Monthly Archives

May 2016

WOD for Tuesday, 5/31/16

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The KB Stability Walk has been developed for the athlete to carry an unbalanced load in what it is now 3 different positions. A kettlebell is carried in an either a single arm overhead position, front rack position, or “suitcase” style. Today we will work on developing strength and stability with the load in each of the 3 positions.


KB Stability Walk Series:
2 laps OH
2 laps Front Rack
2 laps Suitcase

Metcon (cap 15):

5 Rounds for Time:
50 DU’s
18 KB Swings  (2/1.5pd)
16 Goblet Step-back Lunges *alternating

WOD for Monday, 5/30/16

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” -(


1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Can be performed as partners / scale aggressively
*Repetitions can be partitioned in anyway

WOD for Friday, 5/27/16

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Arch Hollow Rolls are a great test of rotational strength through our core. In this core dominant exercise you will be rolling from the hollow to hollow arch positions. When in the hollow arch (aka Superman) position remember to initiate the hold by flexing the glutes and extending the hips rather than extending the lumbar spine.


Week 3: Hollow Body / Gymnastic Kip Progression

Arch Hollow Rolls (back and forth not in 1 direction) – 3 x 12
* Use hollow hold for scaling

MetCon – AMRAP (Cap 12):

1 Power Clean (175/125#)
1 Front Squat
1 Jerk (STOH)
2 Power Cleans
2 Front Squat
2 Jerk
3 Power Cleans
3 Front Squat
3 Jerk
….. continued

WOD for Thursday, 5/26/16

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It’s time to take your medicine. Part of a comprehensive functional training program is not just to move the body through various planes but move odd objects. It is more often than not that you move objects that don’t have handles such as barbells, dumbbells, and kettlebells in your daily life.


Weighted Stepback Lunges – 4×10 (each), AHAP

*not alternating
*bar on back
*use the racks

MetCon (Cap 18):

For time:
600m MB Run (20/14#)
40 MB Slams
40 Russian Twists
400m MB Run
30 MB Slams
30 Russian Twists
200m MB Run
20 MB Slams
20 Russian Twists

WOD for Wednesday, 5/25/16

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This workout is a good chance to perform higher than average box jumps. Box jumps are a great test of dynamic ability. Instead of using the lower body to produce force to move an external object (think back squats) it is used to move the body through space. Box jumps are common practice for athletes that use explosive power such as hockey players, football players, and weightlifters.


3 Rounds:
10 Strict Ring Dips
12 Stepdown Box Jumps *any challenging height

MetCon (Cap 17):

2 RFR:
2min ME Cal Row
1min Rest
2min ME Double Unders
1min Rest
2min ME Sit-ups
1min Rest

WOD for Tuesday, 5/24/16

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Today is full of power and overall capacity to create power. First by moving heavy loads repeatedly and secondly to sprint and perform burpees in short intervals.

Strength: Deadlift:

Week 3: 10×3 @80% of 1RM

*All %s based off 1RM Deadlift
*All sets should be performed EMOTM


3 Rounds:
In 2 mins complete:
200m Run
ME Burpees
-2min rest

WOD for Monday, 5/23/16

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As the 2016 CrossFit Regionals begin I wanted the classes to join in on the fun. With many of the workouts being very technical or too complicated to pull off in a class setting we had to settle on “Event 3”. It’s not technical or complicated, it’s just brutal. Enjoy!


OH Strict Press:
Week 3: 4×12 L-sit DB Shoulder Press AHAP

MetCon: 2016 Regionals Event 3

For time: (Cap 12) *Regionals cap is 6min
104 Wall Balls 20/14# (both at 10’ target)
52 Pull-ups

Thank YOU for this Amazing Adventure!

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Dear COTHletes,

Thank you for your love.

Thank you for your support.

Thank you for sharing your fitness goals.

Thank you for your laughter, joy, fun and adventures.


It’s always hard to say goodbye ..  and even more difficult when you have poured out so much. Our heart’s desire is that COTH  remains open, continues to grow, and transforms the lives of  so many more people. As of May 31st, I will no longer co-own COTH and my business partner Sean Clark will be COTH’s rightful owner.


We hope you will support us one more time and do stop by to say your goodbyes! Thank you for all the memories. We will certainly always hold them close to our hearts. COTH will always be a positive, safe and encouraging place where people gather to do life together.


Javy, Sandy and Hoshea Caraballo

Transforming Communities: Servicing the MSPCA

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On Saturday, May 14th, the athletes of Crossfit on the Hill gave several hours of their morning to make blankets for adoptable animals at the MSPCA Boston Animal Care and Adoption Center. Cutting fabric & tying knots was more tedious than we may have anticipated, but with a little teamwork, we were able to successfully complete seven (7) unique blankets for the adoptable animals at the MSPCA.

A donation bin was placed inside COTH and in the weeks leading up to the event, athletes and friends brought in countless items needed at the MSPCA. By May 14th, the bin was overflowing with donations. From a variety of treats & toys, cleaning supplies, towels, food, blankets, gift cards, and more, we had to use the help of 5 athletes and 2 cars to transport the donations over to the MSPCA!

At the MSPCA, we were able to personally give a blanket to one of the cutest little pups, Butters, who is in the process of healing from some severe burns on his back. While we are sure he will have no problem finding a forever home, we know he has a comfy blanket to nap on while he heals and waits!

We cannot thank everyone who donated and participated enough! You can find a collection of pictures on the Crossfit on the Hill Facebook page, or by simply clicking this link here:

While we enjoy working together and challenging each other on a daily basis to make health & fitness as much fun as possible, we look forward to doing more community based activities in the future. If you have any suggestions or would like to help/be involved in organizing our next event, let your coaches know!

Partner Challenge V: Double Unders

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Good evening! Hope everyone got to enjoy the beautiful weather this weekend. Perfect weather for running, am I right?! Week 4 presented a true challenge, as each team had to strategize to their abilities.
Lets face it: Few people really like running all that much. Still, I was very proud to see you all take on this challenge with such enthusiasm.

Before I announce this week’s challenge I wanted to gather interest and, more importantly, availability for the upcoming Week 6 Challenge.

The idea is to get every team possible in the gym for a throwdown the weekend following Murph (Murph is scheduled for 5/28, so we are looking at the first weekend of June for the throwdown). All participants are welcome to invite family and friends. We want as exciting an environment as possible! It will be BYOB and, of course, any dishes/snacks/treats are always welcome. We will follow up on the
COTH Athletes group page to assess availability and interest.

And now for the week 5 Challenge…

For time: (10m cap)
500 Double unders

With one athlete working at a time, teams will complete 500 double unders for time. DU’s do not have to be split evenly, but each partner must do a minimum of 200 DU’s. Reps not completed will be added to score (time) as 1 sec per rep.

That’s all for tonight! Hope everyone has been working on their rope skills. Remember, all coaches are available for pointers.