Today’s Workout

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 - 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 - CrossFitMetconMetcon (Time)For Time: Teams of 3 - one working at a time: Only one athlete working at a time. 400m Run Relay 50 reps x 135/95 ground to overhead relay 500m row relay 50 x burpee over bar 500m x SkiErg Relay 50 x Front Squat 135/95...

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