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08 Apr Run Forest, Run!

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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up, it’s FYF. 5 RFT 400m Run together 40 Wallball (20/14); split as needed **Mod 2: Wallball (14/10) **Mod 1: 30 Wallball (14/10)...

07 Apr Liftmore 4.7.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy single in 5 sets.)Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightlifting2: 2...

07 Apr EMOM All Day or Until You Can No Longer Complete Within the Minute

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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Ascending EMOM; Keep going until you can no longer complete within the minute. Minute 1: 1 Burpee, 1 Box Jump Minute 2: 2 Burpees, 2 Box Jumps Minute 3: 3 Burpees, 3 Box Jumps, etc. **Mod 2 & 1: Step-ups...

06 Apr UNLOADED 4-6-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT Partner Style Split Reps as needed, one person working at a time 400m Run (together) 20 Burpee Box Jumps (24/20) 20 Sit Ups 20 Wall Balls (20/14) 20 Jump Rope...

06 Apr Drove My Willys to the Levy…

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PSKC CrossFit - CrossFitMetconMetcon (Time)Springtime means Sprint-time!Partner Up for Levy Sprints! 30 (15 each) Levy Sprints with 5 burpees on each sprint. **Partner 1 Sprints up, does 5 burpees and sprints back while Partner 2 rests, then switch. **Mod 2: 3 Burpees **Mod 1: 3 Burpees; 20 Sprints...

05 Apr Liftmore

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (6 x 3,Climbing)Weightlifting2: Vertical Snatch from the Pockets (Heavy Single)Start with the bar in the pockets and a slight bend in the knee. Without pumping, extend vertically and pull yourself under the bar. Bar should...

05 Apr Three’s A Crowd, Unless You’re Wodding

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PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Tic Tac Toe TuesdayMetconMetcon (Time)Teams of 3 (1 working at time, split reps as needed) 3 RFT 30 x Pullups 45 x Russian KB Swings (53/35) 60 x Situps 75 x Lunges **Mod 2: 30 x Jumping Pullups 45 x Russian KB Swings (44/26) 60 x Situps 75 x Lunges **Mod...

04 Apr UNLOADED 4-4-16

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PSKC CrossFit - UNLOADEDMetcon (5 Rounds for reps)Work/Hold/Rest! :20w/:20h/:20r x 4 1- Push Ups/Plank 2- Skierg/ KB Rack Hold 3- KB Push Press/ Overhead Hold 4- Suicides/ Hollow Hold 5- Goblet Squat/Wall Sit Score is round with lowest number of "work" reps for each station...

04 Apr Monday FUNday

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PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (10-8-6-4-2)Work on HSPU & Progressions; Strict, Kipping, Wall Walks, etc. Brush up on your efficiency, check out this video: https://www.youtube.com/watch?v=YdBSefJNbB8MetconMetcon (AMRAP - Reps)(4) 2 Minute AMRAPS with 1 Minute rest in between; Score will be total amount of reps completed of Air...

01 Apr UNLOADED 4-1-16

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PSKC CrossFit - UNLOADEDMetcon (No Measure)4 x 8 min EMOM :90 rest between stations 8 Min - Station 1 10 x Burpees min 1 12 x Wall Ball (20/14) min 2 etc...