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%)...
Today’s Workout
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 Men At Work
PSKC CrossFit - Men at WorkDeadlift...
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)...
24 Jan UNLOADED – MERLOT
PSKC CrossFit - UNLOADEDMetconMetcon (Time)F O R T I ME Buy In: 500 M Row - 7 Rounds - 10 KB Snatch [5 each arm] (53/35) 10 Slam Balls (20/10) Buy Out: 500 M Row...
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