PSKC CrossFit - CrossFitWeightlifting5X5 Back Squat @ 60%AccessoryBulgarian Split Squat 3X10 ea leg https://www.youtube.com/watch?v=eONNNOAvfSsMetconMetcon (Time)-100 DUs -50 cal row/ski/bike -25 double kb step-ups (44#/26#) (24"/20")...
PSKC CrossFit - CrossFitMetconA: Metcon (Time)Teams of 3 - Buy in 800m run/carry *equipment issued is 45 and 25 plate 150 wall ball (one working at a time) *75 burpees must be accumulated during wall ball portion 1500m row 75 slamball must be accumulated during row portion Cash out -800m run/carry with...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up!! **Split Reps as necessary** **1 partner working at a time** Cash In – 400 m Run 7 RFT 8 - KB Clean & Press (53/35) **(Both arms = 1 rep)** 10 - Burpees 12 - KB Swings (53/35) Cash out - 400 m Run...
We are excited to start back up a long standing tradition at PSKC, this Saturday the Marines are coming! This Saturday after the Pain Clinic at 10am we’ll be hosting approximately 40 young men and women who will be joining the United States Marine Corps in...
PSKC CrossFit - CrossFitA: weighted pullups (3 x 5)A: Weighted Pullups 3 x 5 B: Banded Pushups 3 x 10 *At the end perform 1 x max unbroken set of strict pullups and pushups **Scaled - perform banded pullups and assisted pushupsB: Band Resisted Push Up (3 x...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Tabata (20w/10r) x 8 1- Battling Ropes (Don't count reps) 2- Weighted Lunges (53/35) 3- Jump Rope 4- KB Single Arm Thruster (53/35) (Switch arms each round)...
PSKC CrossFit - CrossFitWeightliftingPush Press (establish training max)MetconMetcon (Time)400m run 21 x Push Press (135/95) 400m run 15 x Push Press 400m run 9 x Push Press...
PSKC CrossFit - CrossFitIntroducing the levee test. Sometimes you gotta find out what you're made of. Will you show up and find out? Or will you find a reason to stay home. It's not about the time, it's about having the strength to endure. What...
PSKC CrossFit - CrossFitNew Cycle this week! Back Squat for lower body and Push Press for upper body. Remember training max is not a true 1RM effort. Work up to a heavy single and use that as your training max. DO NOT SQUAT HEAVY WITHOUT...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 – Ring Rows 10 – Push Ups 15 – Goblet Squat (53/35) 200 M Run...