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          Starting this January we are launching 3 new Winter programs at PSKC. The first two programs are for high school aged athletes. This year we are doing BOTH male and female programs. If your athlete isn't involved in sports in the winter this is an...

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Cycle Week 4 - Day 1Weightlifting1: Snatch from the Blocks (7 x 2)More Weightlifting2: Back Squat (See below)1*8 65% 1*8 70% 1*6 80% 1*6 85%3: Front Squat (See below)1*5 70% 1*5 75% 1*5 80% 1*5 85%...

PSKC CrossFit - CrossFitSKILL1: Double KB Clean + Double KB Snatch + Double KB Thruster (1RM)Complete the complex without sitting the kettlebells down.Metcon2: Metcon (AMRAP - Rounds and Reps)7 Minute ascending ladder by 3's (i.e. 3, 6, 9, 12, etc.) of each of the following: Rx: ...

PSKC CrossFit - CrossFitWeightlifting1: Deadlift (6 x 1 @ 90% )There is NO all out set today.Accessory2: Dimel Deadlift (3 x 15 @ 30-40% of Max Deadlift)Start at the top and lower the bar to just below the knee while shifting weight back to the...

PSKC CrossFit - CrossFitMetcon1: Metcon (No Measure)Partner workout! Stay at each station for 6:00. 1a) 15 Wall Ball (20/14) 1b) Russian KB Swing (53/35) 2a) 7 x Front Squat 2b) Flutter Kicks 3a) 12/10 Calorie Row 3b) Plank 4a) Double KB Clean & Press x 7 4b) V-Ups...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Helen & Karen got in a fight Partner Style - Split reps as necessary, except for runs 150 x Wall Ball (20/14) 3 Rounds 400 m Run (must be done together) 21 KB Swings (53/35) 12 Pulls Ups Wall Balls can be split into 2 sections beginning/end or...

PSKC CrossFit - CrossFitMetconMetcon (Time)FRAN turns the Filthy 50!!! (Partner Style- 1 Working @ a time- Split reps as needed) Fran 21-15-9 Thruster (95/65) Pull Ups THEN 50 x Box Jumps (24/20) 50 x Pull Ups 50 x KB Swing (53/35) 50 x Walking Lunges 50 x T2B 50 x Push Press (45/35) 50 x Sit Ups 50 x...

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