Monthly Archives

February 2017

WOD for Wednesday, 3/01/17

By | Skill, WOD | No Comments

Today’s workout is in honor of our Queen of the Hill, Amanda. She selected a long time domain full of mono structural Double Unders, weight lifting, and gymnastics. It will serve as a well-rounded comprehensive test of your fitness.




“Amanda 2.0”
50 Double Unders / 100 Singles
10 Front Squats 135/95#
10 Strict Pull-ups
5 Handstand Push-ups / 3 Wall Climbs

WOD for Tuesday, 2/28/17

By | Skill, Stability, Strength Programming, WOD | No Comments

The Bulgarian Split Squat is similar to the lunge, a single leg extension exercise. Single leg exercises just like the single leg RDL can be great tools of assessment and correction if there is a noticeable difference in performance from one side to another. It is best to prioritize single leg stability before progressing the exercise and adding weight.


3 Rounds:
10 Strict Ring Dips
10 (each leg) Bulgarian Split Squat (DB for load, 20” box)




30 Wall Balls 20/14#
15 V-ups / Sit-ups

WOD for Monday, 2/27/17

By | WOD | One Comment

The moment we’ve been waiting for… CrossFit Open 2017 and the release of “17.1”! Check out the pros and the live announcement:

Remember to submit your own scores after confirming with your judge by 8pm. All scores that YOU do not enter will unfortunately be a zero. Your coach or your judge are not responsible for submitting your score correctly.


For time: (Cap 20)
10 DB Snatches 50/35#
15 Burpee Box Jumps 24/20″
20 DB Snatches
15 Burpee Box Jumps
30 DB Snatches
15 Burpee Box Jumps
40 DB Snatches
15 Burpee Box Jumps
50 DB Snatches
15 Burpee Box Jumps

*All Details:

Fresh Face on the Hill: Cameron Fear

By | Announcements, Community, Featured, Success Stories | One Comment

This month, we are honored to feature Cameron Fear as our Fresh Face on the Hill.  Cam has been a COTHlete for just 4 months, but has already become a staple of our community.  Additionally, he is fully embracing the current nutrition challenge – with all of its good feels and obstacles (What up, team “Beets Don’t Kale My Vibes!?”).  Cam is humble, hard-working, supportive, and a loyal member of the BeyHive.  We are so happy he has joined our community!

Keep reading to learn more about our new athlete!

Where do you work/go to school?

I work at with an organization called Scholar Athletes at Madison Park High School.

What brought you to COTH?

I had been wanting to try CrossFit for awhile and finally worked up the nerve to try the first class once I moved to Roxbury. Everyone has been really humble and welcoming and that’s what keeps me coming back, especially my faves in the 6AM class.

What is your favorite Crossfit movement and why?

My favorite Crossfit movement is one I can’t do yet – double unders, but I’m determined to master them soon.

Any other fun fact you want to share? (favorite sports team, food, hobby, etc)

I played rugby in college and am currently a women’s rugby coach at Brandeis University.

Be sure to give Cam a “Hi!” and a high-five when you see him around!

WOD for Friday, 2/24/17

By | Stability, WOD | No Comments

Our MetCon is a great mix of unilateral work. “Unilateral” describes our exercises as prioritizing one side of the body over the other. Lunges and DB Snatches are excellent functional “unilateral” exercises and help us remain balanced athletes.


Tabata Hot Bug


5RFT: (Cap 18)
20 Walking Lunge w DB Goblet 50/35#
20 DB Snatches 50/35#
20 Burpees

WOD for Friday, 2/17/17

By | Skill, Strength Programming, WOD | One Comment

Today we will be working on our long time domain conditioning with a combination of various movements. Long time domain workouts are all about maintaining a pace and keeping movement as efficient as possible. Sloppy and inefficient movement will slowly break you down as the workout goes on.

Suggested Meal Template:



Double Unders
For time: (Cap 4)
100 Double Unders
*No scaling


25 Wall Balls 20/14#
20 Toes to Bar
15 Deadlift 135/95#