Monthly Archives

January 2014

WOD for Saturday, 2/1/2014

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COTH athletes,

Since we just had Double Unders for time on Wednesday. Lets see if practice pays off. One person will start with Wall Climbs while their partners strings together Double Unders. Every 5 WCs the pair will switch. The team score is total Double Unders in 12 minutes.

Bring your jump rope!

AMRAP 12

Partner 1 starts with 5 Wall Climbs as the rabbit

Partner 2 does Double Unders

Final score is total Double Unders

Cashout: 100 partner pass Wall Ball Sit-up

See you on the Hill,

WOD for Friday, 1/31/14

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The snatch is one of the most technical movements that we do in CrossFit. Beginners and experienced athletes alike can never get enough practice and refining of the movement. Today we’ll start with a snatch complex and then hit a couplet WOD of snatches and bar hops.

OLY Skill: 
Snatch Complex

WOD: EMOTM 10
3 Snatches 115/75#
ME Bar Hops

WOD for Thursday, 1/30/14

By | WOD | One Comment

Today’s WOD is going to take a lot of heart & motivation! For the first time we’ll be doing an AMUBRAP meaning as many unbroken reps as possible. After completing as many unbroken reps in one movement you must move into the next. You cannot rest in a front rack position for the thrusters and you cannot rest at the bottom of a pushup.

Fitness Test:
2min ME Sit-ups
WOD: “Unbroken” AM(UB)RAP 15
Thrusters (95/65#)
Pull-ups
Push-ups

WOD for Wednesday, 1/29/14

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We know there are many of you who are wanting to get better at double unders. The only way that’ll happen is practice, practice, practice! Come in 15 minutes early to work on your jump rope skill so you’ll be ready to crush today’s WOD!

Strength:
15 Minutes to establish 3RM Deadlift

WOD: for time (cap 12)
100 Double unders
25 Wall Balls (20/14)
75 Double unders
25 Wall Balls
50 Double unders
25 Wall Balls

WOD for Tuesday, 1/28/14

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Increasing your stability in a hollow position on the rings is a vital part of strengthening your gymnastics abilities. Today we’ll work on ring dips. All athletes will refine and practice the fundamentals of the ring dips. Afterwards those who are getting more comfortable with rings will aim to do 3 sets of 8 reps at a scaling option. Rx athletes will use the remaining time to establish a 3xME total.

Skill: 
Ring Dips

WOD: 8min AMRAP
20 Step-down Box Jumps (24/20)
10 KB Push Press (left) (1.5/1pd)
10 KB Push Press (right)

Programming for 1/27/14–1/31/14

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Monday
Skill:
4 x 30sec hollow hold (30 sec rest)
WOD for time: (cap 17)
3 Front Squats  (135/95#)
3 Burpees
6 FS
6 Burpees
9…
9…15

Tuesday
Skill:
Ring Dips
WOD: 8min AMRAP
20 Step-down Box Jumps (24/20)
10 KB Push Press (left) (1.5/1pd)
10 KB Push Press (right)

Wednesday
Strength:
15 Minutes to establish 3RM Deadlift
WOD: for time (cap 12)
100 Double unders
25 Wall Balls (20/14)
75 Double unders
25 Wall Balls
50 Double unders
25 Wall Balls

Thursday
Fitness Test:
2min ME Sit-ups
WOD: “Unbroken” AM(UB)RAP 15
Thrusters (95/65#)
Pull-ups
Push-ups

Friday
OLY Skill:
Snatch Complex
WOD: EMOTM 10
3 Snatches 115/75#
ME Bar Hops

WOD for Monday, 01/27/2014

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Hello COTH,

I hope you are well. I just got back from the East Coast Championships. I was mostly impressed by the strength of the girls! WOW. You have to see these girls to believe it. If you have not attended a CrossFit competition plan to go to the North East Regionals in Canton.

As for the rest of us, we will keep working hard and reaching our goals. So we can use our fitness… We have a couplet to start the week. Great way to combine conditioning and weightlifting. More burpees, I know! Get through the ladder once as fast as you can.

For time: 

For Time: (cap 17)
3 Front Squats @ 135/95#
3 Burpees
6 FS
6 Burpees
9 FS
9 Burpees
12 FS
12 Burpees
15 FS
15 Burpees

See you on the Hill,

Snowstorm Janus

By | Announcements | No Comments

 

 Hello COTH athletes,

I hope you are well. In efforts to keep everyone safe and warm, we will need to cancel some classes today and tomorrow. Please note that the following classes will be canceled.

7pm CrossFit All-levels

6am CrossFit All-levels

7am CrossFit All-levels

9am CrossFit All-levels

We will re-open the box at 10am tomorrow and continue with the regular schedule.

See you on the Hill,

 

Programming for 1/20/14–1/24/14

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Hey everyone! I hope y’all had a great weekend. Here is our programming for the whole week. It’s going to be cold the next few days so make sure you layer up and come in 15 minutes early to warm up. See you On the Hill!

Monday 1/20/14
Skill:
Pistols
WOD:
2min ME Wall Balls
1min Rest
2min ME Pull-Ups
1min Rest
1min ME Wall Balls
1min Rest
1min ME Pull-ups
–400m cool down jog

Tuesday 1/21/14
Skill:
Rolling Plank
WOD:
EMOTM 10
30 DU’s
ME HSPU’s

Wednesday 1/22/14
WOD:
For Time: 20 min cap
50 KB Snatch (1.5/1pd)
50 Med Ball Cleans
50 KB Swings
50 Med Ball Slams

Thursday 1/23/14
Skill:
Clean & Jerk Complex
WOD: “13.4”
AMRAP 7
3 C&J (135/95#)
3 T2B
6 C&J
6 T2B
9…..

Friday 1/24/14
Fitness Test:  
2k Row (cap 10)
WOD:
For time: 10 minute cap
55 Reps of burpee/ Prisoner Squat/ forward lunges (1 each leg)

WOD for Saturday 1/18/2014

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Have you seen Mark Wahlberg’s new Movie Lone Survivor? Did you know that the  soldier Murphy is  “Murph” from the infamous Hero WOD often performed on the 4th of July !? Tomorrow we are going to deconstruct “Murph”, shake it up a bit, and attack it with a partner.

Split ANYWAY you want with your partner in 30 minutes:

100 Pull-ups

200 Push-ups

300 Air Squats

Row 2,000m (can be done at anytime during the workout)

– Coach Josh