06 Jan FYF – 6JAN17
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3: 1 working at time. 2K Row 225 x Wall Ball (20/14) 2K Row 90 x Burpee to T2BBurpee to T2B: Do a burpee, jump to bar and knock out a T2B...
Today’s Workout
05 Jan KettleHell
PSKC CrossFit - CrossFitWeightlifting1: Double KB Thruster (Work up to a heavy set of 3 reps)Metcon2: Metcon (Time)Partner Up and complete 10-9-8-..1 of the following (each partner completes reps before moving on) - Double KB Thruster (53/35) {35/26} [26/18] - Slam Balls - Clapping Push...
04 Jan UNLOADED – #BODYGOALS
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)15 MIN AMRAP 5 Box Jumps 10 Air Squats 15 Cal Row...
04 Jan Throw it Overhead
PSKC CrossFit - CrossFitWeightlifting1: Push Press (1RM)Establish your training maxMetcon2: Metcon (Time)3 Rounds for time of: - 500m Row/Ski (or 400m run) - 12 Push Jerks (155/105) {135/95} [95/65] - 15 Toes to Bar [{sit ups}]...
03 Jan These 5 Words Changed My Life
One Day Closer to Death These 5 words made 2016 one of the most successful years of my life. Every morning I wake up and I reflect on the fact that I woke up one day closer to death. That day could be today, 8 years,...
03 Jan UNLOADED – #TONE
PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME 400 M RUN 15 DBL KB Clean and Press (53/35) 15 Burpees 200 M RUN 12 DBL KB Clean and Press (53/35) 12 Burpees 100 M RUN 9 DBL KB Clean and Press (53/35) 9 Burpees...
03 Jan All the EMOMs
PSKC CrossFit - CrossFitWeightlifting1: Metcon (Weight)Alternating 12 minute EMOM (6 sets of each of the following) A) 3 x Overhead Squats (pick a challenging weight and stay there) B) 8 x Box Jumps (go one step higher than you normally do in a workout if...
02 Jan We’re Getting After It in 2017!
We’re here to get after it in 2017. In addition to our core programs (CrossFit, Unloaded, and PSKC Kids) we’ve got some extra goodies for you guys in the New Year! Bring a Friend and FREE Nutrition Seminar - Saturday January 7th Bring a buddy and come...
02 Jan 300 Reps
PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1RM)Establish your training maxMetcon2: Metcon (Time)10 Rounds for time of: - 10 Air Squats - 10 Pull Ups (jumping if needed) - 10 Lunges (5 each side)...
02 Jan UNLOADED 1-2-17
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Monday :40w/:20r x 8 1-Goblet Squat (53/35) 2-Plank 3- Alt Lunges (53/35) 4- Ring dips/Bench Dips Use 20 sec rest to move to the next station. 2 min rest at halftime (after round 4)...
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