Today’s Workout

25 Jan Roll the Dice

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PSKC CrossFit - CrossFitNo matter the workout - you will dominate....

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25 Jan What Shall You See?!

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)Coach Has a Special Surprise!...

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25 Jan 101.2

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PSKC CrossFit - 101 CourseMetcon (AMRAP - Rounds and Reps)10 min amrap 10x kb swings 10x Ski 10x sit-ups...

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24 Jan Squatpocalypse

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PSKC CrossFit - CrossFitWeightliftingBack Squat (max reps at your bodyweight)Intermediate: 75% BW Beginner: 50% BW Goal is to go ALL OUT, no more than 3 seconds rest at the top. Shoot for minimum of 20 reps.MetconMetcon (Time)Teams of 3: Push Press x 135 (135/95) Backsquat x 135 (135/95) Intermediate:...

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24 Jan Hump Day Open Day

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time CrossFit Open Workout 14.5 21 x Thrusters (44/26) 21 x Burpees 18 x Thrusters (44/26) 18 x Burpees 15 x Thrusters (44/26) 15 x Burpees 12 xThrusters (44/26) 12 x Burpees 9 x Thrusters (44/26) 9 x Burpees 6 x Thrusters (44/26) 6 x Burpees 3 x Thrusters (44/26) 3 x Burpees...

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23 Jan 4 Horsemen Relay

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PSKC CrossFit - CrossFitMetconMetcon (Time)Team of 4 Relays: 5 rounds for time 1:00 rest at the end of every round -Score is total time to complete Station 1: 5 x burpee box jump Station 2: 100m Skierg Station 3: 5 x deadlift 275/185 Station 4: 150m row*All athletes starts at the same...

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23 Jan Tuesday Unloaded

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)30-20-10 Overhead Plate Lunges (45/25) (each leg) Burpees Russian Swing (53/35) Weighted Sit Ups (45/25)...

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22 Jan Monday AMRAP

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 70 x Ovhd Swing (53/35) 60 x Wall Balls (20/14) 50/40 x Cal Row 40 x Hand Rel. Push Up...

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22 Jan 11.3

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PSKC CrossFit - CrossFitVideo demo of the 11.3 https://www.youtube.com/watch?v=UznaLYllaXwWeightliftingSquat Clean and Jerk (Work up to a heavy single for the day. )We are going to spend a good amount of time refining our technique in this movement. After that we build up weight, only move...

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19 Jan Trifecta

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)3 Person teams! 30 Min Workout A: AMRAP 100 x Wall Balls (20/14) 80 x Box Jump/Step Up 60 x Cal Row/Ski 40 x Plate G2O (35/25) B: 6 Min x Burpees *1 Person begins Burpees. They work to get as many Burpees as they...

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