PSKC | Blog

07 Jan 1/7/14

Posted at 01:00h in CrossFit, Programming by admin 0 Comments

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PSKC CrossFit - CrossFitWeightliftingBench Press (establish training max)MetconMetcon (Time)75 Wall Balls 20/14# 50 Pull-ups 25 Double Kb Thrusters (44/26)...

06 Jan 2015 Road to the Open Prep and the 1st Annual PSKC Open Intramural Championship

Posted at 16:49h in CrossFit by admin 0 Comments

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2015 will be your best year yet and we are going to do everything we can make that happen. We have a LOT in the works. First up we are tying together the beginning of the New Year with start of the 2015 CrossFit Open season! The...

06 Jan 1/6/14

Posted at 01:00h in CrossFit, Programming by admin 0 Comments

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PSKC CrossFit - CrossFitWeightlifting 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy max )Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkMetconMetcon (Time)Partner up, you go I go...

05 Jan 1/5/14

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PSKC CrossFit - CrossFitWeightliftingBack Squat (establish training max)MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP - 2 Front Squats (115/75) - 2 Burpees over the bar *Add 2 reps to each movement each round...

03 Jan BRING A FRIEND

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PSKC CrossFit - CrossFitMetconMetcon (No Measure)4 X 6:00 STATIONS - Partner Suffering 2:30 rest in between P1: 7 x Squats P2 Box Jump/Step up P1 Row/Ski x 150m P2 Dead Hang P1 7 x Burpees P2 wall sit P1 Situps x 10 P2 Plank...

02 Jan Your Year of Challenge….of Change

Posted at 14:13h in CrossFit by admin 0 Comments

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Above you see a mixture of members and coaches at PSKC. Some of the transformations took a few months to a few years, none of them are finished, continued works still in progress. They all may have different reasons for...

02 Jan “LUKE”

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PSKC CrossFit - CrossFitMetconLUKE (Time)For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters...

01 Jan “SPEHAR”

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PSKC CrossFit - CrossFitMetconSpehar (Time)For Time: 100 Thrusters, 135# 100 Chest-To-Bar Pull-ups Run 6-Miles Partition the Thrusters, Pull-ups and Run as needed....

31 Dec New Years Eve

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PSKC CrossFit - CrossFit9am only today. Closed on New Years. HAPPY NEW YEAR!MetconMetcon (AMRAP - Rounds and Reps)31 minute AMRAP Teams of 3: P1 - 20 x wall ball P2 - 15 x cal row/ski P3 -rest * done tag team style, player cannot move to next exercise until their...

30 Dec 12/30/31

Posted at 01:00h in CrossFit by admin 0 Comments

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PSKC CrossFit - CrossFitWeightliftingThruster (establish 1RM)MetconMetcon (Time)4 Rounds: 7 x Thruster (95/65) 7 x Pullups 7 x Thruster 7 x burpee over bar...