29 Oct 10/29/2015
PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (5-4-3-2-1)GymnasticsPull-ups (1-2-3-4-5)MetconMetcon (No Measure)40 sec on/20 sec off Toes to Bar Wall Ball Burpee pull ups Plate Pushes...
WOD
29 Oct Liftmore 10.29.15
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (6 x 2, Climbing)Weightlifting2: Snatch Pull + Full Snatch (Work up to a heavy DOUBLE (you may reset between))1 pull + 1 Snatch = 1 rep of the complexFocus on patience on the first pull and elongate...
28 Oct 10/28/2015
PSKC CrossFit - CrossFitWeightliftingSplit JerkMetconMetcon (AMRAP - Reps)Tabatta 20/10 x 8 Push Ups V ups KB Swings Slam ball...
28 Oct UNLOADED 10-28-15
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 4 1- Plate push/plank 2- Flutter kick/hollow 3- Farmers carry (70/53) /over head hold 4- Airdyne/Wall Sit...
27 Oct 10.27.15
PSKC CrossFit - CrossFitWarm-upReview rowing techniqueMetconMetcon (Time)Partner Up: 80 row/ski 40 burpees 60 row/ski 60 burpees 40 row/ski 80 burpeescompare to 5/7/15 Mod 2: Same Mod 1: cut reps/cals in 1/2...
27 Oct Liftmore 10.27.15
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4, climbing)Complete one (1) split jerk to achieve proper positioning and them complete four (4) strict presses from the split position.Weightlifting2: Clean Pull + Full Clean + Jerk (Work up to a...
26 Oct Learning to Believe Again
We wanted to share this story with you all from one of Coach Hammer's clients (Dale Powell) who is a professor at Shawnee State. As you can see, a little bit of confidence through increased capability can go a long way. "I started working out with...
26 Oct UNLOADED 10-26-15
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner up! Split reps as necessary-one person working at a time. For time: 100 slamball 100 kb swing 40 cal row/ski 40 burpee box jump...
26 Oct 10/26/2015
PSKC CrossFit - CrossFit (No Measure)EMOM X 12 ODD- Toes to Bar x 10 EVEN Slam ball x 15MetconMetcon (Time)21-18-15...
25 Oct Cyborg Special
PSKC CrossFit - CrossFitDELOAD WEEK: Time to take a break from the barbell and hit up some fun conditioning and skill based workouts this week! Don't forget about Diesel's Fundraiser this Saturday. And finally, tonight is the last chance to order the new hoodies! http://www.pskcstrong.com/pre-order-new-hoodies-this-weekend-only/EMOM - Every...
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