WOD

PSKC CrossFit - CrossFitMetconA: Metcon (AMRAP - Reps)Teams of 4 - break team into couples Couple A: 6 minutes to achieve max cals on Rower Couple B: 6 minutes to achieve max power cleanTeam is broken into pairs (A and B). A starts on rower, B starts...

PSKC CrossFit - CrossFitWe've got 5 steak and sweet potatoes meals left! Cost is $8, first come first served!WeightliftingBack Squat (5 x 5 at 60% - last set is all out)On your last set rest no more 3 seconds at the top. For 60% you...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds :45w/:15r Slamball (30/20) Mtn Climbers (both legs = 1 rep) Hand Release Push Ups Jumping Air Squats Score is total number of reps per round...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)PARTNER STYLE 10 Movements 10 Reps (Total w/ Partner - 5/5) 10 Rounds Sit Ups Push Ups Pull Up/Ring Rows Mtn Climber (each leg) Goblet Squats (53/35) Push Press (altogether) (53/35) Russian Swing (53/35) Burpee Slamball (30/20) DU/Jump RopeMetcon (Time)PARTNER STYLE 10 Movements 10 Reps (Total w/ Partner - 5/5) 10 Rounds Sit Ups Push Ups Pull Up/Ring Rows Mtn Climber...

PSKC CrossFit - CrossFitCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 repCrossFit...

The 2016 PSKC Friday Night Lights kicks off tomorrow! We are currently 3rd in the Central East with close to 100 athletes registered. Not bad for a tiny town of 20,000 people.  Here’s what you can expect for the Opening week of Friday Night Lights: Thursday 8pm -...

PSKC CrossFit - CrossFitHandstand Push-ups (Work on progressions and technique.)Metcon (AMRAP - Reps)40 sec of work / 20 sec off x 4 V- ups ( sit ups) Box Jumps (step ups) Skierg Swings (53/35)...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Jerk Grip Overhead Squat (5 x 2)Weightlifting2: Power Clean + Clean + Jerk (Work up to a 1RM)Complete 1 Power Clean + 1 Full Clean + 1 JerkSlightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 3 x Squat Clean Thrusters B)...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)1 Min Max Reps - Partner Style (:30/:30) x 5 Rounds 1- Turf Sprint (Up/Back is 1) 2- Burpees 3- Overhead Swings (53/35) 4- Wall Balls (20/14) 5- Slamball (30/20) 6- Rest Score is total reps at all stations, for both partners, per round...

PSKC CrossFit - CrossFitStrict Press (Find 1 RM training weight)Metcon (AMRAP - Rounds and Reps)Teams of 3, one person working at a time 25 min AMRAP 100 Cal row 50 x Clean and Jerk (135/95) (95/65) (75/55) 100 Cal Row 50 x Clean and Jerk ( 165/105) (135/95) (95/65) 100 Cal...

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