Monthly Archives

October 2013

WOD for Friday, 11/1/13

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We have an exciting WOD today of wall climbs and squat cleans. Before the WOD we will do some skill work to go over squat clean technique to make sure everyone is prepped and moving well. Come in and get a good start to your weekend!

Squat Clean

For time:
12 Wall climbs
3 Squat cleans (165/115)
6 Wall climbs
6 Squat cleans
3 Wall climbs
12 Squat cleans

WOD for Thursday, 10/31/13

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Some of you may remember today’s WOD from the Spring. We will be doing the 13.1 WOD from the CrossFit open. It is a 17 minute AMRAP couplet of burpees and snatches. The snatch weight is an increasing ladder. If you finish before the 17 minute time cap you will do as many reps as possible of snatches at the highest weight.

Here’s a video of Annie Thorisdottir doing 13.1 in March. Get inspired, come in, and crush this WOD!
Annie doing 13.1

We hope everyone has a fun and safe Halloween. Make sure you take it easy on the candy. Unless it’s paleo of course…

All-Levels WOD: “13.1”  

17 min AMRAP

40 Burpees
30 Snatch 65#/35
30 Burpees
30 Snatch 95#/55
20 Burpees
30 Snatch 115#/ 75
10 Burpees
AMRAP snatch 115#

Beginners WOD:
For Time: 13min Cap

20 Burpees
20 Snatches 35#/15
15 Burpees
15 Snatches
10 Burpees
10 Snatches

WOD for Wednesday, 10/30/13

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Happy hump day CrossFit on the Hill! We hope you’re excited for today’s WOD. We’ll kick off our classes with a fitness test of one max effort ring hold set for time. Afterwards we’ll hit a fast paced couplet WOD of double unders and wall balls. In this WOD we’ll be on the jump ropes for a while so it will be great practice for those of you who are on your way to getting double unders down.

Fitness Test:

Ring hold for time

100 Double unders
25 Wall Balls (20#/14#)
75 Double unders
25 Wall Balls
50 Double unders
25 Wall Balls

WOD for Tuesday, 10/29/13

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Today will be our strength training WOD for the week. Make sure you bring in your notes or have a mental idea of what weight you used last time. You will have two different working sets. The first is 2 sets of 3 repetitions. These sets will get you prepped for going heavy on the final four sets of two repetitions. Aim for a PR and get at it!

Front Squats 3-3 & 2-2-2-2
Weighted Pull-Ups 3-3 & 2-2-2-2

WOD for Monday, 10/28/13

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Welcome to a new week! Thanks to all of you who participated and cheered during the in-house throwdown. Congratulations to Erich, Steven, Nicole and Kailey for their awesome performance and winning their division.

For today, we have a gymnastic lower volume, fast paced WOD. Start with 1 rep and add 1 after each successful round. It is a good day to challenge your pullup strength. Go for it!


3 sets ME: HSPU/hand stand hold/wall climb to hold

*Plank for a minute in between sets*


10 min AMRAP: Add 1 rep after each round (starting at 1)
Pull ups
HR push ups
Box Jumps 24″/20″

WOD for Friday, 10/25/13

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For today we’ll be doing two shorter WODs. We’ll start off by doing a 1000m row for time. It’ll be a good time for you first-timers to hone your rowing technique and for the more experienced rowers to try to get a PR! Following the row we’ll hit one of the nasty girl benchmark WODs. If you’re still working on double-unders we’ll scale accordingly while also giving you good experience on your way to mastering the jump rope!

Don’t forget tomorrow is our in-house throw down and one year anniversary celebration! If you’re competing make sure you recover from the week, sleep well, and are ready to go!  Come out and cheer on your fellow CotH members!

Time Trial

1000m Row FT

Annie (8 min cap)


Double Unders
Sit Ups

Movember Campaign – JJ is coming!

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Hey gang,

I hope you are well and excited about the King and Queen of the Hill Throwdown on Saturday. We are so excited too.

But we are also excited about our Movember campaign. It is a nation wide campaign to promote Men’s Health and CrossFit on the Hill is sponsoring a team. Which gives you a special insight to Movember. Please visit our team page at to help us bring awareness and raise funds. There are a lot of things going on with this.

So to prepare us for Movember, we have a special guest from Movember HQ. His name is JJ and he will join us during at 5:30p on Monday to bring us more information and sweat with us. Please post your questions to the comments and get ready to let your mustache free!


When: Moday, October 28th

Time: 5:30p to 7:00p

Where: CrossFit on the Hill


One more thing! There is a Nasty Girl WOD involve in this campaign. More details later! Sign up today to our Movember team.


See you on the Hill,



WOD for Thursday, 10/24/13

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Back to the barbell today! Basically what you’ll be doing here is two separate workouts, without any transition time, while using the same weight.


Front Rack/ squat mechanics

Handless front rack squats (arms out straight)


All-Level WOD
For Time (12 minute cap)

18, 15, 12 Front Squat/ Pull-up #95/ 65#

-then go immediately into-

9, 6, 3 Thruster/ Power Clean


Beginners WOD
For Time (12 minute cap)

18,15,12 Front Squat/ Pull-up #35/ #15

-then go immediately into-

9, 6, 3 Wall Ball/ Med Ball Clean

WOD for Wednesday, 10/23/13

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 Looking for a great conditioning workout? We’ve got just the thing; 5 rounds of running and burpees. You’ve got 20 minutes to finish it; get in here and give it your best shot!


“Rolling Plank” 2 sets (20 seconds in each position 10 rotations) 1 min break between sets

5 RFT (20 min Cap)

20 burpees

400m run



WOD for Tuesday, 10/22/13

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Today for skill you’ll be working on perfecting your kip. If you’ve mastered the kipping pull up already, use the kip to work on your chest to bars and/or bar muscle ups.


Kipping/ kipping pull-up

12min AMRAP

15 KB Swings #70/53#

12 Deficit Push Ups (Plates 45#/25#)

9 C2B