16 Sep Push Press Training Max
PSKC CrossFit - CrossFitWeightliftingPush Press (establish training max)MetconMetcon (Time)400m run 21 x Push Press (135/95) 400m run 15 x Push Press 400m run 9 x Push Press...
WOD
16 Sep UNLOADED 9-16-15
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Tabata (20w/10r) x 8 1- Battling Ropes (Don't count reps) 2- Weighted Lunges (53/35) 3- Jump Rope 4- KB Single Arm Thruster (53/35) (Switch arms each round)...
15 Sep Levee Test
PSKC CrossFit - CrossFitIntroducing the levee test. Sometimes you gotta find out what you're made of. Will you show up and find out? Or will you find a reason to stay home. It's not about the time, it's about having the strength to endure. What...
14 Sep Back Squat Training Max
PSKC CrossFit - CrossFitNew Cycle this week! Back Squat for lower body and Push Press for upper body. Remember training max is not a true 1RM effort. Work up to a heavy single and use that as your training max. DO NOT SQUAT HEAVY WITHOUT...
14 Sep UNLOADED 9-14-15
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 – Ring Rows 10 – Push Ups 15 – Goblet Squat (53/35) 200 M Run...
11 Sep UNLOADED 9/11 Memorial
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Please join us for a special 9/11 Tribute workout. Honor their sacrifice....
11 Sep NEVER FORGET
PSKC CrossFit - CrossFitToday we honor those who sacrificed their lives on 9.11.01.MetconMetcon (Time)Please join us for a special 9/11 Tribute workout. Honor their sacrifice....
10 Sep THURSDAY
PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (Find max set of strict unbroken HSPU)Pull-ups (Find max set of strict unbroken pull-ups )Kipping/Butterfly Pull-ups (Find max unbroken set of kipping/butterfly pullups)MetconMetcon (AMRAP - Rounds and Reps)CrossFit Games Open 15.4 8 MIN AMRAP: 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12...
09 Sep UNLOADED 9-9-15
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Partner Up 5 Min -400 m run as pair -Remaining time: max reps Box Jumps/Step Ups (You go- I go) 2 Min Rest 5 Min -500 m Row as pair -Remaining time: max reps Wall Balls (20/14) (You go- I go) 2 Min Rest 5 Min -20 Cal...
09 Sep WEDNESDAY
PSKC CrossFit - CrossFitWeightliftingBox Squat (15 minutes to establish 1RM)MetconMetcon (Time)For time: Run 400 21 kb snatch (53/35 each arm) Run 400 15 kb snatch Run 400 9 kb snatch Compare time to 6.10.2015...
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