7 / 20 / 2012

Skill

Sprints

6 x 100m EMOM

15 – 12 – 9 – 6 – 3

Front Squats, 135 / 95 lbs

Pullups

20 minute cap

7 / 19 / 2012

HAHA!!

Strength

Deadlift

Set new 1RM

12 minute Amrap

6 Power Snatch, 95 / 65 lbs

12 GSPU

24 Abmat Sit-ups

7 / 18 / 2012

We are turning 1 today! We would like to thank all of you that helped us get here.

CFK Birthday WOD

2 Rounds

20 Calorie Row

30 Burpees

40 GTO, 45 / 25 lbs.

50 Toes to Bar

100 ft. Walking Lunge, 45 / 25 lbs (plate)

30 minute time cap

7 / 17 / 2012

Mental Toughness

Strength

Overhead Squat

6 x 3

10 Rounds

10 Stepping Lunges, 75 / 55 lbs

10 Hang Cleans, 75 / 55 lbs

20 minute time cap

7 / 16 / 2012

2012 KnightsPTR Games Champion! First ever repeat. Good job and congratulations Rich!!

Strength

Strict Press

8 x 2 EMOM

5 Rounds

12 Thruster, 65 / 45 lbs

Run, 200m

20 minute time cap

7 / 14 / 2012

Awesome!!

Mud Run Skills Test

For Reps

2 min Tire Flips

Rest 1 min

2 min GSPU

Rest 1 min

2 min Sit-ups

Rest 1 min

Run, 800m

7 / 13 / 2012

PRE-WOD

Medball Turkish Get-ups

3 x 8 (10 min)

For Time

Run, 1 mile

30 Bench Press, 165 / 105

20 minute time cap

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7 / 12 / 2012

HAPPY BIRTHDAY BUDDY!!!

Strength

Box Squat

6 x 3

Johnny’s Birthday Bonanza

12 minute Amrap

7 K Bell Snatches, 1.5 / 1 (alternating arms)

12 Burpee Box Jumps

Cash Out

54 Calorie Row

*required*

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7 / 11 / 2012

Skill

Practice Double Unders (10 minutes)

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who died while conducting combat operations, when the MH-47 helicopter he was aboard on a rescue mission crashed in the Kunar Province, Afghanistan on June 28 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

“JT”

21 – 15 – 9

Handstand Pushups

Ring Dips

Pushups

20 minute time cap

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7 / 10 / 2012

Part 2.

Strength

Power Clean

Set new 1RM (10 min)

3 Rounds

10 Clean & Jerk, 135 / 95

Run, 400m

20 minute time cap

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