Today’s Workout

28 Apr Feeling Pukey

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up! Run together, split the reps. 400m Run 100 Burpees 400m Run 100 Wallball (20/14) (14/10) 400m Run 100 Burpees 400m Run...

27 Apr men at work

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PSKC CrossFit - Men at WorkStrength Circuit...

27 Apr Feeling Winded

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PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

27 Apr Feeling Winded

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PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

26 Apr Feeling Froggy

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PSKC CrossFit - CrossFitWeightliftingSplit Jerk (4 x 4 @ 70%)MetconDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To...

26 Apr Feeling Kippy

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PSKC CrossFit - UNLOADEDGymnasticsKipping/Butterfly Pull-upsMetconMetcon (Time)5 RFT 9 Pull-ups 15 Burpee to Plate 21 Overhead Swings (53/35) ( 44/26) (35/18)...

25 Apr Feeling GymNASTY

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PSKC CrossFit - CrossFitSKILLHSPUReview HSPU then: 5-4-3-2-1 HSPU & POWER CLEANS **Start with a light PC, working your way up to the weight you will use in the workout. To brush up HSPU progresssions: www.gymnasticswod.com/content/kipping-handstand-push-progreMetcon (Time)“Holleyman”, Partner Style (Partner A completes 1 full round before Partner 2 goes) 30 RFT 5...

25 Apr Feeling Snatchy

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PSKC CrossFit - UNLOADEDSKILLKB Snatch (5-4-3-2-1 Each Arm (Start Light, Work Up to a Heav)MetconMetcon (Time)400m Run Cash In Then: 20-18-16-14-12-10-8-6-4-2 (split the reps between both arms) KB Snatch (53/35) (44/26) (35/18) Lunges w/ KB (front rack) 400m Run Cash Out...

24 Apr men at work

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PSKC CrossFit - Men at WorkStrength Circuit...

24 Apr Feeling Freshy Fresh

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PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @ 70%)**Last set is all outAccessoryWeighted Step-ups (3 x 8 Each leg)MetconMetcon (Time)5 RFT 12 V-Ups 6 Burpee Box Jump Overs (30/24) (24/20) 3 Bar Muscle Ups (6 Chest 2 Bar) (9 Pull-ups)...

Today’s Workout

28 Apr Feeling Pukey

27 Apr men at work

27 Apr Feeling Winded

27 Apr Feeling Winded

26 Apr Feeling Froggy

26 Apr Feeling Kippy

25 Apr Feeling GymNASTY

25 Apr Feeling Snatchy

24 Apr men at work

24 Apr Feeling Freshy Fresh

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