Today’s Workout

We are proud to announce Project TON! What is Project Ton? It is an online 4 week weight loss, tracking, and accountability challenge where we are attempting to get at least 200 people to lose 10lbs a piece equaling a TON of weight. The challenge is...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)For Time – 20 Min Cap 500m row 30 T2B (K2E) (T2R) 15 Back Squats (135/105) 500m row 24 T2B (K2E) (T2R) 12 Back Squats (135/105) 500 row 18 T2B (K2E) (T2R) 9 Back Squats (135/105) **5 MIN BREAK** Heavy Back SquatWeightliftingBack Squat (Heavy for the day!)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMerry Christmas (Time)Spend time away from your phone and all of life’s other distractions. Enjoy this Christmas with the ones you love. ❤️ AMRAP the dinner table. Hug your family FOR TIME EMOM shout MERRY CHRISTMAS!...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time TEAMS OF 4 A) 200 Burpee Box Jumps B) 200 Cal Ski C) 200 Cal Row D) 200 Wall Balls (20/14) Each person starts on a station. Rotate as needed. Once you complete a station, one person will rest and 3 will work (and so...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)12 Days of Christmas Partner Day!! Each Partner performs all reps, 1 person working at a time 1 HSPU (Wall Walk) 2 DBalls (100/60) 3 Burpees 4 Pull Ups/Ring Rows 5 Box Jumps/Steps Ups (24/20) 6 T2B/K2C 7 Cal Ski 8 Push Ups 9 Goblet Squat 10 Sit Ups 11 Wall...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Partner Up (Split Reps)– For Time
 30 Cal Bike Erg
 30 Goblet Squats (44/26) (35/18) (26/Air Squat)
 30 Cal Bike Erg 
24 Goblet Squats (53/35) (44/26) (35/18)
 30 Cal Bike Erg 18 Goblet Squats (62/44) (53/35) (44/26)
 30 Cal Bike Erg 
12 Goblet Squats (70/53) (62/44) (53/35)
 30...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 rounds for time: 10 x touch and go D-ball ground to shoulder 100/60lbs (holding on to the ball during the decent requires more mobility, it is a compromised position, purposely) then DBall Zercher Carry Length of rig Rest while partner goesAccessoryMetcon (Time)60 x...

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