17 Jan Wowednesday!
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Increasing reps each round 2 x Pull Ups/Ring Rows 2x T2B/K2C 2x Air Squats 4x Pull Ups/Ring Rows 4x T2B/K2C 4x Air Squats 6x...
WOD
17 Jan It is Hump Day!
PSKC CrossFit - CrossFitWeightliftingSumo Deadlift (Work on Technique)Metcon ()Metcon (AMRAP - Reps)20 Min AMRAP 15 Wall Balls 15 KB Russian Swings (53/35 44/26 35/18) 15 Burpees Straight into 10min to establish a 1RM Sumo Deadlift ** Score will be the total amount of weight added to the amount...
16 Jan Dirty 30
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time 30 Reps of each Box Jump/Step Up Pull Ups/Ring Rows American Swing (53/35) Burpees Wall Ball (20/14) Dbl KB Push Press (44/26) Sit Ups DU/60 Singles Cal Ski/Row...
16 Jan Open Prep
PSKC CrossFit - CrossFitMetconPower Clean ((5x3))MetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps...
15 Jan What a great day to meet “FRAN”!
PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute10 MinutesThruster (Work on a triple, Increase weight each round)MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsMod 2- 75/55 Ring Rows Mod1- 55/35 Ring Rows...
15 Jan Fight Gone Bad!
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds Stay at each station for 1 full minute & switch 1- Farmers Carry (70/53) 2- KB High Pull (53/35) 3- Walking Lunges 4- Burpee Box Jump Overs 5- Rest...
12 Jan Up AND Down
PSKC CrossFit - UNLOADEDMetcon (Time)Teams Of 2 - Split Reps (30 min cap) 80 Cal Row 20 Wall Ball 60 Cal Row 40 Wall Ball 40 Cal Row 60 Wall Ball 20 Cal Row 80 Wall Ball...
12 Jan FRIDAY
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 MINUTE AMRAP: ** 2 Members will be working on the AMRAP ** 1 Member will be finding a 1RM POWER CLEAN AMRAP: - 120 Wall Balls (20/14) (14/10) (Air Squats) - 90 KB SNATCHES (53/35) (44/26) (35/18) - 60 ROW for Cals -...
11 Jan Made You Look
PSKC CrossFit - CrossFit...
10 Jan New Territories
PSKC CrossFit - UNLOADEDDBL KB DL (Work Up to a Heavy Double )Double KB DeadliftMetcon (AMRAP - Rounds and Reps)13.2 Unloaded Style 10 MIN AMRAP 5x DBL KB Press (44/26) 10x DBL KB DL (Same weight) 15x Box Jump (Step Ups are RX) (low box)...
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