Today’s Workout

PSKC CrossFit - CrossFitBack Squat (4x4 @70% Last Set Max Effort)Accessory: 3x12 Front Rack Lunges (6x each leg)Metcon (Time)3 RFT:
 15 Dead Lift 225/155
 30 Wall Balls, 20/14
 60 Double UndersMod 2 (185/135) (14/10) 120 singles Mod 1 (155/105) Air Squats 60 singles...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch with a Pause at Top of Knee (1RM)Pause for three(3) seconds...

PSKC CrossFit - CrossFitCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Station 1 Row 200 m Wall Sit Station 2 American KB Swing (53/35) x 10 Overhead Hold Station 3 Burpees x 7 Plank Hold Station 4 Slamball x 10 Flutter Kicks...

PSKC CrossFit - CrossFitMetconCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Hang Clean (2RM)Work up to a heavy double from the hi-hang. Today we're focusing on getting the most out of the pull and the quick "pull" underneath the bar. See this for what I'm talking about (yes that's 341lb...

PSKC CrossFit - CrossFitWeightliftingDouble Kettlebell ThrusterMetconMetcon (Time)3 rounds 10 x 1 arm kb swings w/s 10 x kb clean and press w/s 10 x kb snatchs w/s 10 x burpees KB weight - 53/35...

It’s Arnold week! This is one of our favorite events of the year. Team SAR will be representing in full force with 15 adaptive athletes going head to head against able bodied CrossFitters. This year they will have an all adaptive team plus 3 x...

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