5 / 9 / 2012

Some climbing techniques.

Strength

Weighted KBell Sit-ups

3 x 20

20 minute Amrap

Run, 400m

20 Wallballs, 20 / 14 lbs

post score to comments

5 / 8 / 2012

You can hear K-Star get so excited over self pain.  LOL

Strength

Front Squat

3 – 3 – 2 – 2 – 1 – 1

10 minute EMOM

2 Thrusters, 95 / 65 lbs

3 Burpees

4 Squat Cleans

For every missed round run 400m

5 / 7 / 2012

Thanks to all the teammates that participated. All of you did an awesome job and we had a blast. We can’t wait till the next time.

Warm Up

Hamstring & Shoulder Mobility

3 x 250m Row

“Diane”

21 – 15 – 9

Deadlift, 225 / 155 lbs

Handstand Pushups

15 minute time cap

post time to comments

5 / 5 / 2012

Now, I’m not sure what is going on here, but it looks really fun! lol

Just a reminder: All of you who are participating in the team wod tomorrow, remember to wear your *new* KnightsPTR shirts…..don’t forget…..it’s important….I’m just sayin…. Also, if anyone has a good camera feel free to bring it so we get the best picture we can.

Skill

5 minutes working on Double Unders

WOD

100, Ball Slams

EMOM 5 Thrusters 65 / 45 lbs

20 minute time cap

post time to comments

5 / 4 / 2012

The scale for the overhead squat is a goblet squat. Below is a picture of where you need to hold the kettlebell to perform the movement.

Strength

Power Clean 3 – 3 – 3 – 3 – 3

WOD

10 – 1 KettleBell Overhead Squat

1 – 10 Pullups

20 minute time cap

post time to comments

5 / 3 / 2012

Margie Archer in her most patriotic handstand.

Strength

Back Squat

6 x 3 EMOM*

*Pick your weight

WOD

6 Rounds Tabata Box Jumps

10 minute EMOM of the couplet:

3 Ring Dips

3 Toes to Bar

6 Rounds Tabata Box Jumps

post score to comments

5 / 2 / 2012

Caleb:  Snatch / 277 lbs and Clean & Jerk / 342 lbs @ a bodyweight of 152 lbs

Kelly:  Snatch / 160 lbs and Clean & Jerk / 195 lbs all at a body weight of 105 lbs

These will be the instructors for the seminar if we get enough interest. Think about it people.

Skill

10 minutes working on Muscle Ups

WOD

3 minutes of Tabata Wall Balls*

25 K Bell Swings, 2 / 1.5

35 Burpees

45 Air Squats

55 Sit-ups

*20 minute time cap / tabata included in 20 minute cap

post score to comments

5 / 1 / 2012

Good tips from Westside Barbell. These guys know whats up! 😉

Strength

10 minutes to establish 1RM Bench Press

15 minute Amrap

3, Deadlifts 155 / 105 lbs

2, Hang Cleans 155 / 105 lbs

1, Push Jerk 155 / 105 lbs

Run, 200m

post score to comments

4 / 30 / 2012

You just never know….

PRE-WOD

3 Rounds

Row, 500m

Rest

15 minute time cap

“Randy”

75 Power Snatches

@ 75 / 55 lbs

15 minute time cap

post time to comments

4 / 28 / 2012

30 lbs of ice……This aint gonna be pretty….

For those of you that found what you were looking for here…..Good Job! Now come back and see us more often. 🙂

Skill

10 minutes

Work on MedBall Cleans

For Time

100 calorie row

80 situps

60 Double Unders

40 Pullups

20 MedBall Cleans

25 minute time cap

post time to comments