WOD

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner You Go/I Go Cash In - 200 m Run 8 Rounds x 8 Reps x 8 Stations Burpees KB Thruster (53/35) (Total) Russian Swing (53/35) Box Jump Push Ups Sit Ups Cal Ski Jump Rope Cash Out 200m Run...

PSKC CrossFit - CrossFitWeightliftingStrict Press ( 6 x 1 @ 90% - No all out set)AccessoryBent Over Row (3 x 10 (each arm) )https://www.youtube.com/watch?v=e2N0_-FxaPIMetconMetcon (Time)4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 30 Double UndersMod 1 4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 90 Singles Mod 2 4 RFT 10 Cal Row/Ski 15 Slamball (20/10) 60...

PSKC CrossFit - CrossFitWeightliftingThruster (Work up to heavy set of 3 rep Thruster)https://www.youtube.com/watch?v=sWdo3dxgROIMetconMetcon (Time)21-15-9 Thruster (95/65) Box JumpsMod 1 21-15-9 Thruster (75/45) Box Jumps Mod 2 21-15-9 Thruster (45/35) Step Ups...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch with a Pause at Top of Knee (Work up to a...

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...

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...

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...

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...

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...

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