WOD

PSKC CrossFit - UNLOADEDMetconMetcon (Time)12 Days of Christmas!!! Partner Style-Both partners do all reps Ex: 1 2,1 3,2,1 etc. to 12. 1.Turf Suicide 2. Burpees 3. Wall Balls (20/14) 4. KB Thrusters (2 each arm) (53/35) 5. Mtn Climbers (each leg) 6. Burpees 7. Slamball (30/20) 8. KB Push Press (4 each arm) (53/35) 9. Cal Airdyne 10. KB...

PSKC CrossFit - CrossFitGymnasticsToes-To-Bar (Spend 15 minutes on skill)Include kipping techniqueMetconMetcon (AMRAP - Rounds and Reps)12 minute Climbing Ladder 3, 6, 9, 12...

Christmas Week Details: Schedule: Monday and Tuesday - regular schedule. Wednesday - morning and noon classes. NO evening classes due to Operation Christmas in Boneyfiddle. Christmas Eve - 9am only Christmas Day - closed Saturday - 9am Operation Christmas in Boneyfiddle / Christmas Party Details: 530-630pm: Decorate Santa’s Sleigh 630pm - 730ishpm - Handout...

PSKC CrossFit - CrossFitWarm-up (No Measure)Use the extra time to work on mobility. https://www.youtube.com/watch?v=CYBWvxwu3-8 https://www.youtube.com/watch?v=DSWp9iEFjTE&app=desktopMetconMetcon (AMRAP - Reps)40w:20r x4 2 minute rest between stations 1. Overhead Swings (53/35) 2. Target Burpees 3. V-ups 4. Mountain Climbers Mod 2: 1. Overhead Swings (44/26) 2. Burpees 3. V-ups 4. Mountain Climbers Mod 1: 1. Overhead Swings (35/18) 2. Burpees 3. Sit-ups 4. Mountain Climbers...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r ×4 @ each station 2 min rest after each station 1-Skierg/ Hold Overhead/ Rest 2-Bear Crawls/ Plank/ Rest 3- Airdyne/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest...

PSKC CrossFit - CrossFitMetconMetcon (Time)Flashback Friday to a WOD you've tried to forget: 9/9/13 Teams of 2 Split Reps as needed, Run together: 50 Curtis P’s (95/65) 400m Run 40 Curtis P’s 400m Run 30 Curtis P’s 400m Run 20 Curtis P’s 400m Run 10 Curtis P’s Mod 2: 50 Curtis P’s (75/55) 400m Run 40 Curtis P’s 400m Run 30...

PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Max Reps 6 Rounds for Max Reps P1 works 1st :30, P2 works 2nd :30 1:00-Row/Ski 1:00-KB Swing (53/35) 1:00-Wall Ball (20/14) 1:00-Slamball (30/20) 1:00-Burpees 1:00-Rest Score is total # of reps for all movements each round...

PSKC CrossFit - CrossFitGymnasticsBrush up on your Kip http://breakingmuscle.com/video/chris-speallers-tips-for-efficient-kipping-handstand-push-upsHandstand Push-ups (10-9-8-7-6-5-4-3-2-1)Record score as Max set of unbroken kipping HSPU.MetconCliff Notes from the Great Wall of SuckMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 5 HSPU 10 Power Cleans (135/95) 15 Burpees 20 KB Swings (53/35) 25 WB (20/14) Mod 2: 20 Minute AMRAP 5...

PSKC CrossFit - CrossFitWeightliftingFirst we pulled them from the floor, now it's time to throw those PR's overhead!Split JerkMetconJackie SquaredMetcon (Time)Partner "Jackie" Teams of 2; Split the Reps 2000m Row 100 Thrusters (45/35) 60 Pullups Mod 2: 2000m Row 100 Thrusters (45/35) 60 Jumping Pullups Mod 1: 2000m Row 60 Thrusters (45/35) 40 Jumping Pullups...

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