Today’s Workout

22 Mar UNLOADED – 3/22

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PSKC CrossFit - UNLOADEDWeightliftingWeighted Good Mornings (5x5 Increasing weight each set)MetconMetcon (Time)4 RFT 400 M Run 40X Wall Balls (20/14)...

22 Mar Wednesday

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PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% (No all out set))AccessoryKettleBell Row3x12 each side Perform 5 Strict Pull ups in between setsMetconMetcon (Time)5 rounds for time 3 Strict presses (95/65) (75/55) (65/45) 6 Push Presses 9 Push Jerks 30 Double unders **3 burpees every time you set the bar...

21 Mar UNLOADED – 3/21

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)10 RFT PARTNER UP! 10X OH SWINGS (53/35) 10X BOX JUMPS 10X BURPEES P1 must complete entire round before P2 goes...

21 Mar 03/21/17

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PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy (Thruster Technique))MetconMetcon (Time)Teams of 3, only 1 working at a time 30 min time cap 100/75 Cal Row 75 Powers Cleans (135/95) (115/75) (95/65) 50 Bar over burpees 100/75 Cal Row 75 Deadlifts 50 Bar over Burpees 100/75Cal Row 75 Thrusters 50 Bar over Burpees...

20 Mar Monday

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PSKC CrossFit - CrossFitWeightliftingDeadlift (6x1 (@90%) )No all out setAccessoryBack Squat (3x10 @60%)Lunges up and down the turf in between setsMetconMetcon (Time)Metcon: This Workout was programmed on 10/14/13 5 rounds for time 10 OH Swings 53/35 10 KB Snatch (5 each arm) 10 Gob Squats 10 T2B ** Cash out...

20 Mar UNLOADED – 3/20

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PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (3x Max Effort Reps)MetconMetcon (AMRAP - Reps):30 W / :30 H / :30R X4 [stay at same station] 1- Goblet Squat / Squat Hold (53/35) 2- Push Up / Plank 3- OH Alt Lunges / Wall Sit (35/25) 4- Sit Ups / Hollow Hold...

17 Mar 03/18/2016

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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...

16 Mar Friend Fun

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PSKC CrossFit - CrossFitWarm-up-Time to mobilize and play the Rowling game!MetconMetcon (Time)METCON #1: Partner Up! 2x500 meter ROW (SPRINT!) Partner 1 will go, then partner 2, then call time!Metcon (AMRAP - Rounds and Reps)METCON #2: (with the same partner) 20 MINUTE AMRAP of the following: -50 Slamball -100 Stepups -200 Meter Farmer's...

15 Mar Free Workout Saturday 9am!

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We'd love to have you come down for a FREE workout this Saturday at 9am at PSKC. This is workout is designed to be fun and for all levels. All you need to do is fill out the form below and show up at 8:45am! Can't...

15 Mar Smokin’ Shoulders

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PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 at 80% (last set all out))AccessoryBarbell Row (3x10)MetconMetcon (Time)4 Rounds FOR TIME: -15 OH SWINGS (53/35) (44/26) (35/18) -15 T2B -15 Push Press (95/65) (75/55) (65/45)...

Today’s Workout

22 Mar UNLOADED – 3/22

22 Mar Wednesday

21 Mar UNLOADED – 3/21

21 Mar 03/21/17

20 Mar Monday

20 Mar UNLOADED – 3/20

17 Mar 03/18/2016

16 Mar Friend Fun

15 Mar Free Workout Saturday 9am!

15 Mar Smokin’ Shoulders

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