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CrossFit KSX posted on Facebook

Friday’s Workout Strength: 1.)Front Squat 3-3-3 @70-80% of 3RM Conditioning 12, 9, 6, 3 reps of: Close Grip Bench Press-body weight/70% body weight Strict Pull Ups * can be done in a group setting One athlete supersets both exercises then rest between rounds while the other partner completes a round*

CrossFit KSX posted on Facebook

Wednesday’s Workout Strength: Push Press 5-5-5 (5RM) Skill: Review HSPU/T2B Conditioning: 10min cap HSPU 10,9,8,7,6,5,4,3,2,1 T2B 1,2,3,4,5,6,7,8,9,10

CrossFit KSX posted an article

CrossFit KSX posted on Facebook

Thursday’s Workout Strength: Close Grip Bench 10-5-3-1 * add all the weight from the 4 rounds for your score* Conditioning: 5 rounds for reps: 45 second max push press 135/95 15 sec rest 30 sec isometric pull-up hold 30 sec rest * record total number of push press and number of 30 sec holds completed*

CrossFit KSX posted an article

CrossFit KSX posted an article

CrossFit KSX posted on Facebook

Tuesday’s Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*

CrossFit KSX posted on Facebook

Friday’s Workout Strength: 1.) Floor press Find 3RM 2.)Ring dips 3 x max reps REST 60 sec between sets Conditioning 1.)10min AMRAP Run 100m 5- KB snatch – AHAP 5- KB snatch – AHAP 5 Burpee pull ups 2.)Core 3 rounds 30 sec Russian twist 25/20 30 sec superman 30 sec hollow rocks 30 sec rest

CrossFit KSX posted on Facebook

Crossfit KSX Quote of the Day: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger

CrossFit KSX posted an article

CrossFit KSX posted on Facebook

Crossfit KSX quote of the day: “If you aren’t going all the way, why go at all”- Joe Namath

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit KSX posted on Facebook

Early post of Friday’s Workout Strength : Bench Press 5-5-5 Ring Rows (wear a vest, put a plate on) 10-10-10 Superset. Rest 2 min between sets Conditioning: 5 min AMRAP: 7 Thrusters 95/65 7 Burpees

CrossFit KSX posted on Facebook

Crossfit KSX quote of the day: “Going in one more round when you don’t think you can that’s what makes all the difference in your life”- Rocky Balboa

CrossFit KSX posted on Facebook

Thursday’s Workout Strength: Deadlift: 5-5-5 Conditioning: for time Break up reps however you would like. 50 DB steps ups -50/35 (25RT/25LT) 75 Dynamic Push-ups 100 DU (400 singles)

CrossFit KSX shared a link on Facebook

CrossFit KSX posted an article

CrossFit KSX shared a link on Facebook

CrossFit KSX posted an article

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General Information

NameCrossFit KSX
OwnerDiane Scanlan
Websitecrossfitksx.com
Phone(724) 972-7207
Emailinfo@crossfitksx.com
Address655 Braddock Ave
East Pittsburgh, PA 15112

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