WOD

For those that don't know, our gym is located down the block from one of the largest rehab facilities in the state. Seeing that our area has one of the largest drug problems in the state, you can imagine it's a pretty big place with...

PSKC CrossFit - CrossFitMetcon1: Metcon (No Measure)Partner workout! Stay at each station for 6:00. 1a) 15 Wall Ball (20/14) 1b) Russian KB Swing (53/35) 2a) 7 x Front Squat 2b) Flutter Kicks 3a) 12/10 Calorie Row 3b) Plank 4a) Double KB Clean & Press x 7 4b) V-Ups...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Helen & Karen got in a fight Partner Style - Split reps as necessary, except for runs 150 x Wall Ball (20/14) 3 Rounds 400 m Run (must be done together) 21 KB Swings (53/35) 12 Pulls Ups Wall Balls can be split into 2 sections beginning/end or...

PSKC CrossFit - CrossFitMetconMetcon (Time)FRAN turns the Filthy 50!!! (Partner Style- 1 Working @ a time- Split reps as needed) Fran 21-15-9 Thruster (95/65) Pull Ups THEN 50 x Box Jumps (24/20) 50 x Pull Ups 50 x KB Swing (53/35) 50 x Walking Lunges 50 x T2B 50 x Push Press (45/35) 50 x Sit Ups 50 x...

PSKC CrossFit - Liftmore (Olympic Lifting)LIFTMORE IS NOW AT 6:30 PM ON THURSDAY Week 3 - Day 2 of Hatch Squat ProgramWarm-up1: Squat Jerk (5 x 2, Climbing and Quick)Practice squat jerk technique from the front rack position. Start out light and do not increase...

PSKC CrossFit - CrossFitSKILLKettlebell Technique ReviewMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 x 1 Arm Swing (Each Arm) (53/35) 10 x Snatch - Each Arm (53/35) 10 x Push Press - Each Arm (53/35) 10 x 1 Arm Squat - Each Arm (53/35)MOD 1: 20 Min AMRAP 10 x...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Split Jerk - 5 x 3 @ 80%)NO all out set!AccessoryRing Rows (4x12 Body Weight Ring Row/Weighted Row)MetconMetcon (Time)12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Pull UpMOD 1 12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Jumping Pull...

PSKC CrossFit - CrossFit1 Hang Power Clean + 1 Thruster (1 HPC + 1 Thruster)15 Minutes to work up to a 1 rmMetcon (Time)1 Rep Complex (ABOVE) then get 50% of that: 10-9-8-7-6-5-4-3-2-1 1)Hang Power Clean 2)Thruster **5 Burpee Penalty each time bar is dropped during each set*** ***NOTE- Perform 10...

PSKC CrossFit - Liftmore (Olympic Lifting)Week 3 - Day 1 of Hatch Squat ProgramWeightlifting1: Non-Heaving Snatch Balance (1 x 3, 1 x 2, 3 x 1; Climbing)Set the bar on your back in a back squat stance, without heaving dive under into the catch position...

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