It's our goal every week to publish weekly workouts you can do at home and/or different places around the Portsmouth area. They require NO gym memberships and minimal to no equipment. Just simply a way to get outside and get a little fitness if you...
PSKC CrossFit - CrossFitWeightliftingThruster (1x1)//work up to a heavy thruster//MetconMetcon (AMRAP - Reps)AMRAP 10 MIN (The buy in is a part of the 10 minute margin) 400 Meter Run Buy in Then.. 5-10-15-20-25..ETC. THRUSTERS (95/65) (75/55) (65/45) BOX JUMPS (24/20) (Step ups) **Score is last round completed plus reps**...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Snatch (Work up to 85%)Complete 6 x 1 Every 90 Seconds at 85%More Weightlifting2: Snatch Grip Push Press (5 x 3)Slightly Faster Weightlifting3: Metcon (Weight)5 Rounds: - 30 Second GHD Static Hold - Yoke walk the length of the...
PSKC CrossFit - CrossFitGymnasticsToes-To-Bar (3x max reps)Take time to work on Toes to Bar progressions: Warm up: a.) Get a partner/a bench/pvc pipe or bar to work on shoulder mobility for toes to bar b.) V-Ups (work on touching your toes to your hands at the same...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 24-21-18-15-12-9-6-3 Russian KB Swing (53/35) Pull Up/ Ring Row 200m run Each partner must complete all reps, switch partners as needed, 1 working at a time Must complete all swings before switching to pull up/ring row After each set, run 200m together 25 min time cap...
PSKC CrossFit - CrossFitWeightliftingPower Snatch//work up to a heavy power snatch//MetconMetcon (AMRAP - Rounds)Every 2 minutes for 20 minutes: 5 Power Snatches (115/75) (95/65) (65/45) 10 Lateral Bar Over Burpees (Burpees) (7 Burpees)...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Lift-Off + Clean + Jerk5 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, weight in the...
PSKC CrossFit - CrossFitU.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata! (:20w/10r) x 8 1- Kneeling Side/Side Slamball (30/20) 2- Burpee Box Jump 3- KB Push Press (53/35) *Switch Arms After 4* 4- Plank Shoulder Taps 5- Jumping Squats...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner EMOM 1-10 Goblet Squats (53/35) 10-1 Burpees Emom 10 X Partner Alt. Slamball (30/20) Both Partners must complete all reps. (Slamball is split) 1 working at a time. (P1 completes 1 Goblet Squat, then p2 completes 1 Goblet Squat. P1 completes 10 Burpees, then P2 completes...