We've got a tremendously busy next coupld of weeks. See below for a quick snapshot of some upcoming events: Chug & Run Training - After the Friday 530pm class, bring some beer as we start to train for the inaugural Chug & Run for Team SAR!...
PSKC CrossFit - CrossFitSKILLKipping/Butterfly Pull-ups (3 Max sets)MetconTeams of 3 - One person works at a time (Time)150 Wall Balls (20/14) 120 Cal Row/Ski 90 Pull Ups ( Jumpimg pull ups or Ring Rows) 60 Burpee Box Jumps ( Step ups)...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean (Work up to a heavy)More Weightlifting2: Back Squat (See below, rest 2:00 between sets)10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80%EMOM - Every Minute on the Minute3:...
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...