WOD

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Split Jerk with 2 Second Pause (5 x 2 Climbing)Dip the knees out and maintain a vertical torso. Pause at the "bottom" of the dip for two (2) seconds before exploding all effort into the bar and performing...

PSKC CrossFit - CrossFitGymnasticsPistols (5 x 3 Each Leg)Ring Dips (5 x 3)MetconMetcon (AMRAP - Reps)30w/30h/30r x 4 Flutter Kicks / Hold Wall Balls / Wall Sits Mountain Climbers / Plank KB Swings / Dead Hangs *Stay at same station for 4 rounds*...

PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)21 Min EMOM 1st Min - 10 Wall Ball 2nd Min - 12 KB Swings (53/25) 3rd Min - 12 Weighted Lunges (6 each leg) (53/35) Continue this cycle for 21 min. Rest for remainder of minute, after...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3: Go to Levee: 20 min AMRAP P1: Levee sprint P2: 7 x Burpee P3: 10 x Swings Done relay style, Partner 1 sprints then tags 2, 2 does burpees then tags 3 who does swings. After 3 is done...

PSKC CrossFit - CrossFitGymnasticsDo 5 sets of rope climbs and strict/weighted pullups. Perform 2 reps of each.A: Rope Climb (5 x 2)GymnasticsB: Pull-ups (5 x 2)MetconMetcon (No Measure)40 sec on/ 20 sec off x 4 Stay on same station for all 4 rounds Weighted sit ups Goblet squats Skierg OH...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Tall Snatch (4 x 5 )Start with the bar at the hips, quick extension then violent pull under. --> https://vimeo.com/48416098Weightlifting2: Snatch Pull + Power Snatch + Full Snatch (Work up to a heavy set of the complex.)All three (3) movements...

5 YEAR ANNIVERSARY CELEBRATION Please join us this Saturday, September 5th at 2pm to celebrate 5 years in business. Here’s what we have in store: 2pm - 4pm: 4 person team random draw competition. We did this last year and it was a blast! Whoever shows up we throw...

PSKC CrossFit - CrossFitDELOAD WEEK: Time to work on skills and get outside.SKILL ()Metcon (AMRAP - Rounds and Reps)A: KB CLEAN AND PRESS 5 4 3 2 1 B: 15 MIN AMRAP PARTNER LEVEE SPRINTS, YOU GO I GO...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Pain Clinic 4 x 6 Min Stations 1:30 min rest between stations 1) P1: 10 Cal Skierg P2: Burpees 2) P1: Plate Pushes P2: Flutter Kicks 3) P1: 10 x Single KB Push Press (Switch arms each...

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