2 / 1 / 2017

6 X 3 (progressive)

For Time
45 OH Squats (125,75)
45 Pullups

1 / 31 / 2017

25 min EMOM
Min 1: 6-10 Box Jumps (24,20)
Min 2: 45s Row
Min 3: 6-10 Burpees
Min 4: 20 Mountain Climbers
Min 5: Rest

1 / 30 / 2017

Back Squat
Set 3RM

For Time
50 Double Unders
40 T2B
50 Double Unders
40 Front Squats (115,75)
50 T2B
40 KB Swings (53,35)

20 min cap

1 / 27 / 2017

Speed Back Squats (1s pause)
5 x 4 @60-70%

*1 second pause in bottom

3 min Amrap
7 Hang Squat Cleans (95,65)
21 Double Unders

Rest 2:00

3 min Amrap
5 Hang Squat Cleans (115,75)
21 Double Unders

Rest 2:00

3 min Amrap
3 Hang Squat Cleans (135,95)
21 Double Unders

1 / 26 / 2017

For time

KB Swings (53,35)
Rest 2:00
Goblet Squats (53,35)
Ball slams

1 / 25 / 2017

Hang Power Clean + Push Press + Jerk
7 x 1 + 1 + 1 @80% of PP

10 min Amrap
10 Power Cleans (135,95)
10 Burpee Box Jumps (24,20)

Knights 60 Day Nutrition Challenge


Log your activity here

Knights PTR 60 Day Nutrition Challenge

This is a nutrition challenge like nothing we’ve ever done before. This isn’t a strict “insert-name-of-current-fad-diet” challenge. This is about food education and making good choices. We all know diets don’t work long term and that healthy life choices are really the most important thing. We have partnered with MealFit to bring you a system that hopefully will set you up for success. Below are the guidelines for the challenge along with some suggested food items and educational tools. The challenge will operate on the honor system and you’ll be responsible for tracking your own points on a daily and weekly basis. Knights PTR will provide all participants with everything they need to keep track of their points, and daily WOD programming. MealFit will be there for all your nutritional education.

The cost to participate in the challenge is $20.00. This will go toward the prizes for the winners. The dates of the challenge are February 6th through April 7th, with official weigh ins on February 6th and April 7th for those wishing to participate in the most weight lost prize category.

In this challenge the men and the women will be scored separately. There will be a male and female winner for most points earned. There will also be a male and female winner for most weight lost. And finally, we’ll also choose one participant at random to win a prize. There will be prizes provided from Knights PTR and MealFit.

Here’s how the point system works.

4 Points: Perfect day of eating.
Example: No cheats.

3 Points: One minor slip.
Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one Dorito chip, one Fruit Loop, one bite or sip of anything that is not allowed.

2 Points: Significant slip, but not an entire meal.
Example: One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points: Major slip, a full meal went bad.
Example: You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Points: More than one meal went bad throughout the day.
Example: You went off the rails at dinner and then went out for drinks.

Bonus points:

1 Point:
– You worked out that day. (Up to 6 in 1 week)
– You completed a workout from 2017 KnightsPTR Open.
– You got 7+ hours of sleep last night.
– You completed 20+ minutes of mobility outside of class.
– You attend the Saturday yoga class with Coach Chrissy.
– You posted your meals, recipes, workouts, progress, etc. on social media using hashtag “knightsptrchallenge”. (Once per day max)
– You drank at least half your body weight in ounces of water.

3 Points:
– You got a recovery massage from Jess. (Unlimited)
– You brought someone new to try the gym.
– You wrote down a specific goal on your scoresheet related to this challenge.

5 Points:
– You completed all 5 Open workouts. (One time use)
– You complete the Sunday ruck with Coach Cory.
– You were on time and ready to go for every class you attended this week.

10 Points: (1 use per week)
– You use MealFit Prep, MealFit Ready, or MealFit Plans for your nutrition goals. Follow the link provided below and use the code “mealfit.knights”.


– You completed one of the “T-Shirt Wods”.


– You consumed 1-2 alcoholic drinks, -1 point.
– You consumed 3-4 alcoholic drinks, -2 points.
– You consumed 4+ alcoholic drinks, -3 points.
– You used any tobacco products today, – 2 points.


Should I take a pre/post workout protein shake?
– This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout your recovery.

What about Kill Cliff and FitAid?
– Post workout only.

– Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

– Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

– These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners. Up to 1 cup a day maximum.

What about eating out?
– For the next 60 days we’re asking you to limit where ever you can. If and when you have to eat out make smart decisions as best as you can.

What are acceptable protiens?
– Beef/Sirloin
– Ground Beef
– Chicken Breast
– Turkey Breast
– Venison
– Salmon
– Tuna
– Shrimp
– Talapia
– Whole Eggs
– Egg Whites
– Greek Yogurt

What are acceptable Good fats?
– Raw Almonds
– Pistachios
– Peanuts
– Almond Butter
– Walnuts
– Cashews
– Avocado
– Olive Oil
– Coconut Oil
– Flax Seed Oil

What are acceptable carbohydrates?
– Fruits, such as: Apples, Grapes, Bananas, Blue berries, Strawberries, Raspberries, Cantalope, Cherries, Oranges, Pineapples.
– Vegetables, such as: Broccoli, Carrots, Asparagus, Green Beans, Bell Peppers, Grape Tomatoes, Cauliflower, Spinach, Celery, Zucchini, and Squash.
– Starch Carbs, such as: Oatmeal, Ezekiel Bread, Red Potatoes, Sweet Potatoes, Jasmine Rice, and Quinoa.

What are acceptable beverages?
– Water
– Black Coffee
– Unsweet Tea
– Carbonated Water (As long as it has no added sweetners)


1 / 24 / 2017

With a partner
22 min clock

100 Front Squats (115,75)
100 Abmat Sit-ups
Remaining time Max Meters
Rowing or Air Bike

1 / 23 / 2017

Front Rack Lunges
5 X 4 ea.

4 Rounds
30 Double Unders
15 Hang Power Snatch (75,55)
30 Double Unders
15 SDHP (75,55)

1 / 21 / 2017

The 11:00 time slot is now the new yoga class.

There’s been a request…

For Time
100 Power Cleans (135,95)
EMOM 5 Burpees

Level 2: (115,75)
Level 3: (95,65)
Both with burpee cut offs