PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Work/Hold/Rest Stations :30/:30/:30 x 5 STAY at each station for 5 x 1- Sledgehammer/Hollow Hold w Wall ball @ feet 2- Side/Side Medball Slams/Plank w/ Hands on Medball 3- Airdyne/ Rock Hold 4- Jumping Lunges/Wall Sit...
PSKC CrossFit - CrossFitWeightliftingFront Squat (3MR)Metcon10 Minute AMRAP (PSKC CrossFit) (AMRAP - Reps)Max number of KB Swings **Every time you set the bell down, perform 10 Air Squats...
PSKC CrossFit - CrossFitWarm-up//use about 15 minutes to work up to moderate deadlift to warm up for deadlift hold//MetconMetcon (Time)TEAMS OF 3! Athlete 1: Runs 200 meters Athlete 2: Performs a 1:3 ratio of 1 burpee and 3 wall balls (20/14) (14/10) (air squats) Athlete 3: Deadlift...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Parents & Kids Team Up 4 Stations 5 Min Each Partner Work/Hold Station 1 P1 7 x Burpees/P2 Wall Sit Station 2 P1 7 x Box Jumps/P2 Air Squats Station 3 P1 200m Row/P2 Overhead Hold Station 4 P1 Plate Push Up/Back P2 Flutter Kicks ****Parents will have the opportunity to partner up...
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)...