After the military I never thought I would find the feeling of brotherhood. For the last 5 years PSKC has filled that void 10 times over. A group and tribe of people who push, support, and encourage one another. Everyday I'm made a better person...
PSKC CrossFit - CrossFitEMOM - Every Minute on the MinuteMetcon (5 Rounds for reps)10 minute EMOM: 1) 7 x Power Cleans (135/95) + 7 x T2B 2) 7 x Jerks (135/95) + 7 x T2BMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 30 double unders 20 situps 10 x KB...
PSKC CrossFit - CrossFitWeightliftingDeadlift (1RM)MetconMetcon (Time)21-15-9: - Front Squat (135/95) - Target Burpees -- Cash Out -- 50 Wall Ball (20/14)...
PSKC CrossFit - CrossFitNew cycle begins this week! Be sure to get your training max for the deadlift on Monday and max number of strict pullups on Wednesday! Don't forget the Open starts on Friday!!!!WeightliftingDeadlift (Establish training max for the cycle)MetconMetcon (Time)21-15-9 Front Squats - 135/95 Target...
PSKC CrossFit - CrossFitGymnastics Seminar Tonight at 6:30pm! We will be covering all the gymnastics skills and movements to better prepare for next week's Open!MetconMetcon (Time)Compare score to 11.14.14 Partner up, you go, I go style, Split reps as desired: 1,000m Row/Ski - then - 10 RFT - 12 Front Squats...
We are locked and loaded with all kinds of specialty training in store for the weekend. We now it's been a long and cold week, so come down and bust up the cabin fever with us this weekend. Here's what's on tap: Friday: In addition to the...
PSKC CrossFit - CrossFitMetconMetcon (Time)Throwback Thursday from last year Teams of 4, 2 working at a time: 30 KB snatches each arm (53/35) 400m run with KB 30 deadlifts (185/135) 400m run with KB 30 KB clean and press (53/35) 400m run with KB 30 backsquats (185/135)...
We have approximately 50 members signed up for the Open! This year will be incredible as we launch the inaugural PSKC Intramural Open. Never done the Open, wondering what the hell it is or if you can do it? The answer is yes...
PSKC CrossFit - CrossFitWeightliftingSplit Jerk (5 x 2)Don't go for weight, go for speed and technique.MetconMetcon (AMRAP - Reps):40w/:20r x 3 Circuit through stations 1 Skierg 2 Russian Swings (70/53) 3 Toes to Bar 4 Slamball 5 Burpees *1:30 rest in between rounds *^Score is the total amount of reps performed. Tally reps...
PSKC CrossFit - CrossFitGymnasticsHandstand WalkWe will be working handstand development.MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP: Partner Up - split reps as necessary 20 wall ball 10 burpee pull-up...