December is 30 days of work parties, family get togethers, Christmas and New Years eating. Historically, December is the lowest attended month in the gym, this year we want to provide a little incentive to keep you sweating in the gym so you can enjoy...
PSKC CrossFit - UNLOADEDMetconSKILL5 X 2 DB KB Deadlift (Increasing weight each set) **Max Set of Pull-ups in between each set of Deadlifts (Banded, Kipping, Butterfly or Strict…use this time to work on your weakness)Metcon (Time)5 Rounds "Cindy" 5 Pullups 10 Pushups 15 Airsquats -Rest 1 Minute- 3 Rounds DB KB "DT" 12...
PSKC CrossFit - CrossFitWeightliftingDeadlift (Establish 1RM)MetconMetcon (Time)5 rounds for time 3 x Clean & Jerk (185/125) (155/105) (95/65) 2 x rounds of "Cindy" (5 pullups/10 pushups/15 air squats)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Ladder 10 to 1 Back Squat (225/155) (155/105) (135/95) **10 Burpee penalty if you break the Back Squats. Ladder by 2 20 to 2 of Toes to Bar/ Knees to Elbows...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Barbara w/ Cash 200m Cash In 5 RFT 20 x Pull Ups 30 x Push Ups 40 x Sit Ups 50 x Squats -:90 Rest- 200m Cash Out ***1 Person working at a time*** ***Split Reps as needed**** ***Must take 3 min rest***...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 RFT 10 x Dbl KB Clean (53/35) 15 x Sit Ups 20 x Wall Balls (20/14)...
PSKC CrossFit - CrossFitWeightliftingPower Clean ((1RM))MetconMetcon (Time)5 rounds for time 10 power cleans (135/95) ( 115/75) ( 95/55) 15 sit ups 20 wall balls (20/14)...
PSKC CrossFit - CrossFitWeightliftingPush JerkPush Jerk (5x3) Perform 3 Strict Pull Ups between each set.MetconMetcon (Time): For time 9 -15-21 Push Jerk (155/105) ( 135/95) (115/75) Chest to Bar / Pull Ups / Ring Rows...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 Min AMRAP 10 x Pull Up/Ring Row 10 x Push Up 6 Min AMRAP 10 x Cal Ski/Airdyne 2 x Turf Farmers Carry (70/53) 6 Min AMRAP 10 x KB Push Press (total)(53/35) 10 x Am KB Swing...