WOD

PSKC CrossFit - CrossFitWe are kicking off Veterans Day week with a Hero WOD everyday this week. If you are veteran please email dale@www.pskccrossfit.com with your service photo by Monday night. Today we are joining our friends at the Raider Project to help veterans out. Please...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner UP! Split reps as necessary-Runs must be done together Benchmark Kelly 5 RFT 400M Run 30 Box Jumps (24"/20") 30 Wall Balls (20/14)...

PSKC CrossFit - CrossFitMetconMetcon (Time)FLASHBACK FRIDAY 11.7.14 1) "Karen" 150 wall balls 2) "Grace" 30 x clean jerks (135/95) *Teams of 2 must complete Karen and Grace, you go/I go style. Teams can choose rep scheme however they wish as long as EACH PERSON does 150 wall balls...

PSKC CrossFit - CrossFitSKILL15 minutes to work on rope climbs. Beginners- learn foot lock. Advanced- work on leg less.EMOM - Every Minute on the MinuteMetcon (AMRAP - Rounds and Reps)"Beep Test" EMOM until failure to complete reps on the minute 7 thrusters (75/55) 7 pull-ups 7 Burpees MOD 1: 5 thrusters (75/55) 5 pull-ups 5...

PSKC CrossFit - Liftmore (Olympic Lifting)Testing our C&J and FS today! Next week we will be starting a 2-day-per-week squat program that includes both front & back squats (Hatch Squat Program).Weightlifting1: Clean and Jerk (Find 1RM)2: Front Squat (Find 1RM)This again is a training...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Find Training Max)MetconMetcon (AMRAP - Reps)6 Rounds for max reps of: 1 minute Row/Ski/Bike for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest Record scores for all 18 sets MOD 1: 6 rounds/ substitute singles for double unders MOD 2: 5 rounds...

PSKC CrossFit - CrossFitWeightliftingKETTLEBELL Complex (Work up to heavy set of the complex)1 DB KB CLEAN + 2 DB KB FRONT SQUATSMetconMetcon (AMRAP - Rounds and Reps)12 MIN AMRAP 200m sprint 10 KB snatches r/l (53/35) 10 wall balls (20/14) MOD 1: Same movements Sub (44/26) KB movements MOD 2: Same movements Sub (35/18)...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (Find 1RM)Focus on the aggressive pull under the bar and use this section to build confidence before maxing your snatch. Aim for > your 1RM snatch.Weightlifting2: Snatch (Find 1RM)Max day!! Bring your A-Game and let's...

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