PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Front Squats (135/95) [115/75] {65/35} 5 Pull-Ups Station 2- 10 Burpees 5 Double KB Clean and Press...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up For Time 150 Wallballs (20/14) (14/10) (Split Reps as needed, 1 working at a time) **EMOM each partner completes 3 Burpees **EMOM expires once Wallballs are complete and partners must complete a 400m Run Cashout Together...
PSKC CrossFit - CrossFitKettle Bell Complex1: Metcon (Weight)KB Complex Work up to a heavy set of the following (complete at least three sets) One set of the complex consists of the following: Perform 1 snatch, 1 push press, 1 jerk before switching hands and repeating. Perform 2 snatches, 2...
PSKC CrossFit - UNLOADEDKettle Bell Complex1: Metcon (Weight)KB Complex Work up to a heavy set of the following (complete at least three sets) One set of the complex consists of the following: Perform 1 snatch, 1 push press, 1 jerk before switching hands and repeating. Perform 2 snatches, 2...
PSKC CrossFit - CrossFitWeightlifting1: Bench Press (Establish a New 1 Rep Max)Metcon2: Metcon (Time)21-15-9 of: - OH Kettlebell Swings - Pull Ups - Push Ups Rx - 70/53 Mod 1 - 53/35 Mod 2 - 35/26 (Russian Swings)...
PSKC CrossFit - UNLOADEDSKILLWork up to a heavy set of the following DBL KB Complex: (Curtis P) Clean, Lunge Left, Lunge Right, PressMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Situps 2) Alternating Lunges with OH Plate Hold (45/25) (35/15) (no plate) 3) DBL KB Clean...
Shane is a proud member of the morning crew and started PSKC back in July. Since that time he's dropped over 20lbs, more flexible, faster, and stronger than ever. He's such a kind dude raising two great boys. Big props to Shane and all his hard...
PSKC CrossFit - CrossFitWeightlifting1: Power Clean + 3 Push Presses (Work up to a max set of the complex)Power Clean + 3 Push PressesMetcon2: Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 5 Hang Power Cleans 10 Bar Over Burpees 15 Air Squats Rx - 165/115 Mod 1 - 135/95 Mod...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 Rounds For Time 200m Row 10 Overhead Swings (53/35) (44/26) (35/18) 10 Goblet Squats 10 Push Press (5 each arm)...
PSKC CrossFit - CrossFitWeightlifting1: Back Squat (Establish a New 1 Rep Max)MetconEMOM - Every Minute on the Minute2: Metcon (AMRAP - Rounds)12 Minute EMOM (4 rounds of the following three movements, complete one movement each minute and rest the remainder): - 10 Box Jump Overs...