5 / 22 / 2012

I can remember back when there were just a few names on the board everyday.  We are growing and we appreciate all of our athletes (that means you) who are making our community an awesome thing to be a part of.

Strength

Deadlift

5 x 2 EMOM @ 80% 1RM

5 x 3 EMOM @ 65% 1RM

15 minute Amrap

10 SDHP, 75 / 55 lbs

10 Push Press, 75 / 55 lbs

10 Box Jumps

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5 / 21 / 2012

Happy Birthday Sarah!!

Strength

Back Squat

10 x 2 EMOM @ 75% 1RM

24 minute Amrap

5 Power Snatch, 95 / 65 lbs

20 Double Unders

1, 200m Run

9 OHS, 95 / 65 lbs

8 KBell Swings, 1.5 / 1

8 Wall Balls

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5 / 19 / 2012

Proud Honey Badger parents.  Congratulations Honey Badger!

Pre-WOD

8 RDS

Row, 250m

Rest, 30 sec

12 min Amrap

5 Bench Press, 225 / 155 lbs

5 Power Cleans, 185 / 125 lbs

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5 / 18 / 2012

Here are a few articles I found interesting and funny. I’m sure we’re all in here somewhere.

What’s the Difference

A Different Unit of Measurement

Strength

Deadlift

8 x 3 EMOM @ 70% 1RM

7 Rounds

7 Deadlifts, 225 / 155 lbs

7 Ring Rows

15 minute time cap

5 / 17 / 2012

Joe Wright:  Doing it one handed!

Strength

3 x 10 GHD’s

3 x 10 B. Ext

For Time

30 Back Squats, 135 / 95 lbs

20 Pullups

10 STO, 135 / 95

30 Front Squats, 95 / 65 lbs

20 Pullups

10 STO, 95 / 65 lbs

30 Overhead Squats, 65 / 45 lbs

20 Pullups

10 STO, 65 / 45 lbs

20 minute time cap

5 / 16 / 2012

Skill

15 minutes of muscle up work

For Time

50 Box Jumps

40 Toes through Rings

30 Burpees

20 Med Ball Cleans

10 HSPU

18 minute time cap

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5 / 15 / 2012

Alright guys, we are going to have some different hours this week. First off: Wednesday, May 16th the first evening class will be @ 4:30p. We are opening late so that KnightsPTR staff may attend the memorial service for Ollie Smithwick @ Life Church. The service begins at 1:30. Ollie passed away Thursday while on vacation in Florida. He will be missed.

2nd: Friday, May 18th we will be closing at 5p.m. to attend the graduation of Allison LaChance (a.k.a. Honey Badger).

Feel free to contact us with any questions regarding the schedule changes.

We will miss you Ollie.

Strength

Bench Press

6 x 3 EMOM @ 70% 1RM

4 Rounds

10 KBell Snatch 1.5 / 1 pd*

Run, 200m

*Alternate arms each rep

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5 / 14 / 2012

Skill

15 minutes of Power / Snatch work

15 minute Amrap

5 Power Cleans, 155 / 105 lbs

10 Volcanic Pushups*

15 Wall Balls, 20 / 14 lbs

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*Pushup starts with hands on floor and feet in rings in plank position.  Then, you will descend chest to floor and press up to lock out postion, at which point you will bring both knees to your chest and then return to plank postion to finish rep.

5 / 12 / 2012

Lets get to digging!

3 Rounds

Run, 800m

Weighted Lunge, 1.5 / 1, 30 reps

Virtual Shoveling, 35 / 15 lbs, 15 reps

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5 / 11 / 2012

Happy Birthday Buddy!! 🙂

Justin B’s Birthday WOD

“Dirty 30”

30 Burpees

30 Pullups

30 Front Squats 75 / 55 lbs

30 Double Unders

30 Sit-ups

30 GSPU

30 Hang Cleans 75 / 55 lbs

30 Box Jumps 24 / 20

30 SDHP 75 / 55 lbs

30 Jumping Lunges

30 minute time cap

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