Today’s Workout

02 May UNLOADED 5-2-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)6 min x 4 stations Partner Style Slurpee Wall Balls x 5 Plank Knees to elbows x 10 Rock hold Burpee box jumps x 7 Weighted leg raise holds Row 200 m KB rack hold...

29 Apr MAUPIN

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PSKC CrossFit - CrossFitJoin us as we honor one of Ohio's own. https://youtu.be/pgREmj3LHi4MetconMaupin (Time)4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click...

29 Apr UNLOADED 4-29-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style @ the Levee 40 x Levee Farmers Carry + Sprint P1 Farmers Carry to top of the levee, set kb down, jog down other side. Turn around & Sprint back up, pick up KB's & walk back down levee. Tag P2...

28 Apr Triple Threat

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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3: 20 minute AMRAP 20 x Hang Cleans 135/95 20 x Wall Ball 20/14 *One person must row for Calories during AMRAP. ** One athlete on the rower at all times, One person working the AMRAP, one person resting. ***Score is total amount...

28 Apr Liftmore 4.21.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...

27 Apr Yoked

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PSKC CrossFit - CrossFitWeightliftingPush Press (4x4 at 70%)last set is all out.AccessoryBent Over Row (3x8)MetconMetcon (AMRAP - Rounds and Reps)8 minute AMRAP 10 X C2B PULLUPS 5 X S2O 185/125 mod 1: regular pullups 135/95 mod 2: jumping pulups 95/65...

27 Apr UNLOADED 4-27-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)24 min EMOM 1st- 7 x Cal Airdyne 2nd- 10 x Box Jump 3rd- 6 x Cal Ski 4th- 20 x Alternating KB Swing...

26 Apr Levee Death March

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PSKC CrossFit - CrossFitSome will show up - some will make excuses. Can't make a class time? The levee is always open. "if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know...

25 Apr Swing & Slam

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PSKC CrossFit - CrossFitSquat Clean (4 x 4 at 70%)No all out setWeightliftingSumo DeadliftMetconMetcon (Time)3 rounds 50 x Russian KB swings (53/35) 25 x slamball 30/20 Mod 1: 44/26 Mod 2: 30 swings and 15 slamball...

25 Apr UNLOADED 4-25-16

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 rounds of 30/15 circuit: 1) Overhead Swings (53/35) 2) Battling Ropes 3) Rower Cals 4) Burpees 5) Side Ball Slams (30/20) Score is total number of reps through all stations and all rounds, keep a running number. Do not count battling ropes. Side Slams: both...

Today’s Workout

02 May UNLOADED 5-2-16

29 Apr MAUPIN

29 Apr UNLOADED 4-29-16

28 Apr Triple Threat

28 Apr Liftmore 4.21.16

27 Apr Yoked

27 Apr UNLOADED 4-27-16

26 Apr Levee Death March

25 Apr Swing & Slam

25 Apr UNLOADED 4-25-16

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