WOD

PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 at 70%)Last set is all outAccessoryBarbell Row (3 x 12)MetconMetcon (Time)Metcon: Teams of 2 , One working at a time, switch as necessary 5 Min AMRAP 5 thrusters ( 95/65 75/55 65/45) 5 Burpee Box Jumps 2...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (1 RM)MetconMetcon (Time)10 Rounds for time 6 Jumping Squats 3 HSPU or 6 Push ups 1 Clean and Jerk (225/155 185/125 135/95)...

PSKC CrossFit - CrossFitWeightliftingBack Squat (4x4 @ 70 %)AccessoryGood Mornings (3x12)MetconMetcon (Time)4 Rounds for time 10 Burpee Pull ups ( Strict, Kipping, Ring Row) 75 Lunges...

PSKC CrossFit - UNLOADEDWeightliftingSingle Leg KB DL (3x10 Each Leg )Metcon (AMRAP - Reps)8 rounds :20W/:10R Air Squat Double Unders 2:00 Rest 8 rounds :20W/:10R KB snatch (53/35) Weighted Lunges 2:00 Rest 8 rounds :20W/:10R Cal Row *Modify Snatch for Clean and Press...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Run 400 meters Single KB Clean & Press (53/35) x 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 45/35 weighted lunges, 15 x each leg Run 400 meters...

PSKC CrossFit - CrossFitTo all our veterans: THANK YOU! Happy Veterans Day!MetconLuke (Time)For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine Staff Sgt. Leon H....

PSKC CrossFit - CrossFitU.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee....

PSKC CrossFit - CrossFitMetconWilly (Time)Three rounds for time of: Run 800 meters 5 Front Squats, 225# Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 poodIn honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012To learn...

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