Today’s Workout

11 Apr UNLOADED 4-11-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Plate Push 2 -Mtn Climbers 3 -Russian KB Swings (53/35) 4 -Slamball (30/20) 5 -Skierg...

10 Apr Spring Strength & Conditioning Camp

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Are you a high school athlete looking to get stronger, increase your speed and quickness? Are you wanting to gain an edge on the field for next season? Are you wanting to learn the correct way to squat, deadlift, bench, and clean? Are you wanting to learn from...

08 Apr Unloaded 4-8-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3 Each team has a 45/25# plate. Plate cannot touch the ground during workout. 20 Burpee penalty (for each) if plate is dropped. For Time: 800m Plate Carry 150 T2B/K2E/Sit Up 150 Box Jumps (24/20) 150 Plate Squats 150 Overhead Swings (53/35) 1 Person working at a...

08 Apr Run Forest, Run!

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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up, it’s FYF. 5 RFT 400m Run together 40 Wallball (20/14); split as needed **Mod 2: Wallball (14/10) **Mod 1: 30 Wallball (14/10)...

07 Apr EMOM All Day or Until You Can No Longer Complete Within the Minute

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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Ascending EMOM; Keep going until you can no longer complete within the minute. Minute 1: 1 Burpee, 1 Box Jump Minute 2: 2 Burpees, 2 Box Jumps Minute 3: 3 Burpees, 3 Box Jumps, etc. **Mod 2 & 1: Step-ups...

07 Apr Liftmore 4.7.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy single in 5 sets.)Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightlifting2: 2...

06 Apr Drove My Willys to the Levy…

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PSKC CrossFit - CrossFitMetconMetcon (Time)Springtime means Sprint-time!Partner Up for Levy Sprints! 30 (15 each) Levy Sprints with 5 burpees on each sprint. **Partner 1 Sprints up, does 5 burpees and sprints back while Partner 2 rests, then switch. **Mod 2: 3 Burpees **Mod 1: 3 Burpees; 20 Sprints...

06 Apr UNLOADED 4-6-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT Partner Style Split Reps as needed, one person working at a time 400m Run (together) 20 Burpee Box Jumps (24/20) 20 Sit Ups 20 Wall Balls (20/14) 20 Jump Rope...

05 Apr Three’s A Crowd, Unless You’re Wodding

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PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Tic Tac Toe TuesdayMetconMetcon (Time)Teams of 3 (1 working at time, split reps as needed) 3 RFT 30 x Pullups 45 x Russian KB Swings (53/35) 60 x Situps 75 x Lunges **Mod 2: 30 x Jumping Pullups 45 x Russian KB Swings (44/26) 60 x Situps 75 x Lunges **Mod...

05 Apr Liftmore

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (6 x 3,Climbing)Weightlifting2: Vertical Snatch from the Pockets (Heavy Single)Start with the bar in the pockets and a slight bend in the knee. Without pumping, extend vertically and pull yourself under the bar. Bar should...

Today’s Workout

11 Apr UNLOADED 4-11-16

10 Apr Spring Strength & Conditioning Camp

08 Apr Unloaded 4-8-16

08 Apr Run Forest, Run!

07 Apr EMOM All Day or Until You Can No Longer Complete Within the Minute

07 Apr Liftmore 4.7.16

06 Apr Drove My Willys to the Levy…

06 Apr UNLOADED 4-6-16

05 Apr Three’s A Crowd, Unless You’re Wodding

05 Apr Liftmore

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