Monthly Archives

November 2013

WOD for Saturday 11/30/13

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Part 1

In partners
6min AMRAP (total number of hops)
-1 person holds a plank while the other person hops over them side to side (like a bar hop)
– Once the hopping partner reaches 20 hops they switch positions with their partner.
-*If the plank partner drops to rest you can no longer hop and must wait until they are back to holding a plank position.
Part 2
Task Priority: 100 Pull-ups For Time
1 partner will perform 20 wall balls. In that time the other partner will be performing as many pull-ups as possible.
Once the 20 wall balls have been performed you alternate with your partner. This will continue until 100 combined pull-ups have been reached.

WOD for Friday, 11/29/13

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We hope everyone had a great Thanksgiving with friends, family, and loved ones! Now that your stomach’s are full of protein from all the turkey, I’m sure y’all are ready to get back in the gym and burn some calories. We have the perfect post-thanksgiving WOD to make up for the large meal.

Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps (185#, 155#, 135#, 95#)
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

WOD for Wednesday, 11/27/13

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Are you guys ready for Thanksgiving! Make sure you take some time to reflect on the good and the challenges of 2013. Be thankful of what you have and share encouraging stories with others. We are very thankful of the COTH community and are looking forward to 2014.

Please take some time to fill out the survey at the athletes’ lounge. It will be great to hear from you guys.

Below we have a true test of fitness. We are going fast and technical with the squat cleans. Followed by brute force on the HR pushups.

Class schedule for 11/27/13 

6am CF all levels

7am CF all levels

11am CF all levels

Closed on Thanksgiving 

Class schedule for 11/29/13

3:30p Open gym

5:30p CF all-levels


3x ME Strict Pull-ups (total score)

21/15/9 (cap 8)

Squat Cleans #115/ #75

HR Push-ups


See you on the Hill,


WOD for Tuesday, 11/26/13

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I hope you guys enjoyed Monday’s WOD. We had a great turnout during the evening classes. Make sure you follow my advice. Get your own jump rope. Follow this link and get the long handle bearing jump rope. It makes double unders easier.

Well for today, we a triplet of gymnastics and weightlifting. Make sure you come ready to go fast. The key will be to stay tight and not burn out during the sit-ups.

5RFT (cap 15)

20 Sit-ups
15 Push Press 115#/ 75#
20 Box Jump 24/20”

See you on the Hill,


WOD for Monday, 11/25/13

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Happy Monday COTH! We hope you’re excited for a short week and the upcoming holiday. Today we are going to start off with tabata thrusters except this time the 10 seconds off will not be a normal rest. You will be resting in the bottom of your front squat! Afterwards we’ll be doing a 10 minute AMRAP of kettle bell snatches and double unders! Hope you’re excited!

Tabata Thrusters (45#/35)

10 minute AMRAP

20 Kettle Bell Snatch (53#/35)
30 Double Unders

Burpees for Water WOD for Saturday, 11/23

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The Jerry can that women and children carry to transport water to their villages


Hey All-

We wanted to post Saturday’s workout early so we could make one last shout out about Melody’s fundraiser for Charity Water. Here is some information regarding the process of retrieving water for women and children in Africa:

In Africa alone, people spend 40 billion hours every year walking for water. Women and children usually bear the burden of water collection, walking miles to the nearest source, which is unprotected and likely contaminated.

Time spent walking and resulting diseases keep them from school, work and taking care of their families. Along their long walk, they’re subjected to a greater risk of harassment and sexual assault. With safe water nearby, women are free to pursue new opportunities and improve their families’ lives.

To support Melody in her campaign to bring fresh water to a village in India we have committed to doing one burpee per $1 that she raised in the month of November. We also wanted to incorporate something that would be symbolic to the carrying of the Jerry can, so this is what you can look forward to seeing on Saturday:

20 minute AMBAP (as many burpees as possible!)

200m Farmer’s walks (80#/40#)

Max effort burpees


It’s not too late to donate! Visit for more information. Hope to see you all on Saturday!

WOD for Friday, 11/22/13

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If y’all enjoy nasty girl “Nicole,” you’re going to love “Nicolette.” We will be doing five 2-minute rounds of 200m run and max effort pullups. After each round will be a 1 minute rest. Your total score will be the combined number of pull ups you do throughout the five rounds.

Tabata Sit-Stands

5 rounds: Each round is a 2 minute interval
200m run
Max effort Pull-ups in remaining time of the 2 minute interval
-1 minute rest-

WOD for Thursday, 11/21/13

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Today’s WOD will be a double under and front squat combo. Time to put all that heavy front squat work into practice! We hope all those strength building days will pay off. Let your coaches know how you feel!


“Fannie” (15 min cap)
50 DU’s
30 FS 115#/ 75#
40 DU’s
20 FS
30 DU’s
10 FS

WOD for Wednesday, 11/20/13

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Today will be the last deadlift and strict press WOD for this season. We’ve done many weeks of trying to increase these lifts so we hope you’ve been able to chart progress! Come in and go after a PR!

Strict Press

WOD for Tuesday, 11/19/13

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Before we hit the WOD today we’re going to be doing some more fitness testing! This time we’ll test your conditioning on the rower and do a 500m sprint for time. Aim high and do your best! Afterwards we’ll do death by wall balls and burpees. This “death by…” is going to start at 3 reps and increase 1 rep every minute. If you fail to get the number of reps within the round you’ll do 10 med-ball lunges.

Fitness Test:
500m Row

Death By… Wall Balls (20#/14) and Burpees (15 min cap)
Failed round penalty = 10 MB lunges