WOD

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 rounds of 30w/15r circuit: :90 sec rest between rounds 1) Walking Lunges (53/35) 2) Pull Ups/Ring Row 3) Slamball (30/20) 4) Plate Push 5) Jump Rope Score is total number of reps per round...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Death by Wall Ball's w/ 3 Burpee EMOM 1st - 3 Burpee + 1 Wall Ball (20/14) 2nd- 3 Burpee + 2 Wall Ball Etc.....

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3 10,000m Row for time. One athlete works at a time. Switch every 250m. Athletes must complete 7 burpee box jumps (24/20″) before returning to the rower. Each row should be an all out sprint!...

PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Split up into the following groups based on skill level and spend around 15 minutes working on the following: A) Handstand Push Up Progressions (i.e. max set of strict, facing the wall, feet on box, etc.) AND/OR B) Rope Climb Technique Review...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean with First Pull Pause (Work up to a heavy set of the complex)Pause for 3 sec approximately 2" off of the ground.The focus today is on breaking up the first pull to mitigate any early rise of the...

The CrossFit Open is quickly approaching! Just like last year we are bringing back the wildly awesome and successful Friday Night Lights. What is Friday Night Lights? It's when we take everyone that has registered for the Open, break them down into 5 teams and...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)4 X 5 min AMRAP Set bell down as needed 2 min rest between each round 1- 400 m Run/Row remaining time - max rep Russian KB Swing (53/35) 2-400 m Run/Row rem. time - max reps KB Push Press (53/35) either arm 3-400 m...

PSKC CrossFit - CrossFitWeightlifting1a: Bench Press (6 x 1 @ 90%)There is NO all out set today.1b: Bench Press (1RM)Only complete this section (i.e. find 1RM) if you're signed up for the Hunger Wods as this is the weekly workout. Also, you MUST PAUSE...

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