21 Mar UNLOADED 3-21-16
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)TABATA :20w/10r x 8 1- Burpees 2- Wall Ball (20/14) 3- Flutter Kicks 4- Battling Ropes 5- Airdyne...
WOD
21 Mar 3-21-16
PSKC CrossFit - CrossFitSKILLBack Squat (Back Squat 6 x 1 @ 90% - No all out set)AccessoryWeighted Walking Lunge ( 3 x 8 (each leg) )MetconMetcon (AMRAP - Rounds and Reps)13 min AMRAP 200m Run 5 Hang Cleans (165/115) 3 Front Squats (165/115) 2 Jerks (165/115)Mod 1 13 min AMRAP 200m...
20 Mar Gauntlet VI – Showdown at the Stadium
The Showdown at Spartan Stadium proudly brought to you by Rogue American Apparel and Doc Spartan! We've outgrown PSKC and we are now taking the Gauntlet to the historic Portsmouth Spartan Stadium, home of the one of the NFL's original teams - the Portsmouth Spartans. 40...
18 Mar UNLOADED 3-18-16
PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)6 Rounds - Max Reps 1- Row/Ski/Air Cal/s 2- Burpees 3- DU/Jump Rope 4- Slamball (30/20) 5- Box Jump (24/20) 6-Rest Score it total number of reps each round...
18 Mar 03/18/2016
PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...
17 Mar 3/17/2016
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Relay - 10 Rounds for Time Partner 1 - Row 200m - 10 air squats - 5 Burpees Partner 2 - Jump rope until your turn *Great time to practice those DUs!...
17 Mar Liftmore 3.17.16
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 3 Position Clean + Jerk (Work up to a Heavy Single)More Weightlifting2: Front Squat (See Below)5 @ 75% 3 @ 85% 1+ @ 95%Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 5 X Pendlay Row (https://www.youtube.com/watch?v=i77-3GMx0rA) B) 40 Sec...
17 Mar Intro 03/17/2016
PSKC CrossFit - 101 Course101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...
16 Mar UNLOADED 3-16-16
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style -- 25 min time cap -- Split reps as necessary, 1 person working at a time 4 sets of 21/15/9, once you reach the bottom, begin from bottom going back to the top 21-15-9 Goblet Squat/Box Jumps 21-15-9 KB Clean (total - 53/35)/Push Ups 21-15-9 KB Thruster...
16 Mar 3/16/2016
PSKC CrossFit - CrossFitPush Press (5X3 @ 80%)AccessoryWeighted Ring Dips 3X5 Increasing WeightMetconMetcon (AMRAP - Rounds)EMOM 16 (4rds) Min1 - Row cals (12/10) Min2 - 15 Push Press (95/65) Min3 - 8 Target Burpees Min4 - 15 Wall Ball Shots (20/14)MOD1: 10/8 cals, 75/45#, Reg. Burpees, 14/10# WB MOD2:10/8 cals, 45/35#,...
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