Today’s Workout

27 Dec How fit are you for 2017?!

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PSKC CrossFit - CrossFitMetconMetcon (Time)16.5 ReTest For Time: 21-18-15-12-9-6-3 Thruster (95/65) Bar facing BurpeesMod 65/45...

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27 Dec UNLOADED 12-27-16

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PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP (2-4-6-8-10…) Wall balls Pull Up/Ring rows 2 min rest 8 min AMRAP (2-4-6-8-10…) Single KB Thruster (53/35) Sit ups 2 min rest 8 min AMRAP (2-4-6-8-10...

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23 Dec UNLOADED – 12 Days of Christmas

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)“12 Days Of Christmas” 1. American KB Swing (53/35) 2. KB Clean - Total (53/35) 3. KB Snatch - Total (53/35) 4. Pull-ups/Ring Row 5. Box Jumps (24/20) 6. TTB/K2E/Sit Ups 7. Burpee 8. Push-ups 9. Air squats 10. Wall Ball 11. WB Side to Side Slams 12. Single KB Thruster (53/35) Performed like...

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23 Dec 12 Days of Christmas

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PSKC CrossFit - CrossFitMetcon (Time)12 Days Of Christmas Partner Up- You go I go. No sharing of reps. 1. DL (275/185) 2. KB Snatch - 1 ea (53/35) 3. HSPU (scale 1 wall walk) 4. Pull-ups 5. Box Jumps (24/20) 6. TTB 7. Burpee 8. Push-ups 9. Air Squats 10. Wall Ball Shots 11. Sit-Ups 12. KB Thrusters...

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22 Dec “Baby It’s Cold Outside”

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PSKC CrossFit - CrossFitSKILL20 min to review and practice Double UndersMetconMetcon (Time)"FROSTY" 3 Rds for time * 200m run * 50 DUs * 16 American Swings (53/35)MOD1: 100 single unders, (44/26) MOD2: 100 Single unders, (35/18)...

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21 Dec UNLOADED – Santa’s Reindeer

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)"Santa's Reindeer" Partner Up with your Favorite Secret Santa Friend! Split Reps as needed, 1 working at a time! 9 Reindeer Rounds 9x Cal Row/Ski/Airdyne 9x Slamball 9x Push Ups 9x Wall Ball Sit Up Passes (9 passes between partner) 9x Goblet Squats 9x Lunges Each Leg 9x Burpees 9x Pull Ups/Ring...

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21 Dec 3 Wise Men

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PSKC CrossFit - CrossFitWeightliftingClean and Jerk (Work up to a heavy single)MetconMetcon (AMRAP - Reps)3 min AMRAP * 3 Power Cleans, 3 Front Squats, 3 STO (135/95) * Rest 3 min 3 min AMRAP * 3 Power Cleans, 3 Front Squats, 3 STO (155/105) * Rest 3 min 3 min AMRAP *...

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20 Dec UNLOADED- Cookies & Egg Nog

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 RFT 200m Run 8 x DB KB Clean (53/35) 8 x DB KB Push Press (53/35)...

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20 Dec “Dasher”

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PSKC CrossFit - CrossFitGymnastics20 min to work on pull-up progression. Ring rows - kipping pullups - kipping C2B - Bar MUMetconMetcon (Time)4rds for time 12 C2B Pull-ups 12 HSPUMOD1: regular pull-ups, regular push-ups MOD2: jumping C2B, inclined push-ups...

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19 Dec “Reindeer Gainz”

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PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy single)MetconMetcon (AMRAP - Reps)Teams of 3 - AMRAP 25min 100 cal row - 50 Thrusters (75/45) 100cal row - 50 Thrusters (95/65) 100 cal row - 50 Thrusters (135/95) 100 cal row - MAX Thrusters (155/105)Score is total Thrusters...

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