PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 Team will have a plate *all guys #45 *all girls #25 *mixed #35 Plate Can never touch ground during workout. 20x Burpee penalty for dropping plate Only one person working at a time Must complete one movement before moving on to next....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teamwork Makes the Dream Work! 3 Person Teams 3000m Row 300 Air Squats 150 Burpees 1 person rowing at all times. 1 person working on reps 1 person resting Teammates can alternate whenever necessary. Once row is complete, all 3 can work together on reps, still with 1 person...
This Saturday we are celebrating 6 years of business! Here’s the plan, we are moving the Pain Clinic back to 3pm. Then immediately following the special anniversary workout we are heading over to Port City for pub food, brew, high fives, and war stories. We’ve put...
PSKC CrossFit - CrossFithttps://youtu.be/74OBaLLi3tYMetcon (5 Rounds for reps)Call Your Partna! Partner 1 works :30 / Partner 2 works :30 x 5 rounds Min 1 -Push Press (75/45) Min 2 -Alt. Jumping Lunges Min 3 - ski/row/air dyne Min 4 - Sit-ups Min 5 - Double Unders (singles) Min 6 - Rest *score average...
PSKC CrossFit - CrossFitBench Press (3x Max Effort 65% of Bench Press Max)Metcon (AMRAP - Rounds and Reps)12 Min Amrap 20x slam balls (20/10) 20x push-ups (inverted) 20x kettlebell swings (53/35) (44/26) (36/18)...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 3-6-9-12-15-...
PSKC CrossFit - CrossFitDeadlift (3,3,3,3,3)https://youtu.be/oiDczs9j75E Kabuki Warrior & Mark Bell Deadlift KingsMetcon (Time)5 RFT 21x Wall Balls (20/14) (14/10) (air squat) 15x Pull-Ups (jumping) (ring rows) 9x Deadlifts (225/155) (185/135) (135/95)...
PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingClean Lift-Off + Clean + Jerk (5 sets, climbing)5 sets of: 3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a heavy complex for the day *Clean Lift-Off is just the first pull. Good set up position,...
PSKC CrossFit - CrossFitPower Clean (1 rep max)Going to work up to heavy power clean. Will use 70% of that number for the EMOMEMOM - Every Minute on the Minute10 min. EMOM - 5x Power Cleans @70%Metcon (AMRAP - Rounds and Reps)7 MIN AMRAP 20x Cleans...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps):40w/:20r Circuit 5 Rounds Wall Ball (20/14) Box Jump (24/20) DU/Jump Rope Weighted Sit Ups (25/15) 1 min rest...