Hey guys! We will be participating in a fundraiser to support WV flood relief. Here's a couple ways you can help: 1) Go to this site to participate in a nationwide social media blast. It's completely free - but please do so before 2pm today! https://www.thunderclap.it/projects/43908-wvstrong-flood-relief 2) Purchase a...
PSKC CrossFit - CrossFitWeightlifting3 Rds - Max Effort Not for timeBench Press (3 X Max Effort @ body weight)Pull-ups (3 X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min (3-6-9-12-15-18...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:30h/:30r Stay at each station for 5x :90 rest between stations Slurpees/Overhead Hold (30/20)/Rest Walking Lunges (44/26)/Wall Sit/Rest Mtn Climbers/Plank/Rest KB Thruster (53/35)/Hollow Hold/Rest...
PSKC CrossFit - CrossFitWeightliftingFront Squat (1 X 3)Work up to a 3 rep maxEMOM - Every Minute on the MinuteMetcon (AMRAP - Reps)EMOM - 16 min total Cal row (15/12) 3 Front squats* at 75% of above 10 bar facing burpees 20 abmat situps*FS bar must be taken from...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)4 Stations 6 min each Partner Work/Hold 7 x Slurpees (30/20) Overhead Hold (35/45) Dbl KB Walking Lunge (26/44) Wall Sit 200 m Sprint Weighted Sit Ups (25/15) Plate Push x 1 on Turf Plank Hold...
PSKC CrossFit - CrossFitThe unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth,...
"Every time I step foot in the gym I am amazed at what my body is able to do and endure. I've come a long way in just four months and I look forward to what the future holds during this journey. Now instead of...
PSKC CrossFit - CrossFitMetconMetcon (No Measure)1) 7 X thruster (95/65) - Plank 2) 12 wall balls - V ups (hollow rock) 3) Plate pushes down and back - Slam ball 4) Waiter walks out front -...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Friday P1 :30/P2 :30 x 5 Rounds 1- Burpees 2- Medball Wall Slams (20/14) 3- Mtn Climbers (both legs = 1) 4- Air Squats 5- Airdyne 6- Rest 1 Min Together!! ***Score is total # of reps completed by pair, each round***...