WOD for Tuesday, 7/25/17

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Touch & Go Power Cleans


12 minutes to establish 5RM TnG Power Clean


10 Hang Cleans 95/65#
10 Toes to Bar
– 3 min rest
15 Deadlift 95/65#
15 Burpees

Here is a rather spicy combo plate of conditioning. Instead of perform a 10min AMRAP. You will perform two 5 minute AMRAPS of completely different couplets. Your score will the be combined total of each part.

WOD for Monday, 7/24/17

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Kipping HSPU


4x 1, 3, 6, or 9 depending on level

MetCon: (12 mins)

5 Wall Climbs
50’ Weighted Walking Lunge 50/35# (held goblet style)  (25’ away from wall and back)

This is Week 4 of our Gymnastic Inversion Program. Today’s class will focus on generating power through the hips to move from the headstand position to the handstand position. This is the complete opposite movement of last week’s negative Handstand Push-up.

WOD for Friday, 7/21/17

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Skill: (15 mins)

Power Clean and Jerk

MetCon: (Cap 16 mins)

For time:
30 Cal Row
30 Clean and Jerk 135/95#
30 Toes to Bar

We are taking extra time to focus on weightlifting today. The Clean and Jerk is the second lift performed in a Weightlifting meet and is the heavier of the 2. It is the height of power and technique. Use today’s skill work to improve your form.

WOD for Thursday, 7/20/17

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Strength: (10 mins)

Beginner: 5xME Jumping Pull-up with 4 second descent.
Advanced: 5xME Strict Pull-up with 3 second descent.

MetCon: (Cap 14 mins)

“Vegas Buffet”
15 HR Push-ups
20 Russian Twists (20/14#)
25 Floor to Bar Touches
30 MB Slams 20/14#

Just like earlier this week with the HSPU’s we will prioritize the “negative” portion of the pull-up. The “negative” or eccentric portion of a movement is easier because we are biomechanic-ly stronger because of the physiology of our muscle fibers.

WOD for Wednesday, 7/19/17

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Front Squat
Week 3:
5×5 w/ 2sec pause @90% of 10RM

MetCon: (Cap 15 mins)

20 DB Goblet Step-up (50/35#)
20 DB Snatches
400m Run

The workouts starts with Week 3 of the  Front Squat program by incorporating  a pause into the movement. Pausing reduces our ability to utilize our stretch-shortening cycle and elastic rebound that our muscles provide us. Instead you will have to maximize true contractile strength after coming to a dead stop. The added time under tension also develops core endurance.

WOD for Tuesday, 7/18/17

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3x Fwd / Rev Beast Crawl

Strength: (20 mins)

4 Rounds:
10 (each) SL Squat (off box)
12 Ring Rows
10 (each) Half Kneeling BU KB Press https://youtu.be/d5KX27rzoyQ

MetCon: (Cap 15 mins)

For time:
35 Burpees
800m Plate Carry 45/35#
100 DU’s / 250 Singles

At the core of expressing Work Capacity is the ability to “carry heavy loads long distances”. We will test that function with today’s MetCon in the form of a plate carry. Mix in full-body overhead pressing while developing your conditioning and you have a well rounded functional workout.

Canceling yoga classes

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We’re sorry to announce that we will no longer be providing yoga on the hill for the remainder of the summer. We will be revisiting our schedule for the fall soon and making a decision on how to re-incorporate yoga on the hill.

As of today, all yoga memberships will be ended. If you’ve purchased a class pass, please reach out to us at info@crossfitonthehill.com regarding a refund.

Thanks and best,
-Joel & COTH Staff

WOD for Monday, 7/17/17

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Negative HSPU (lowering to the floor from handstand position)


Handstand w/ Negative HSPU
 3x 1, 3, 6, or 9 depending on level


45sec ME Wall Balls
15sec Rest
45sec ME KB Swings (2/1.5pd)
15sec Rest
45sec Plank
15sec Rest
45sec ME Box Jump 24/20#
15sec Rest

It’s time to advance our Gymnastic Inversion Program and start grooving the handstand push-up movement and build strength. By performing “negatives” we are training the stronger part of the movement and also improving our ability to safely lower our head to the floor which is obviously very important. Even if HSPU’s are easier for you it’s always helpful to master the basics.

WOD for Friday, 7/14/17

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Strength: (20 mins)

4 Rounds:
10 (each) SL RDL
20 Alternating DB Floor Press https://youtu.be/EUVyeja8B1I
10 (each) Split Squat https://youtu.be/EN8vAc6b2jI

MetCon: (Cap 5 mins)

For time:
Cal Row

We finish the week with a comprehensive strength circuit and very short and intense conditioning workout. We have assigned a very short time cap so you will have to push yourself in order to beat it. This short time domain conditioning is important to maintain.

WOD for Thursday, 7/13/17

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Strength: (10 mins)

EMOTM for 6 minutes perform 6 pull-ups with a band that will allow you to do so.
4×3 Strict Pull-ups w/ 25/15# then ME strict Pull-ups (stay on bar)

MetCon: (Cap 18 mins)

400m Run
35 Wall Balls 20/14#
15 T2B/ K2C/ Sit-ups

We have to approach typical bodyweight exercises the same way we do weight lifting exercises. We need to apply progressive overload principles to gain more strength. The pull-up should be no exception. Sometimes we have to increase weight and lower volume. That may include adding additional weight or using the most amount of bodyweight as possible.