PSKC | Blog

07 Mar UNLOADED 3-7-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Station 1 Row 200 m Wall Sit Station 2 American KB Swing (53/35) x 10 Overhead Hold Station 3 Burpees x 7 Plank Hold Station 4 Slamball x 10 Flutter Kicks...

07 Mar 11/07/2016

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PSKC CrossFit - CrossFitCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...

04 Mar 3-4-16

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PSKC CrossFit - CrossFitMetconCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...

04 Mar UNLOADED 3-4-16

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Friday- Open Inspired 2000 m row to begin...

03 Mar Liftmore 3.3.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Hang Clean (2RM)Work up to a heavy double from the hi-hang. Today we're focusing on getting the most out of the pull and the quick "pull" underneath the bar. See this for what I'm talking about (yes that's 341lb...

03 Mar 3/3/16

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PSKC CrossFit - CrossFitWeightliftingDouble Kettlebell ThrusterMetconMetcon (Time)3 rounds 10 x 1 arm kb swings w/s 10 x kb clean and press w/s 10 x kb snatchs w/s 10 x burpees KB weight - 53/35...

02 Mar It’s Arnold Week!

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It’s Arnold week! This is one of our favorite events of the year. Team SAR will be representing in full force with 15 adaptive athletes going head to head against able bodied CrossFitters. This year they will have an all adaptive team plus 3 x...

02 Mar UNLOADED 3-2-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 Sit ups Box jumps 24/20 KB swings 53/35...

02 Mar Swolebraham Lincoln

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PSKC CrossFit - CrossFitWeightliftingStrict Press (5 x 5 - last set is all out)AccessoryA: Close Grip BenchB: Ring Rows (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 3 x Power Clean (185/135) 1 x round of “Cindy” (5 x pullups, 10 x pushups, 15 x...

01 Mar Liftmore 3.1.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (4 x 3+3, climbing)Complete three (3) push presses right into three (3) overhead squats each set.Weightlifting2: Snatch (3, 2, 1, 1, 1, 1, 1)Today is the day we've been waiting for. Work up to...