Monthly Archives

January 2018

WOD for Thursday, 2/1/18

By | Strength Programming, WOD | No Comments

Open Prep:

Tabata Double Unders

Strength: (10 mins)

On a clock running up to a maximum 10 minutes:
Perform 4 ME Strict Chin-up sets w/ 1min rest in between

MetCon: (Cap 15 mins)

4 RFR: (15mins)
1min ME Cal Row
1min ME Toes to Bar
1min ME Box Jumps 24/20#
1min Rest

Today you will work on your strength-endurance as it applies to the Chin-up.  You will perform 4 sets of as many unbroken strict Chin-ups as possible. You will only be allowed 1 minute of rest in between sets. Record your total Chin-ups.

WOD for Wednesday, 1/31/18

By | Stability, WOD | No Comments


4 Rounds:
20sec Single Leg Hip Bridge
20sec Single Leg Hip Bridge
20sec Side Plank
20sec Side Plank

MetCon: (Cap 20 mins)

15 Double DB Front Squat (performed on old blue wall) 50/35#
100’ Bear Crawl (towards leaderboard wall and back 2x)
200’ Farmer’s Walk (towards leaderboard wall and back 4x) 50/35#

*Every 25′ is 1 rep. So, 1 round of crawls = 4 reps. An entire round = 27 reps.

If “variance” is an important component of comprehensive training program, today’s MetCon would fulfill that. We pair three unique and completely different movements and train them over a long period of time. Dumbbell Squats are a weightlifting movement that is performed under moderately heavy load. The Farmer’s Walk is a slow and heavy locomotive exercise testing the bodies ability to carry loads and requires a great deal of grip strength. The Bear Crawl is an exercise about mobility and body control.

Meet the King of the Hill for February 2018!

By | Announcements, Community, Featured | No Comments

NO REP! That’s typically what you hear when you attend a class with this months royalty, Colin. However, to be fair, he does adjust and still manages to take tops on the leader board, after making the corrections. Now imagine how many reps he would have had if he went below parallel from the beginning!

All jokes aside, the first day Colin came into COTH for his trial class, he came right to us and said, “I love this! Here’s my card, take my money”. There isn’t a more competitive athlete at our gym and we’re now pleased to call him our King of the Hill!

Read more about Colin below!

What drew you to CrossFit?

If anyone has spent more than 5 minutes working out with me, I can be a bit competitive. I wanted the competition of my glory days and the ability to counterbalance the beer I consume during the week.

What keeps you coming back to COTH?

100% the people. Tewfik went and broke my heart, but Dan, Mike, Fitz, and Sam have more than filled the void. I also like the fact that we are all in this broken dilapidated building together, sweating it out.

Biggest improvements/struggles with CrossFit?

I am absolutely terrible at HSPU (I throw the ABMAT like a child when I’m getting lapped), T2B & PU (Shoulders aren’t great), and DU (Not the most coordinated).

Meat head nickname (with explanation)?

Dan Riviello decided “No Rep Mackitkatachan”. I feel like that is pretty self explanatory.

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.

Hang cleans, wall balls, running, push press.

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

Low reps high weight!

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

I want to be a workout entirely composed of the things I am WORST at. I want an AMRAP of HSPU, T2B, PU, and DU. You can add a muscle up in there at the end to make it more not my workout.

WOD for Tuesday, 1/30/18

By | Strength Programming, WOD | No Comments


3 Rounds:
10 Ring Push-ups
10 (each) Stepback Lunge (weight held on sides)
30sec Hanging L-Sit, Hollow Hold, or L-Sit w/ bent knees

MetCon: (No Cap)

For time:
100 Single Unders
21 Deadlifts 225/155#
21 Bar Hop Burpees
100 Single Unders
15 Deadlifts
15 Bar Hop Burpees
100 Single Unders
9 Deadlifts
9 Bar Hop Burpees

Today’s MetCon is in honor of our January Queen of the Hill, Mel! This is a combination of a few of her favorite movements, including Single Unders!!!

WOD for Monday, 1/29/18

By | Skill, Strength Programming, WOD | No Comments

Skill: (5 mins)

Barbell thruster

Strength: (10 mins)

10mins to establish a 3RM Thruster

MetCon: (Cap 7 mins)

3 Thruster 100/ 65#
3 Chest to Bar Pull-ups
9….continued by 3 each round

This workout was the final week of the 2012 CrossFit Open. It is obviously “Fran” inspired because it is a combination of Barbell Thrusters and Pull-ups. it is mentally grueling as the repetitions increase after each round. However, this is only a 7 minute workout so you will need to keep your foot on the gas pedal to score high. The likely hood of these to movements being included in the 2018 is very high.

WOD for Friday, 1/26/18

By | Skill, Strength Programming, WOD | No Comments


Handstand Push-up

Strength: (Cap 7 mins)

Rx: 40 HSPU for time
Scaled: 15 Wall Climbs

MetCon: (Cap 12 mins)

80 Wall Balls 20/14#
40 MB Slams
60 Wall Balls
30 MB Slams
40 Wall Balls
20 MB Slams
20 Wall Balls
10 MB Slams

Today’s MetCon is a great test of strength-endurance and amplitude. You’ll be working with higher repetitions of the Wall Ball and Med Ball Slam. This workout, however, is not a chipper. If you make it down the ladder you will have to start back at the top.

WOD for Thursday, 1/25/18

By | Strength Programming, WOD | No Comments


4 Rounds
12 Single Arm DB Row
1 Lap DB Waiters Walk *alternating on the turn
Basic Plank w/ reach (20 alternating touches)

MetCon: (Cap 15 mins)

For time:
50 DUs
50 Stepback Lunges
50 DUs
30 Cal Row
50 DUs
10 Bar Muscle Ups / Strict Chest to Bar
50 DUs

Don’t have the fitness to complete your first Bar Muscle Up? That’s, Ok. You can work your way up by improving your Strict Chest to Bar. In today’s workout you only have to perform 10 so make sure you select a band that makes them very difficult (max 2-3 reps) and that you pull yourself all the way to your chest.

WOD for Wednesday, 1/24/18

By | Strength Programming, WOD | No Comments

Strength: (20 mins)

5×3 Overhead Squat

MetCon: (Cap 12 mins)

+3 OHS 95/65
+3 Toes to Bar

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.

WOD for Tuesday, 1/23/18

By | Skill, Strength Programming, WOD | No Comments


3-Part Pause Snatch (Start, Knee, Hips)

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

Power Snatch
Week 2: 3@50%, 3@60%, 3@70%, 3×3@80% of (# from Week 1)

MetCon: (Cap 10 mins)

For time
DB Snatch 50/35
Burpee jumping over DB

If you’ve been paying attention Dave Castro, director of the CrossFit Games, released a teaser workout to excite people for the 2018 Open. It is not overly difficult but serves as a good tune-up and an idea of what’s to come.