WOD

"Every time I step foot in the gym I am amazed at what my body is able to do and endure. I've come a long way in just four months and I look forward to what the future holds during this journey. Now instead of...

PSKC CrossFit - CrossFitMetconMetcon (No Measure)1) 7 X thruster (95/65) - Plank 2) 12 wall balls - V ups (hollow rock) 3) Plate pushes down and back - Slam ball 4) Waiter walks out front -...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Friday P1 :30/P2 :30 x 5 Rounds 1- Burpees 2- Medball Wall Slams (20/14) 3- Mtn Climbers (both legs = 1) 4- Air Squats 5- Airdyne 6- Rest 1 Min Together!! ***Score is total # of reps completed by pair, each round***...

PSKC CrossFit - CrossFitMetcon (Time)Partner up - for time 70x cals row 70x bar over Burpee 70x power cleans (135/95) 70x toes 2 bar 70x shoulder to overhead (135/95) 70x bar over Burpees 70 x cals row MOD 2 (95/65) K2E Mod 1 (65/45) Sit-ups Burpees Reps are 50...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Power Snatch + Hi Hang Snatch (1 Rep Every 90 Seconds x 6)Load bar to 75% of max snatchMore Weightlifting2: Overhead Squat (3 x 3 @ 75%)Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM A) 4 x Muscle Snatches B) 30 Seconds...

PSKC CrossFit - CrossFitDeadlift (Review • Work up to a moderate weight)Rankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)200m Run 30 Lunges (each leg) 30 Air Squats 200m Run 25 Lunges (each leg) 25 sit ups 200m Run 20 Lunges (each leg) 20 Air Squats 200m Run 15 Lunges (each leg) 15 sit ups 200m Run 10 Lunges (each leg) 10 Air Squats 200m Run 5 Lunges (each leg) 5 sit ups 200m Run...

PSKC CrossFit - CrossFitStrict Press (1 rep max)Metcon (AMRAP - Rounds and Reps)12 min AMRAP 12x Push Press (115/75) 12x Wal Balls (20/14) Mod 2 (95/65) (14/10) Mod 1 (65/45) (14/10)...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 2 Cleans + 1 Jerk from the Blocks (Heavy set)Complete at least 5 working sets. Setup the blocks so the bar is at the bottom of the knee.More Weightlifting2: Front Squat (Every 2:00 for 12:00 (7 total sets) 3...

PSKC CrossFit - CrossFit1x power clean + hang clenahttps://youtu.be/wIB_X2N6020 Power Clean taught by Mark RippetoeMetcon (No Measure)Metcon 15 Minute EMOM 5 x 70% of 1 rep max power clean 50 x Double Unders 8 x (Each Hand) KB Snatches (53/35) Mod 2 60% of max 100 singles (44/26) Mod 1 50% of max 50 singles 6 each hand...

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