3 / 13 / 2012

This gives a whole new meaning to; leave it all on the mat.  Extra points to anyone who can guess the owner of this sweat angel.  Post your guesses to the comments.

For Time:

21 – 18 – 15 – 12 – 9

Power Snatch, 75 lbs / 55 lbs

Run, 400m between each set

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3 / 12 / 2012


is one of the, if not, the most important part of changing the way you eat.  We all “mean well” and are “going” to start eating healthier….tomorrow.  The problem with tomorrow is that most have not planned for tomorrow.  Tomorrow is not the best day to go Hardcore on a life changing diet revolution…IF, you haven’t planned for it.  I’m not claiming to be some kind of food guru, but I do know that changing the way you eat for the better and the long run does not happen day to day.  It happens with a well thought out plan and some effort.  Below is a picture of a well thought out weeks worth of food.  All it took was some planning, a trip to the grocery store, and an afternoons worth of effort.  This is how it should look in your fridge if you eat to perform at your best.

10 minute Amrap

Squat Clean, 2 reps 165 lbs / 115 lbs

Muscle Up, 1 rep

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3 / 10 / 2012

For Time:

Row, 35 calories


Bench Press 165 lbs / 115 lbs

GHD sit-ups

Row, 35 calories

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3 / 9 / 2012

Check out the standards for the KnightsPTR Caymen team members.  Pretty stout requirements.  Also, be sure to check out the video “KnightsPTR Games 12.3 tips” below.

Open WOD 12.3

18 Minute Amrap

Box Jumps, 15 reps 24 / 20

Push Press, 12 reps 115 lbs / 75 lbs

Toes to Bar, 9 reps

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3 / 8 / 2012

Start them out young.

For Time

10-1 Burpees

1-10 Deadlift 155lbs / 105 lbs

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3 / 7 / 2012

15 minute Amrap

5 Toes to Bar

10 Wall Balls

20 Lunges

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