09 Dec UNLOADED 12-9-15
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Mid Week Pain Clinic 1) P1 Row 250m P2 Double KB Rack Hold 2) P1 Renegade Row x 10 (53/35) (w/o push up) P2 Overhead Hold (45/25) 3) P1 Burpees x 7 P2 KB...
WOD
09 Dec Bro-Sesh
PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (6 x 1 @ 90%)Accessory2: Strict Press from split position (3 x 6 - Climbing in Weight)https://www.youtube.com/watch?v=ahQ3L3-Uc88Metcon3: Metcon (Time)Teams of 2 (1 athlete works at a time) 30-20-10 total reps for time of: Rx: Power Clean (135/95) Box Jumps (24/20) Push Jerks (135/95) Toes to...
09 Dec New Winter Programs!
Starting this January we are launching 3 new Winter programs at PSKC. The first two programs are for high school aged athletes. This year we are doing BOTH male and female programs. If your athlete isn't involved in sports in the winter this is an...
08 Dec Ketlleballs
PSKC CrossFit - CrossFitSKILL1: Double KB Clean + Double KB Snatch + Double KB Thruster (1RM)Complete the complex without sitting the kettlebells down.Metcon2: Metcon (AMRAP - Rounds and Reps)7 Minute ascending ladder by 3's (i.e. 3, 6, 9, 12, etc.) of each of the following: Rx: ...
08 Dec Liftmore 12.8.15
PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Cycle Week 4 - Day 1Weightlifting1: Snatch from the Blocks (7 x 2)More Weightlifting2: Back Squat (See below)1*8 65% 1*8 70% 1*6 80% 1*6 85%3: Front Squat (See below)1*5 70% 1*5 75% 1*5 80% 1*5 85%...
07 Dec MegaFit Monday
PSKC CrossFit - CrossFitWeightlifting1: Deadlift (6 x 1 @ 90% )There is NO all out set today.Accessory2: Dimel Deadlift (3 x 15 @ 30-40% of Max Deadlift)Start at the top and lower the bar to just below the knee while shifting weight back to the...
07 Dec UNLOADED 12-7-15
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata :20w/:10r x 8 @ each station 1) Overhead Swings (53/35) 2) Row/Ski 3)KB Thruster (53/35) Switch arms each round 4)Plate Push...
06 Dec Anguish —> Refuge —> Change
For those that don't know, our gym is located down the block from one of the largest rehab facilities in the state. Seeing that our area has one of the largest drug problems in the state, you can imagine it's a pretty big place with...
05 Dec Pain Clinic 12.5.15
PSKC CrossFit - CrossFitMetcon1: Metcon (No Measure)Partner workout! Stay at each station for 6:00. 1a) 15 Wall Ball (20/14) 1b) Russian KB Swing (53/35) 2a) 7 x Front Squat 2b) Flutter Kicks 3a) 12/10 Calorie Row 3b) Plank 4a) Double KB Clean & Press x 7 4b) V-Ups...
04 Dec 12-4-15
PSKC CrossFit - CrossFitMetconMetcon (Time)FRAN turns the Filthy 50!!! (Partner Style- 1 Working @ a time- Split reps as needed) Fran 21-15-9 Thruster (95/65) Pull Ups THEN 50 x Box Jumps (24/20) 50 x Pull Ups 50 x KB Swing (53/35) 50 x Walking Lunges 50 x T2B 50 x Push Press (45/35) 50 x Sit Ups 50 x...
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