200 meter farmers carry (53/35) (Mod 2: 44/26) (Mod 1: 35/18)...

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