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WOD for Monday, 11/18/14

Hey COTH/CJP: Gymnastic strength will be developed today with Ring Push-Ups. This is a great way to train horizontal pressing while prioritizing shoulder stability.Our Conditioning workout will test our ability to carry asymmetrical or unbalanced load. Kettlebells are...

WOD for Friday, 11/07/14

COTH and CJP athletes: Prescribing work intervals of 1 minute with maximum effort followed by 1 minute of rest (thus allowing us to actually perform at maximum effort) we can train our bodies to possibly use lactate as a fuel source. This can only occur at a short...

WOD for Wednesday, 11/05/14

COTH and CJP athletes: As un-CrossFit as it sounds, tapering your training down can actually help you when testing strength and power at a later time. “Deloading” is just that. We will be tapering down our weight used on the Deadlift so we can retest our 1RM next...

WOD for Tuesday, 11/4/14

COTH/CJP athletes: 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. The Overhead...

WOD for Monday, 11/03/14

COTH and CJP athletes: This is the second to last week of our Tempo Back Squat Program. We hope you are also working hard on improving the crucial positions of the squat through mobility, stability and strength drills that we utilize in class. Our conditioning workout...