PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4, climbing)Complete one (1) split jerk to achieve proper positioning and them complete four (4) strict presses from the split position.Weightlifting2: Clean Pull + Full Clean + Jerk (Work up to a...
PSKC CrossFit - CrossFitWarm-upReview rowing techniqueMetconMetcon (Time)Partner Up: 80 row/ski 40 burpees 60 row/ski 60 burpees 40 row/ski 80 burpeescompare to 5/7/15 Mod 2: Same Mod 1: cut reps/cals in 1/2...
We wanted to share this story with you all from one of Coach Hammer's clients (Dale Powell) who is a professor at Shawnee State. As you can see, a little bit of confidence through increased capability can go a long way. "I started working out with...
PSKC CrossFit - CrossFit (No Measure)EMOM X 12 ODD- Toes to Bar x 10 EVEN Slam ball x 15MetconMetcon (Time)21-18-15...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner up! Split reps as necessary-one person working at a time. For time: 100 slamball 100 kb swing 40 cal row/ski 40 burpee box jump...
PSKC CrossFit - CrossFitDELOAD WEEK: Time to take a break from the barbell and hit up some fun conditioning and skill based workouts this week! Don't forget about Diesel's Fundraiser this Saturday. And finally, tonight is the last chance to order the new hoodies! https://www.pskcstrong.com/pre-order-new-hoodies-this-weekend-only/EMOM - Every...
Grab your winter PSKC gear this weekend only! We are only accepting pre-orders of these hoodies and hats. NO EXTRAS WILL BE ORDERED, limited edition runs. Link closes down 8pm on Sunday. For PSKC members, you can pick them up in the store in a...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)FRIDAY!!! -Part 1 - 10 Min EMOM ODD- 30 Single Unders EVEN- 12 Single KB Push Press (53/35) (Switch Arms half way) -Part 2- Death by Goblet Squat (53/35)...
PSKC CrossFit - CrossFitMetconGlen Partner Style (Time)Split Reps as needed, Run together: 50 Clean and Jerks (135/95) 1 Mile Run 15 Rope Climbs 1 Mile Run 150 Burpees Mod 2 // 50 Clean and Jerks (95/65) 1 Mile Run 15 Rope Climbs (From the floor) 1 Mile Run 150 Burpees Mod 1 // 30 Double KB Clean and...
PSKC CrossFit - Liftmore (Olympic Lifting)CLEANS!!Warm-up1: Split Jerk with 2 Second Pause (5 x 2, Climbing)Dip the knees out and maintain a vertical torso. Pause at the "bottom" of the dip for two (2) seconds before exploding all effort into the bar and performing...