WOD

PSKC CrossFit - CrossFitSumo Deadlift (4x4 @70%)3 Common Mistakes in Sumo Deadlift https://youtu.be/ioo4LKjwQfgAccessoryBack Shoulder Lunges 3x10 (5 each leg) https://youtu.be/ci4rsmlOk24Metcon (AMRAP - Rounds and Reps)10 MIN AMRAP 7 x Double Kettlebell Front Squats (53/35) 30 Double Unders...

  Over the last few weeks we've been developing an all natural healing salve to help heal the minor rips, tears, scrapes, and cuts you encounter in the gym. It all started when a member of the gym (Renee - mother of 3) wanted to develop a...

This Saturday at 9AM we will be hosting our monthly FREE workout. Any and all are welcome to come down and check out the gym. The following Monday kicks off our August 101 course. We have 3 slots remaining, if you're interested all you need to...

PSKC CrossFit - CrossFitLong Chipper (Time)2015 Crossfit Games Masters/Teen Event #4 Run 1000 25 power cleans (135/95) 25 box jump overs (24/20) 25 C2B Pull-Ups 50 wall ball shots (20/14) 25 C2B Pull-Ups 25 box jump overs 25 power cleans...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from the Bottom of a Squat (6, 4, 2, 1 Climbing in weight)Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.Weightlifting2:...

PSKC CrossFit - CrossFitGymnastics*20 min to work on the gymanstics (kipping) swing *If proficient, work on kipping TTB/Pull-upsMetconMetcon (Time)TTB Biathlon Run 400 18 TTB Run 400 15 TTB Run 400 12 TTB *200m Run penalty for coming off the bar...

PSKC CrossFit - CrossFitWeightliftingBench Press (5X5 @ 60%)AccessoryBent-over kb rows 3X10 each armE2MOMMetcon (AMRAP - Rounds)Every 2 min on the min for 20 min (10 rounds total) 3 ring dips 5 power snatch (95/65) 7 burpees...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (4 x 4 Climbing)Weightlifting2: Snatch from the Blocks (6 x 3 Climbing)Set the blocks up so that the bar is just below the top of the knee. Reps do NOT have to be touch-and-go. I...

PSKC CrossFit - CrossFitSKILLPower Clean (5X3 increasing weight)MetconMetcon (Time)Partner Up 30 Rounds for Time 5 wall ball shots (20/14) 3 HSPU 1 Power Clean (185/135)Partner #1 completes a full round before partner #2 starts...

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