The Showdown at Spartan Stadium proudly brought to you by Rogue American Apparel and Doc Spartan! We've outgrown PSKC and we are now taking the Gauntlet to the historic Portsmouth Spartan Stadium, home of the one of the NFL's original teams - the Portsmouth Spartans. 40...
PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...
PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)6 Rounds - Max Reps 1- Row/Ski/Air Cal/s 2- Burpees 3- DU/Jump Rope 4- Slamball (30/20) 5- Box Jump (24/20) 6-Rest Score it total number of reps each round...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 3 Position Clean + Jerk (Work up to a Heavy Single)More Weightlifting2: Front Squat (See Below)5 @ 75% 3 @ 85% 1+ @ 95%Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 5 X Pendlay Row (https://www.youtube.com/watch?v=i77-3GMx0rA) B) 40 Sec...
PSKC CrossFit - 101 Course101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Relay - 10 Rounds for Time Partner 1 - Row 200m - 10 air squats - 5 Burpees Partner 2 - Jump rope until your turn *Great time to practice those DUs!...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style -- 25 min time cap -- Split reps as necessary, 1 person working at a time 4 sets of 21/15/9, once you reach the bottom, begin from bottom going back to the top 21-15-9 Goblet Squat/Box Jumps 21-15-9 KB Clean (total - 53/35)/Push Ups 21-15-9 KB Thruster...
PSKC CrossFit - CrossFitPush Press (5X3 @ 80%)AccessoryWeighted Ring Dips 3X5 Increasing WeightMetconMetcon (AMRAP - Rounds)EMOM 16 (4rds) Min1 - Row cals (12/10) Min2 - 15 Push Press (95/65) Min3 - 8 Target Burpees Min4 - 15 Wall Ball Shots (20/14)MOD1: 10/8 cals, 75/45#, Reg. Burpees, 14/10# WB MOD2:10/8 cals, 45/35#,...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Snatch Balance (Quickly work up to a heavy single)It's OK to heave today.More Weightlifting2: Snatch from the Blocks (6 x 2)Set the bar up so that you start at the bottom of the knee with weight in the heels.Slightly...
PSKC CrossFit - CrossFitGymnasticsReview proper hip extension: https://www.youtube.com/watch?v=fmLRCSxn4oQ https://www.youtube.com/watch?v=Qx-08XnjFWMA: Broad Jump (Max Distance)B: Vertical Jump (Max Height)MetconMetcon (Time)3 Rounds for Time - Run 400m - 12 American Swings (53/35) - 17 Box Jumps (24/20)MOD1: 44/26#, 20/16" MOD2: 35/18#, 20/16" Step-Ups...