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...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 rounds 400 m run 15 Goblet Thrusters (53/35) 10 Pull Up/Ring Row 5 Slamball (30/20) *30 min time cap...
PSKC CrossFit - CrossFitMetcon (No Measure)Caveman Circuit: Warmup: Technique Review on Tire Flips and Sled Rows. 30 minutes working through the following: 1. 5 x Tire Flips 2. Heavy Farmers Carry (70/53) down and back length of building 3. Bench Press x 5 4. Sled Rows - Down & Back TurfThis is...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Metcon (No Measure)Do today's class workout! Caveman Circuit!! Have fun....
We wanted to give a big shout out to John (formerly known as Honey Buns). After several years of training at PSKC he finally got his eating on track and is down 20+ lbs. His secret? He gave up his beloved honey buns, bread, and...
PSKC CrossFit - CrossFitKiss your legs goodbye.WeightliftingBack Squat (Choose a weight for an all out set of max reps. )Warmup for 10-15 minutes on lighter weights, then pick a weight and go for broke. Choose from: 135/95 185/125 225/155 275/185 315/205 *Rules of the game, rest cannot exceed 2 seconds at...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time: 800m run 10x target burpees 400m run 20 X target burpees 200m run 30x target burpees...
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...
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...
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....