Today’s Workout

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner “Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)20 Minute EMOM Min 1) 20 KB Swing Switch (10 each arm) (53/35) (44/26) (35/18) Min 2) 7 Burpees Min 3) 20 Thrusters (Single KB-10 each arm) (53/35) (44/26) (35/18) Min 4) Rest...

PSKC CrossFit - CrossFitWeightliftingDouble KB Curtis Ps (1 RM)Clean/Lunge/Lunge/PressMetconMetcon (AMRAP - Reps)30w/:30r x 5 rounds Circuit (straight through no rest) 1. Burpee Box Jumps 2. Sledge Hammer 3. Wall Ball 4. Row for Cals 5. KB Snatch (switch at :15)...

PSKC CrossFit - UNLOADEDSKILLWarm-up (No Measure)Working on proper Rowing TechniqueMetconMetcon (AMRAP - Rounds and Reps)Every 3 Minutes for 18 Minutes Complete: 200m Row 10 Wallball (20/14) (14/10) ** If you are unable to complete within the 3 minutes, it then turns into an AMRAP....

PSKC CrossFit - UNLOADEDSKILLDouble KB ThrusterWork up to a heavy tripleMetconMetcon (Time)12 Double KB Thrusters (53/35) (44/26) (35/18) 200m Run 10 Double KB Thrusters 200m Run 8 Double KB Thrusters 200m Run 6 Double KB Thrusters 200m Run 4 Double KB Thrusters 200m Run 2 Double KB Thrusters 200m Run...

PSKC CrossFit - CrossFitMuscle-ups (5 x 1)GymnasticsDouble KB Clean and Press (5-4-3-2-1)Perform 5 x Muscle Ups or Chest 2 Bar Pullups, then 5 x DBL KB Clean and Press. Then ladder down 4-3-2-1, increase weight as reps decrease.MetconMetcon (Time)Metcon: For time 10 x Muscle...

PSKC CrossFit - UNLOADEDSKILLToes-To-BarMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Overhead Swings (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Toes 2 Bar or Situps 4) Air or Goblet Squats 5) Box Jumps ** Score is total amount of reps combined...

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