Monthly Archives

February 2014

WOD for Saturday, 3/1/14

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Today’s partner workout will be completed with a partner, five rounds each of the following:

5RFT (each!)

10 DB Thrusters

10 Box Jumps

10 Sit ups

**20 min cap**

One person works while the other rests. Your score is the time it takes you each to complete 5 rounds, alternating one set at a time.

WOD for Friday, 2/28/14

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Today’s WOD has programmed rest in between movements and in between rounds. So do your best to recover during the rest, steady your breathing, and go after as many reps as you can during the working sets! Your score will be total number of reps. Lets rack up those scores!

WOD:
2 rnds of:
Row 2 mins for calories
10 sec break
Burpee 2 mins
10 sec break
Pull-ups 2 mins
10 sec break
—2 min break

COTH News!

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Attention all CrossFit on the Hill Athletes!

I hope you’re having a great week. I wanted to bring to your attention a new addition to our services as well as some changes to our schedule.

First, I am excited to announce that we will be offering competitors programming in addition to the weekly workouts. If you are looking to get stronger, faster, more powerful, (fill in the blank), then this is for you! For $50, you will receive a month-long program that includes weightlifting, gymnastics and conditioning that is to be completed in addition to your daily workouts. You will receive a weekly email directly from Josh with an excel sheet to fill out on your own.  Competitor’s programming is to be completed during open gym hours; if you have a class pack you must use one of your classes to purchase your open gym visit, otherwise that time is included in the unlimited membership. Launch date is March 3rd, but you can start anytime during the month!

Second, please take note of the following schedule changes:

  1. Until we start filling up our morning slots, we will be canceling the 9am classes on Wednesday and Friday.
  2. Open gym will now start at 10am, not directly after the early morning classes.
  3. “CrossFit Beginners” on Thursdays at 5pm will now be “CrossFit All Levels”

Thank you for your dedication and commitment to CrossFit on the Hill. We are thankful for each and every one of you and strive to make your experience with us the very best.

See you on the Hill,

 

WOD for Thursday, 2/27/14

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Today is the day we’ve all been waiting for! The CrossFit Open first announcement is tonight! If you’ve signed up for the CrossFit Open check the games website tonight after 8pm to see what the WOD is along with the movement standards. Then get pumped up and come in for a judging session!

WOD: 11.1″
AMRAP 10
30 Double-unders
15 Power snatches (75#/ 55)

Partner Cash Out: 6min
1 Partner performs 15 wall balls
-while other partner hollow holds

WOD for Wednesday, 2/26/14

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Today’s WOD will be 17 minute ladder of kettlebell swings, goblet squats, and hand release push-ups. Athletes will start at 3 reps per movement and then continue to add 3 reps for each successive round. Come in and see how high you can go!

WOD:
17min Ladder (3,6,9…)
-KBS (2/1.5pd)
-Goblet Squat
-HR Push-up

CrossFit Open Judging

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To all our athletes competing in this years CrossFit Open:

In order for your scores to be officially accepted into the CrossFit games website and to your athlete profile, you must be judged by a coach who has gone through the official CrossFit judging course. Every Open work out will be announced on a Thursday at 8pm and scores must be submitted by the following Monday at 8pm. This means you have Friday through Monday late afternoon to do the open WOD.

Below are the windows in which you can make an appointment with one of our certified judges at our box. Warm ups and mobility are on your own. Your appointment window will only be the 20-30 minutes for your actual WOD time. Athletes are expected to come early, prep on their own, and be ready to start the clock at the appointment time agreed upon with the judge.

  • Appointment windows:
    • 1-4pm Friday
    • 9-10:45am Saturday
    • 12-1pm Saturday

Follow the instructions below to schedule your appointment.

  1. Log-in to your online profile
  2. Under the appointment tab you will select “Private Training”
  3. Select “Open WOD with Judge”
  4. Select your appointment time with one of the coaches. Note: you will see all available times for the coaches but please only select a time between 1p-4p on Friday and 9a -10:45a, 12p -1p on Saturday.
  5. Place the order to confirm your appointment.

If you have any questions speak to or email us at info@onthehillfitness.com. Good luck!

See you on the Hill,

WOD for Tuesday, 2/25/14

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We got another benchmark girl WOD today. “Annie” is a descending rep ladder of double-unders and sit-ups. Make sure you bring in your rope if you got one! If you’d like to buy a rope so you can have one to practice with at home and also so you can personalize the length speak to one of the coaches.

(Compare both to 10/26/13)

Fitness Test:
1000m Row FT

WOD:
Annie (8 min cap)
50-40-30-20-10
Double Unders
Sit-ups

Programming for 2/24/14–2/28/14

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Monday:
Strength: 5 Rounds
30 sec ME Strict Pull-ups
30 rest

WOD:”Level 1”
3RFT
15 Thrusters (95#/65)
12 Burpees

Tuesday: (Compare both to 10/26/13)
Fitness Test:
1000m Row FT

WOD:
Annie (8 min cap)
50-40-30-20-10
Double Unders
Sit-ups

Wednesday:
WOD: 17min Ladder (3,6,9…)
KBS (2/1.5pd)
Goblet Squat
HR Push-up

Thursday:
“11.1″
AMRAP 10
30 Double-unders
15 Power snatches (75#/ 55)

Cash Out: 6min
1 Partner performs 15 wall balls
-while other partner hollow holds

Friday:
Score is total reps
2Rnds Of:
Row 2 mins for calories
10 sec break
Burpee 2 mins
10 sec break
Pull-ups 2 mins
10 sec break
—2 min break

WOD for Monday, 2/24/14

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Happy Monday,

I hope you guys had a nice weekend and are ready for another week of training.

Are you recover from Fran? Here is another opportunity to improve your Thrusters. We have a new combination for some of you. When I did the CrossFit level-1 seminar the WOD was “Fran”! But since 2013, they have changed it this WOD. That is why it was named “Level 1”. For those who had done it! They say it is equally hard compared to “Fran”. Let me know what you guys think.

Strength:
5rnds
30 sec ME Strict Pull-ups
30 rest

“Level 1”:
3RFT
15 Thrusters 95#/65#
12 Burpees

Also, we are really excited to find out what is the first WOD for the 2014 CrossFit Open. You still have until Thursday to sign up for the open. Here is awesome video explaining why we do CrossFit and why CrossFit is the true definition of fitness. I felt proud at the end of the video!

See you on the Hill,

WOD for Saturday 2/22/2014

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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

Waterfall Medball Slam Burpees For Time

In even numbered groups you will perform:

Descending burpees 10-1 will be performed one person at a time conga line style (person at the front performing the burpees only).