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31 Dec Have a Happy & safe new year!

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)*Teams of 4, 2 people working simultaneously, everyone completes 31 reps* 2018m row 31 Deadlifts (135/95) 31 Lateral Burpee over the Bar 31 Front Squats (135/95) 31 Burpee Pull-Ups (Strictkippingjumpingtarget) 31 Power Cleans (135/95) 31 Burpee + 2 Lunges 31 Burpee + 1 Single Arm Snatch (53/35) 31...

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28 Dec My friggin legs!!

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 25 - Partner Buy in: 1000M Row 4 Hang Snatch (95/65) 4 Back Rack Lunges 4 Push Press 4 Front Rack Lunges P1 must complete a round before P2 goes...

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28 Dec Team time Friday!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)4 Person Friday! 200 Cal Ski 200 Cal Row 200 Wall Balls 200 Burpee Box Jump 1 teammate at each station. Switch as necessary. Once 200 reps are complete at 1 station, that station is now a rest. Continue rotating until all stations are...

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27 Dec Thirsty for Water Thursday!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Combo Class!!...

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27 Dec Pump Show

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PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the MinuteMetcon (Weight)3x S2OH (around 70%) (From the rack!)MetconMetcon (Time)For Time - 30 Min Cap 3 Rounds 1000 M Ski 100 DU 25 Bench Press (135/95)...

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26 Dec PROJECT TON IS COMING!

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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...

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26 Dec Kick off the cookies!

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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!)...

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26 Dec Burning off the goodness!

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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds NFT 10 x Banded Side Steps 10 x Good Morning 10 x Push Up 20 Min AMRAP 200m Run 5 Burpees 10 Russian Swing (62/44) 15 Air Squat...

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25 Dec Merry Christmas

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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!...

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24 Dec 12 Days of Christmas! 🎄❄️☺️

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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...

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