Monthly Archives

December 2017

WOD for Monday, 12/11/17

By | Strength Programming, WOD | No Comments

Strength: (15 mins)

4 Rounds:
12 Tempo Goblet Squats (31X1)
12 Ring Dips

MetCon: (12 mins)

20 Unbroken Wall Balls 20/14#
40 Unbroken Double Unders/ 100 Single Unders

Today’s MetCon is a unique one. Your strength and skill will have its endurance challenged. The only way to collect repetitions for your score is to perform them unbroken in the amount of the assigned set. Anything less will set you back and you’ll have to start the set over. Only completed sets count.

Meet the King of the Hill for December 2017!

By | Announcements, Community, Featured | No Comments

Roll out the red velvet carpets, there’s a new King in town and his name is… (Drum roll please)… Brendan Jeffers! Brendan’s hard work at COTH has finally paid off as he’s been rewarded with the ultimate honor of being our King of the Hill. I know he shed a few tears after we notified him of the honor, but he won’t admit it.

Read more about our new King below and be on the look out for his WOD!

What drew you to CrossFit?

  • Getting bored of coming up with my own workouts in the gym
  • Having good experiences in group fitness classes in the past
  • Seeing how much fun and how great of a workout others were getting out of Crossfit!

What keeps you coming back to COTH?

  • The guarantee of a great workout
  • The progress that I make in the gym
  • The people!

Biggest improvements/struggles with CrossFit?

Biggest Improvement: Double Unders, kipping pull-ups, power clean
Struggles: Barbell Snatch, Handstand pushups

Meat head nickname (with explanation)?

Big Jeff… Jeffers turned into Jeff which turned into Big Jeff lol

What type of workouts do you like (AMRAP, For time, EMOTM, etc)?

For time

Do you like long, medium, or short workouts?


Name a few of your favorite movements.

Running, Rowing, Wall Ball Shots, Deadlift, Pull-ups, Double-Unders, Muscle Ball Slams and a bunch more! haha

Do you enjoy low reps/ high weight or high reps/ low weight?

Higher reps, lower weight

Anything else you’d like to see in your workout?

People not being miserable at the end! lol

WOD for Friday, 12/8/17

By | Skill, Strength Programming, WOD | No Comments

Strength: (10 mins)

5×8 Weighted Push-up

Skill: (8 mins)

KB Clean from the floor

MetCon: (Cap 12 mins)

For time:
(R arm)
12 KB Clean (1.5/1pd)
9 KB Front Squat (note position
6 KB Jerk (STOH)
(L arm)
12 KB Clean (1.5/1pd)
9 KB Front Squat
6 KB Jerk (STOH)

It’s time to test the strength of our Push-up. Select a partner to help you out. If you can already perform Push-ups with great form ask you partner to place and weight plate between your shoulder blades and hips. Select a weight that will allow you to perform 5 sets of 8 repetitions.

WOD for Thursday, 12/7/17

By | Stability, Strength Programming, WOD | No Comments

Stability/Strength: (12 mins)

3 Rounds:
Single Arm Bottom’s Up KB Stability walk:
across the floor and back *alternate arms each time across
20 Psoas March Hip Bridge

MetCon: (Cap 12 mins)

Deadlift 225/155#
HSPU /  (Scaled) DB Push Press AHAP

If you’ve never performed “Diane” before it is a nasty combo of Handstand Push-ups and moderately heavy deadlifts in the classic 21-15-9 rep scheme. While body mass can assist you in the deadlifts it can slow you down in the HSPU, because  of that this is a great “equalizer” among athletes of all sizes.

WOD for Wednesday, 12/6/17

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Strength: (15 mins)

5×5 Back Squat

MetCon: (Cap 20 mins)

For time:
50 Cal Row
75 Wall Balls 20/14#
100 Stepback Boulder Lunges 20/14#
125 KB Swings (1.5/1pd)

Its been a while since we’ve programmed a long chipper. A key to performing well while performing high repetitions of a movement consecutively is maintaining technique and mechanics. When fatigue sets in there are breakdowns in our form if we are not disciplined. Those break downs leak energy and add up over time. While it might seem faster to push through at the time, those who maintain form the longest decrease energy expenditure and perform better over a long period of time.

WOD for Tuesday, 12/5/17

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Strength: (15 mins)

10mins to establish1RM complex of 2 Power Clean + 1 Hang Clean

MetCon: (Cap 15 mins)

For time:
Box Jumps 30/24″
Hang Cleans 135/95#

Today’s MetCon is all about Power. Both the Box Jump and Hang Clean require a certain amount of velocity to be performed. You’ll need enough power to reach the top of the box or to get the bar from the hip to shoulders. It will be important to manage fatigue.

WOD for Monday, 12/4/17

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Strength: (15 mins)

3 Rounds:
20 Renegade Row
10 (each) Weighted Step-up


10 RFR:
30sec Pull-ups
30sec Rest
30sec DB Thrusters 35/20#
30sec Rest

This workout should be called “FRANtic” because of its similarities to the Nasty Girl, “Fran”. Today’s workout has some major differences. Instead of a timed workout you will be working in 1:1 work:rest  30 second intervals. You will also be forced to use dumbbells for Thrusters. While it might seem like a lot of work this might be just the right workout to help you improve your Fran time.