30 Jan 1-30-17
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x 4 Flutter Kicks/Hollow Hold Bear Crawl/Plank Slamball/Wall Sit DB KB Push Press/Overhead Hold Stay at each station for 4x...
Today’s Workout
30 Jan First Blood
PSKC CrossFit - CrossFitWeightliftingFront Squat (6 x 1 at 90%)No all out setAccessoryBack Rack Lunge (3 x 5 each leg)MetconMetcon (AMRAP - Rounds and Reps)Partner Up 20:00 AMRAP BackSquat x 5 (225/155 - 185/125 - 135/95) DBL KB Push Press x 10 (55/35 - 44/26 - 35/18) Partner...
30 Jan MEN AT WORK
PSKC CrossFit - Men at WorkBench Press w/Straight Bar Against Doubled Micro Mini's (under 185 lb. Max) or Mini's (Over 185 lb. Max), to a 1 Board (4x4 @70%)...
28 Jan Bible And Barbells
PSKC CrossFit - CrossFitMetcon (Time)Partner Up - Splits Reps as Needed 2 rounds - 30 min Cap 100x KB American Swings 100x Wall Balls 100x Sit-ups 100x Lunges (each lunge is a rep)...
27 Jan 01/27/2017
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 – For time 150 Deadlifts ( 155/105/ 135/95 105/75) 120 Pull Ups 1200 M Run ( Team runs together) 100 Back Squats 80 Slam balls 800M run 80 Hang Cleans 60 HSPU (mods should be variations of HSPU like feet on the...
27 Jan UNLOADED – MOSCATO
PSKC CrossFit - UNLOADEDMetconMetcon (Time)P A R T N E R U P - split reps as needed - p1 works while p2 holds Work - 100 DBL KB Thrusters (53/35) Hold - Plank Work - 100 Cal Ski Hold - OH Plate Hold (35/25) Work - 100 Air Squats Hold -...
26 Jan UNLOADED – MIXING WHITE w/ RED
PSKC CrossFit - UNLOADED...
26 Jan 01/26/2017
PSKC CrossFit - CrossFitWeightliftingTurkish Get Up (1RM )MetconMetcon (AMRAP - Reps)Teams of 3 relay Style 5 min Stations/ Rest 2 minutes between each Wall Balls ( Burpee penalty if ball drops) Cal s Row/Ski DKB Front Squats (53/35 44/26 35/18) *** Score will be the total amount of...
25 Jan UNLOADED – RIESLING
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)20 MIN A M R A P 10 Box Jumps 15 Wall Balls (20/14) 20 Pull Ups (Jumping); (Ring Rows) 25 Double Unders (50 Singles)...
25 Jan 1/25/2017
PSKC CrossFit - CrossFitWeightliftingPush Press (5x3 (last set all out) 80%)AccessoryZ Press (3x8)Sit on the floor, legs extended and perform a military press.MetconMetcon (Time)5 RFT 5 KB Snatches each ( 53/35 44/26 35/18) 10 Box Jumps (Step Ups) 15 V ups (Sit Ups)...
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