WOD

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...

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...

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...

Do you remember playing outside until dark? Climbing trees? Having relay races? Riding bikes? Unfortunately, due to many reasons play and the importance of a children’s health has declined. During this time where there is distressing drop in health, academic expectations have risen. Academic performance is the main focus...

PSKC CrossFit - CrossFitCompare Snatch Complex weight to 5.12.15WeightliftingPower Snatch + Hi Hang Snatch (Work up to heavy single of the complex.)MetconMetcon (Time)3 Rounds for time: 12 Deadlifts (225/155) 12 Burpees Over Bar Compare time to 2.2.15...

We will be hosting our monthly FREE workout this Saturday, September 12th at 9am. If you've never had the chance to workout at PSKC this is a great opportunity to come down, meet everyone and get a great workout for free. The following Monday (14th) at...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/ 30h/ 30r - x 4 Slam Ball/ Overhead Hold Goblet Squat/ Wall Sit Mountain Climbers/ Plank Flutter Kicks/ Hold...

PSKC CrossFit - CrossFitBECKY – a WOD for Mental Health Awareness http://fitnesshq.com/becky-a-wod-for-mental-health-awareness/MetconMetcon (Time)Teams of 2 complete the following for time, reps are total per team: "Becky" Run 800m 30 squat snatches (95/65) Run 400m 30 Hang Cleans (95/65) Run 200m 30 Back Squats (95/65) Run 400m 30 Push-Ups Run 800m 30 Pull-Ups...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP TO THE LEVEE!!! Partner Up P1 - 10 x Goblet Squat (53/35) Levee Sprint Up & Back Tag partner 2 P2- 10 x Goblet Squat (53/35) ...

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