Programming for October 31st throught November 6, 2016

Thank you to everyone who came to our Barbells for Boobs event. We collected over $1,000 in just two hours on Saturday morning. A number of you also donated through our team page. If you still wish to donate, either use the team page or see Coach Rob.

We posted our October Spotlight Athlete, Joe DeMarco. Make sure you go to the "Athlete Spotlight" page on the site to read about Joe's experience so far.

The sweatpants and long sleeve shirts are in. You can pick them up at the office. 
Also, Dr. Sean has a thank you gift for the founding members from KOB. He will personally give it to you all this week.

Monday October 31, 2016


10 Boot Straps
6 Elbow to Instep w/ Rotation
10 Push Up ShoulderTaps
10 Beat Swings
10 Pause Jumping Air Squats

Find a 1RM Front Squat

AMRAP in 20 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

Row 250m
10 Squat Thoracic Rotations
10 Kossacks
10m Lunge w/twist
10m Duck Walk

EMOM for 12 minutes:
A-7 1 Arm Thruster each
B-5 Lateral Box Step Ups each
C-12 Jumping Air Squats
D-10 GHD Hip Extensions

Wall Balls (20/14)
Box Jump Overs (24/20)
250m Row after each

21/21 250m, 15/15 250m, 9/9 250m


Tuesday November 1, 2016

Row 10 Calories
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Snatch Balance
10m Inch Worm Push Ups
10m Broad Jump/High Jump

Part 1
3 rounds with 2 minutes rest:

In 2 minutes:
Row 20 Calories
AMRAP in remaining time
7 Box Jumps (24/20) 
7 KB Swings (70/53) 

-rest 5 minutes-

Part 2
Build to a heavy in 10 minutes:
Top to Bottom 3 Position Snatch
Above Knee+
Below Knee+

-rest 5 minutes-

Part 3
3 Rounds for Quality:
40m 1 Arm Waiter's Carry each arm
10 Kossacks (5 each)
10 Bent Over Reverse Flies


10m Bear Crawl
10 Arm Circles each way
10m Inch Worm Push Up
5 Ring YTWs
10 Y Wall Slides

3 rounds:
5 Strict Chin Ups
10 1 Arm Push Press each arm
10 1 Arm High Pull each arm
5 Clapping/Dynamic Push Ups

4 Rounds:
40m 1 Arm Carry each arm
10 Ring Rows
20 Sit Ups


Wednesday November 2, 2016

3 rounds:
40m 1 Arm Carry each arm
30 second Side Plank each side
10m Reverse Lunge (option to add weight)
8 1 Arm High Pulls each arm

EMOM for 6 minutes:
4 Ring Muscle Ups
6 Ring Rows+6 Ring Dips

Reps and difficulty maybe scaled as necessary.  The purpose today is to accumulate reps over skill practice.

In 9 minutes:
20/15 Assault Bike Calories (2 minute cap)
-AMRAP in remaining time-
5 Wall Balls (20/14)
5 Sit Ups
10 Wall Balls
10 Sit Ups
15 Wall Balls
15 Sit Ups
20/20, 25/25 etc.


150m Straight Leg Row
10 T Push Ups
30 sec. Supinated Hang

3 Rounds:
10 Kossacks (5 each with option to add weight)
16 Weighted Walking Lunges
10 KB Deadlifts with 5 sec. negative

6 rounds:
200m Run/Row (alternate rounds)
10 Box Jumps
10 Burpees


Warm Up:

10 forward PVC pipe pass throughs
10 reverse PVC pipe pass throughs
Right leg hip flexor, hamstring, quad, and split stretch
Left leg hip flexor, hamstring, quad, and split stretch
15 plank to push-ups


Skill: Cartwheel
Why is this important? Cartwheels focus on unilateral loading and twisting that can be transferred to Crossfit movements!

Step 1: think of cartwheel as circle, eventually open that circle to a straight line=vertical position.
-       4 points of contact beginning with dominant leg
-       Drill: “circle” around 4 points of contact

Step 2: open up circle to a semi-circle
-       As you continue to open up circle cartwheel becomes more vertical

Step 3: arm and leg positioning
-       Legs should be in a lateral lunge (step, lunge, pivot)
-       Arms should be above head, fingers facing each other allowing you to block

Step 4: shifting from frontal cartwheel to square hip cartwheel (180 degree turn as you move)

-       Square hips in lunge position
-       Kick up to hs maintaining split
-       Switch to a frontal plane
-       Square hips out for landing
Practice and introduce round-off



Climb the ladder in 9 min
2 pistols WB’s
2 t2b
2 burpee tuck jumps
4, 4, 4
6, 6, 6 etc. 


Thursday November 3, 2016

Straight Leg Row 150m
Regular Row 150m
10m Samson Lunge
10m Forward Crab Walk
10m Inch Worm Push Up
20 Groiners
30 second Supinated Hang

A.  3 sets
1 Clean Lift Off
1 Clean Pull
1 Clean Pull Under
1 1/4 Front Squat

Start empty and increase.

B. 5x3 Hang Clean (above knee)
Goal is 5 sets between 65 and 75% with no misses.  Today is about technique and speed.

21 Hang Squat Cleans (115/75)
600m Run
15 Hang Squat Cleans
400m Run
9 Hang Squat Cleans
200m Run


150m Straight Leg Row
10 T Push Ups
8 1 Arm Ring Rows
10 Push Ups Shoulder Taps
10 Hanging Hip Taps

EMOM for 12 minutes:
A-8 1 Arm Bench Press each
B-10 Lateral Raises
C-10 Ring Push Ups
D-8 1 Arm Bent Over Rows each

AMRAP in 10 minutes:
8 KB Swings (70/53)
6 Pull Ups
40 Double Unders


Friday November 4, 2016


Run 200m
10m Bear Crawl
30 second Supinated Hang
10 T Push Ups
10 Ring Rows
10 1 Arm High Pulls each

Jump Rope/Double Unders/Triple Unders

Spend 10 minutes practicing:
Single Unders
Pogo Hops
High Jump Single Unders
No Rope Double Unders
Double Unders or Attempts
Alternate Double/Single Unders
Max Consecutive Double Unders
Triple Unders/Attempts
Today is an opportunity to PR!  Get your first of something or take a huge step towards it.

AMRAP in 12 minutes:
60 Double Unders
15 Burpees Over the Bar
15 Deadlifts (185/115)

Fewer Double Unders
2x Single Unders
Equal Single Unders
Bar Facing Burpees
Lighter deadlifts* 

*These should not be grinding reps.  You should be able to consistently move this weight.


Row 300m
10m Bear Crawl
10 Bottom Half Burpees
10m Broad Jump/High Jump
20 Groiners

AMRAP in 16 minutes:
In teams of 3:
Partner A-Row 300m
Partner B-20 Sit Ups
Partner C-8 Burpee Box Jumps

Rotate once all 3 movements are completed.  1 round=all partners have completed all 3 movements.

Saturday November 5, 2016

Row 200m
10 Leg Swings each way
10 Squat Thoracic Rotations
10 Reverse Lunges
5 Strict Pull Ups or Ring Rows or Rope or Rope Pulls

For time:
100 Sit Ups
100 Air Squats
50 Step Ups
50 Wall Balls
10 Rope Climbs
10 Burpee Pull Ups

*Reps can be broken up any way.  You DO NOT have to complete in this order. 
For example:
5 rounds of:
20 Sit Ups
20 Air Squats
10 Step Ups
10 Wall Balls
1 Rope Climb
1 Burpee Pull Up

You can also change the order. For example:
10 Burpee Pull Ups
5 rounds of above rep scheme for Sit Ups, Air Squats, Wall Balls, Step Ups
10 Rope Climbs.

Or any other variation


Sunday November 6, 2016


Run/Row 300m
5 Inch Worms
20 Toe Touches
10 Tuck Jumps
10 Beat Swings

"Rotating Helen"
Teams of 3
AMRAP in 18 minutes:
Partner A-Run/Row 300m or Assault Bike 600m
Partner B-21 KB Swings (53/35)
Partner C-12 Pull Ups

All 3 partners must complete their work before anymove to the next movement.  
1 Round=all 3 partners complete all 3 movements