Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardE2MOMMetcon (AMRAP - Rounds)Every 2 min for 20 min (10 rds) * 3 Ring Dips (box dips) (push ups) * 5 Front Squats (135/95) (115/75) (95/65) * 7 BurpeesWeightliftingBench Press (Establish 1Rep Training Max)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 50-40-30-20-10 KB Snatch (53/35) Box Jumps/Step Up (24/20) **20 Burpees after each Round** NFT 3 Round 8 x Dbl KB/DB Floor Press Max Effort Strict/Band Pull Up...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Skill Work -Kip Swing -T2B/K2C 20 Min AMRAP Buy In: 500m Row or Ski Remaining time: 3 Rounds 16 x Russian Swing (53/35) 8 x T2B/K2C Then 30 Wall Balls (20/14) Continue the 3 Rds+WB as many cycles as possible in the rem. time. Once time ends: Cash...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean + Hang Power Clean + Jerk (Work up to a heavy complex)Complete 1 Power Clean + 1 Hang Power Clean + 1 JerkMetconMetcon (Time)For Time 100-80-60-40-20 Double Unders (2X singles) 2-4-6-8-10 Power Cleans (185/135) (135/95) (115/Performed as descending/ascending ladder. I.e.)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit Work :45w/:15r x 5 1- Lungster (53/35 single) (44/26 double) 2- Russian Twist 3- Manmaker (53/35) 4- Ski x Cals NFT 3 Rounds 8 x Dbl KB DL 10 x Hanging Leg Raises 12 x Push Ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time - 20min CAP 3 rounds of: 6 Chest-to-Bar Pull-Ups (pull-ups) (jumping pull-ups) 6 Thrusters (95/65 lb) (75/45) (45/35) 3 rounds of: 7 Chest-to-Bar Pull-Ups 5 Thrusters (135/95 lb) (95/65) (75/45) 3 rounds of: 8 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lb) (135/95) (95/65) 3 rounds of: 9 Chest-to-Bar Pull-Ups 3...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up For Time: Buy in: 1,000m Row/Ski (Split as necessary) 8 Rounds (P1 completes full round, P2 goes after. Each will complete 4 rounds.) 5 T2B + 5 DL (185/125) 80 Wall Balls (20/14) 8 Rounds 5 T2B + 5 DL 80 Wall Balls 8 Rounds 5 T2B...

We’ve got some awesome things in store for 2019. Here’s a breakdown and some events to add to the calendar. Project TON! We are running a 4 week weight loss and lifestyle change challenge that starts on Monday, January 7th to February 4th. This is FREE...

In the days of the Spartans - their training grounds were known as the Agoge. Their training involved learning pain tolerance, cultivating loyalty to the Spartan group, hunting, and social (communicating) preparation. In 2019, we are proud to roll out the Agoge Elite Club for current...

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