WOD

“It’s not the years in your life that count. But the life in your years. In other words, it’s not necessarily how long you live that matters, but the life contained within those years”. - Abraham Lincoln In January we will be introducing the Climb. A 6 week...

PSKC CrossFit - CrossFitSKILLDouble-Unders (Work up to a max Unbroken Set)MetconMetcon (Time)Metcon: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Double Unders 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 2: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Singles 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 1: 3 Rounds for Max Reps 1:00...

PSKC CrossFit - CrossFitWeightliftingYou've been putting in the work and now it's time to lift heavy! Let's see some PR's!DeadliftMetconMetcon (Time)3 RFT 10 Clean & Jerk (135/95) 400m Run Mod 2: 3 RFT 10 Clean & Jerk (95/65) 400m Run Mod 1: 3 RFT 10 Clean & Jerk (65/45) 400m Run...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)1000 m row 50 x KB push press total (53/35) 40 x Goblet Squat (53/35) 30 x 1 Arm KB Swings, each arm (53/35) 20 x burpees 10 x bear crawl up/back on turf...

PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)Teams of 2 complete AMRAP 25 of: One athlete works at a time. RX: 50 Wall Balls (20/14) 40 Overhead KB Swings (70/53) 30 Pull Ups 20 Deadlifts (225/155) 10 HSPU *Mod 2* 50 Wall Balls (20/14) 40 Overhead KB Swings (53/35) 30 Pull Ups 20 Deadlifts (185/125) 10...

PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Divide up the class into the following groups and spend around 15 minutes working on the following: A) Kettlebell Snatch Technique Review and Work Up to a Heavy Set OR B) Butterfly Pull Up or Muscle Up work (Butterfly - Great instructional...

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Program Week 4 - Day 2 CLASS IS NOW AT 6:30 ON BOTH TUESDAY AND THURSDAYWeightlifting1: 3 Position Clean (Work up to 1RM) 1 x High hang squat clean 1 x low hang squat clean 1 x full clean (touch...

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