29 Nov Hump Day
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)3 Rounds x 5 Min 5 Min 3-6-9-12-15...
WOD
28 Nov Workin’ off the Turkey!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)3-6-9-12-15-18-15-12-9-6-3 Cals Row Box Jump/Step Up Plate G2O...
28 Nov Hey.. Wanna see my snatch?
PSKC CrossFit - CrossFitWeightlifting1 Hang Snatch + 1 Power Snatch + 1 Full SnatchWork up to a heavy complexMetconMetcon (Time)8 RFT12 Wall Balls (20/14) (14/10) 5 Snatches (115/80) (100/70) (85/55) 10 Russian KBS (53/35) (44/26) (35/18)...
27 Nov Countdown to Christmas
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/ Hold/Rest :20w/:20H/:20r x 5 1- Flutter Kicks/Hollow Hold 2- Jump Rope/Rock Hold 3- Jumping Squat/ Squat Hold 4- Bear Crawl/Plank...
27 Nov Turkey Legs
PSKC CrossFit - CrossFitWeightliftingBack Squat (6x1 @ 90% 1RM)No all out setEccentric Lateral Step Downs (3x10 each leg)https://www.youtube.com/watch?v=ew9c009-UaA Slow, controlled, heel barely touches ground. To increase difficulty, add weight with a single kettlebellMetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP3, 6, 9, 12, 15, 18.. Squat Cleans...
26 Nov Bibles & Burpees
PSKC CrossFit - CrossFitMetcon (Time)Partner Up 10 RFT (EACH) 250m Row 10x Burpees -rower must always be occupied-...
24 Nov BLACK FRIDAY
PSKC CrossFit - CrossFitMetconMetcon (Time)4 RFT Partner Style - Split reps 400 M Run (Together) 50 Goblet Squat (53/35) (44/26) (26/18) 50 KB Swing (Same weight) 50 Burpees...
24 Nov Black Friday!!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 400m Run 200 x Goblet Thruster 150 x Cal Row 100 x Burpees 50 x American Swing 400m Run...
23 Nov GIVE THANKS
PSKC CrossFit - CrossFitMetconMetcon (1 Rounds for calories)Team of 3 1st Course 10 min EST Max Cal RowMetcon (AMRAP - Reps)2nd Course 10 min Max Wall Ball w/ 100 M Run **P1 & 2 work on wall balls while P3 runs 100M**Metcon (Weight)3rd Course 10 min EST Max Front Squat...
22 Nov Harvest Your Strength
PSKC CrossFit - CrossFitWeightliftingWeightliftingBench Press (5x3 @80% (Last set all out.) )AccessoryRing Dips (3x10)Modify using bands or go down to a bench for triceps dipMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 5 Push Ups 10 Push Press (95/65) (75/55) (55/35) 15 Air Squats...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222