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23 Jan UNLOADED – CHARDONNAY

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)CIRCUIT :40 W / :15 R 1 - Plank wall touches (Plank) 2 - KB Swings (53/35) 3 - Sit Ups 4 - Max Cal Ski Erg...

22 Jan Men At Work

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PSKC CrossFit - Men at WorkBench Press w/Chains (1x1)Trap : Trap Bar DL5x5 @75% of Deadlift Max...

21 Jan Open Prep 1.21.17

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PSKC CrossFit - Beast ProgramEMOM - Every Minute on the Minute1: Metcon (Weight)5x3 Thrusters 70% (Min 1) 5x10 T2B or K2E (Min 2)Record weight used for the Thrusters.Notes2: Metcon (No Measure)Rowing technique review and strategy.Metcon3: Metcon (Time)WOD 15.5 27 Thrusters 27 Cal Row 21 Thrusters 21...

20 Jan 1-20-17

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 14 Rounds Split Reps - 1 working at a time (Each partner will end up doing 7 rounds each) *30 Min Time Cap* *P1 must complete a station before P2 can begin* 5 x Pull Ups/Ring Rows 10 x Burpees 15 x Goblet Squat (53/35)...

20 Jan YEAH BUDDY!

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PSKC CrossFit - CrossFitWarm-up***Review squat clean techniqueMetconYEAH BUDDY (AMRAP - Reps)Complete the following OPEN WODS with a buddy! Teams of 2: Complete Reps as needed: 11.3 5 Minutes to achieve As Many Reps As Possible of: -Squat Clean and Jerk (165/105) (135/95) (95/65) Right into: 12.1 7 Minutes to achieve As Many...

19 Jan Open Prep 1.19

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PSKC CrossFit - Beast ProgramMetcon (Weight)No workout today! Classes will be held on Saturdays at 0800 only from here on out....

19 Jan 1-19-17

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Combined Class!! Everyone will need one kettle bell : (53/35) (44/26) (35/18) 3 Rounds of: 1. KB Swings 2. Goblet Squats 3. One-Arm KB CLEAN (switch hands at 30 sec) 4....