Today’s Workout

Christmas Week Details: Schedule: Monday and Tuesday - regular schedule. Wednesday - morning and noon classes. NO evening classes due to Operation Christmas in Boneyfiddle. Christmas Eve - 9am only Christmas Day - closed Saturday - 9am Operation Christmas in Boneyfiddle / Christmas Party Details: 530-630pm: Decorate Santa’s Sleigh 630pm - 730ishpm - Handout...

PSKC CrossFit - CrossFitWarm-up (No Measure)Use the extra time to work on mobility. https://www.youtube.com/watch?v=CYBWvxwu3-8 https://www.youtube.com/watch?v=DSWp9iEFjTE&app=desktopMetconMetcon (AMRAP - Reps)40w:20r x4 2 minute rest between stations 1. Overhead Swings (53/35) 2. Target Burpees 3. V-ups 4. Mountain Climbers Mod 2: 1. Overhead Swings (44/26) 2. Burpees 3. V-ups 4. Mountain Climbers Mod 1: 1. Overhead Swings (35/18) 2. Burpees 3. Sit-ups 4. Mountain Climbers...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r ×4 @ each station 2 min rest after each station 1-Skierg/ Hold Overhead/ Rest 2-Bear Crawls/ Plank/ Rest 3- Airdyne/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest...

PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Max Reps 6 Rounds for Max Reps P1 works 1st :30, P2 works 2nd :30 1:00-Row/Ski 1:00-KB Swing (53/35) 1:00-Wall Ball (20/14) 1:00-Slamball (30/20) 1:00-Burpees 1:00-Rest Score is total # of reps for all movements each round...

PSKC CrossFit - CrossFitMetconMetcon (Time)Flashback Friday to a WOD you've tried to forget: 9/9/13 Teams of 2 Split Reps as needed, Run together: 50 Curtis P’s (95/65) 400m Run 40 Curtis P’s 400m Run 30 Curtis P’s 400m Run 20 Curtis P’s 400m Run 10 Curtis P’s Mod 2: 50 Curtis P’s (75/55) 400m Run 40 Curtis P’s 400m Run 30...

PSKC CrossFit - CrossFitGymnasticsBrush up on your Kip http://breakingmuscle.com/video/chris-speallers-tips-for-efficient-kipping-handstand-push-upsHandstand Push-ups (10-9-8-7-6-5-4-3-2-1)Record score as Max set of unbroken kipping HSPU.MetconCliff Notes from the Great Wall of SuckMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 5 HSPU 10 Power Cleans (135/95) 15 Burpees 20 KB Swings (53/35) 25 WB (20/14) Mod 2: 20 Minute AMRAP 5...

PSKC CrossFit - CrossFitWeightliftingFirst we pulled them from the floor, now it's time to throw those PR's overhead!Split JerkMetconJackie SquaredMetcon (Time)Partner "Jackie" Teams of 2; Split the Reps 2000m Row 100 Thrusters (45/35) 60 Pullups Mod 2: 2000m Row 100 Thrusters (45/35) 60 Jumping Pullups Mod 1: 2000m Row 60 Thrusters (45/35) 40 Jumping Pullups...

“It’s not the years in your life that count. But the life in your years. In other words, it’s not necessarily how long you live that matters, but the life contained within those years”. - Abraham Lincoln In January we will be introducing the Climb. A 6 week...

PSKC CrossFit - CrossFitSKILLDouble-Unders (Work up to a max Unbroken Set)MetconMetcon (Time)Metcon: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Double Unders 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 2: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Singles 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 1: 3 Rounds for Max Reps 1:00...

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