WOD

PSKC CrossFit - CrossFitGymnasticsBrush up on your Kip http://breakingmuscle.com/video/chris-speallers-tips-for-efficient-kipping-handstand-push-upsHandstand Push-ups (10-9-8-7-6-5-4-3-2-1)Record score as Max set of unbroken kipping HSPU.MetconCliff Notes from the Great Wall of SuckMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 5 HSPU 10 Power Cleans (135/95) 15 Burpees 20 KB Swings (53/35) 25 WB (20/14) Mod 2: 20 Minute AMRAP 5...

PSKC CrossFit - CrossFitWeightliftingFirst we pulled them from the floor, now it's time to throw those PR's overhead!Split JerkMetconJackie SquaredMetcon (Time)Partner "Jackie" Teams of 2; Split the Reps 2000m Row 100 Thrusters (45/35) 60 Pullups Mod 2: 2000m Row 100 Thrusters (45/35) 60 Jumping Pullups Mod 1: 2000m Row 60 Thrusters (45/35) 40 Jumping Pullups...

“It’s not the years in your life that count. But the life in your years. In other words, it’s not necessarily how long you live that matters, but the life contained within those years”. - Abraham Lincoln In January we will be introducing the Climb. A 6 week...

PSKC CrossFit - CrossFitSKILLDouble-Unders (Work up to a max Unbroken Set)MetconMetcon (Time)Metcon: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Double Unders 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 2: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Singles 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 1: 3 Rounds for Max Reps 1:00...

PSKC CrossFit - CrossFitWeightliftingYou've been putting in the work and now it's time to lift heavy! Let's see some PR's!DeadliftMetconMetcon (Time)3 RFT 10 Clean & Jerk (135/95) 400m Run Mod 2: 3 RFT 10 Clean & Jerk (95/65) 400m Run Mod 1: 3 RFT 10 Clean & Jerk (65/45) 400m Run...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)1000 m row 50 x KB push press total (53/35) 40 x Goblet Squat (53/35) 30 x 1 Arm KB Swings, each arm (53/35) 20 x burpees 10 x bear crawl up/back on turf...

PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)Teams of 2 complete AMRAP 25 of: One athlete works at a time. RX: 50 Wall Balls (20/14) 40 Overhead KB Swings (70/53) 30 Pull Ups 20 Deadlifts (225/155) 10 HSPU *Mod 2* 50 Wall Balls (20/14) 40 Overhead KB Swings (53/35) 30 Pull Ups 20 Deadlifts (185/125) 10...

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