Today’s Workout

17 Aug UNLOADED 8-17-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time: 800m run 10x target burpees 400m run 20 X target burpees 200m run 30x target burpees...

16 Aug Short Circuit

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PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (5 x 5)5 Rounds of: 5 x Pull - ups (strict) 10 x Pushups Scale up (weighted) or down as necessaryB: Push-ups (5 x 10)MetconMetcon (AMRAP - Reps)5 round circuit :40w/:20r 1. Slamball 2. Box Jump 3. Situps 4. Burpees *one minute rest in between rounds...

16 Aug Liftmo

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Lift-Off + Clean + Jerk (5 sets @ 75% of max clean and jerk)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...

15 Aug Sled Dawgs

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PSKC CrossFit - CrossFit"You want to improve your mental toughness? Try this - BE TOUGHER" -Jocko WillinkWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (establish heavy single for the day)This is really a power clean and shoulder to overhead. Whatever gets you the most weight over your head....

15 Aug UNLOADED 8-15-16

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PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Work/Rest :30 P1 /:30 P2 x 5 min -1 min rest between stations- P1 works 1st :30 seconds, P2 works 2nd :30 seconds. Stay @ station for 5x Switch station during rest. Wall Ball/Air Squats Suicide Sprints Rig/Turf Sledgehammer Battling Ropes Burpees facing/over plate...

13 Aug Bible and Barbells

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PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Partner Up/You • Go • I • Go 7 min AMRAP X 2 1. 10x sit-ups 20x moutain climbers 2. 10x air squats 5x burpees Score is total # of rounds and reps...

12 Aug UNLOADED 8-12-16

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner "Cindy" w/ Extra 5 Min 5 Pull Ups/Ring Rows 10 Push Ups 15 Squats 25 min - Each partner must complete all reps. P1 completes 1 station before P2 can begin station. P1 cannot start next station until P2 is...

12 Aug 08/12/16

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PSKC CrossFit - CrossFitMetcon (Time)Partner up- 1 person working at a time Run 1200 m Together 75 Push Press ( 135/95 95/65 75/55) 75 Toes to Bar 75 OH Swings (53/35 44/26 35/18) 75 lung/lung/squat 1200m run Together...

11 Aug Lift-A-Thon

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Deadlift (5 x 2; USE THE AXLE BAR)Work up to a heavy double overhand grip (NOT MIXED) on the axle bar.Slightly Faster Weightlifting2: Metcon (AMRAP - Rounds)20 Min AMRAP (for weight, not time) - 1 x Yoke walk the length...

11 Aug 08/11/16

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PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (AMRAP - Rounds)EMOM x 20 Minutes Odd Minutes- - 5 Deadlifts (225/155 185/125 135/95) - 5 Burpees over the Bar Even Minutes- - 5 Push ups - 5 KB Snatches each side (53/35 44/26...

Today’s Workout

17 Aug UNLOADED 8-17-16

16 Aug Short Circuit

16 Aug Liftmo

15 Aug Sled Dawgs

15 Aug UNLOADED 8-15-16

13 Aug Bible and Barbells

12 Aug UNLOADED 8-12-16

12 Aug 08/12/16

11 Aug Lift-A-Thon

11 Aug 08/11/16

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