WOD

WOD

WOD

March 25, 2020 - December 31, 2020

Classes Suspended

All classes suspended until further notice.

Thanks and stay healthy.

March 14, 2020 - April 1, 2020

Attention All Members

As you are aware, your overall health and fitness is our top priority at CrossFit Woodstock/Alive MMA. This is a unique time and things are moving quickly. It can be confusing and stressful, and we know that the gym is a place that many of you come for stress relief. Furthermore, working out and being fit and healthy is essential to maintaining a strong immune system. 

 

In order to ensure everyone’s continued health and safety, we’d like to outline the community standards that we have in place to achieve this end. 

 

✅ Classes will continue as scheduled until otherwise reported.

 

✅Wipe down your gear and area before and after you workout. Cleaning supplies will be provided. Ask your coach if you need assistance or if something needs to be replenished.

 

✅Wash your hands regularly. Use hot water, and wash for 20 seconds. Dry your hands thoroughly.

 

✅If you display ANY symptoms please stay home. Err on the side of caution for your own benefit and that of the community.

 

✅If you are currently recovering from another illness, not even COVID-19, please stay home for an extra 48 hours.

 

✅ We have been and will continue to be vigilant in our daily sanitation procedures.

 

We love you all. We’re determined to stay open and provide you a safe place to relieve stress and stay fit. Thank you for continuing to help us help you!

 

If you have any concerns whatsoever, please reach out to any of the coaches.

 

Latest Workouts

Saturday 03.28.20

Posted By: coachcorey87

Time For A Digital Partner WOD! Get Your Fitness Buddy And Get On Your Favorite Video Messaging App And Let’s Do This Thing!

WOD

With A Partner

AMRAP 28

5 Pull Ups*
10 Push Ups
15 Air Squats

EMOM
1: :30 Wall Sit
2: :30 Plank
3: :30 Hollow Hold
4: :30 Jumping Jacks

Partners Alternate Complete Rounds. Every Minute On The Minute Both Partners Complete The 30 Second Movement.

*https://www.wikihow.com/Do-Pull-Ups-Without-a-Bar

Friday 03.27.20

Posted By: coachcorey87

WOD

For Time

1 Mile Run
100 Burpees
1 Mile Run

Thursday 03.26.20

Posted By: coachcorey87

Strength

A.
5 Rounds

With A Broomstick

5 Snatch Grip Deadlifts
5 Snatch Grip Hang High Pulls
5 Hang Muscle Snatch
5 Hang Power Snatch + Overhead Squat
5 Hang Squat Snatch
5 Snatch Balance
5 Sotts Press

B.
EMOM 8

With Broomstick

3-5 Squat Snatch

WOD

A.
EMOM 10

3-5 Weighted Object Single Arm Thrusters
*Time To Get Creative

B.
5 Rounds

1:00 Work/:30 Rest

Max Effort Alternating Weighted Object Snatch
*Use Same Object As Before

C.
3 Rounds

12 Weighted Object Bent Over Rows
12 Weighted Object Goblet Reverse Lunges
[Rest :45 Between Rounds]

D.
400m Weighted Carry

Wednesday 03.25.20

Posted By: coachcorey87

Strength

4 Rounds

20 Single Leg Glute Bridge
30 Second Glute Bridge Hold
30 Second Superman Hold

WOD

AMRAP 10

10 Walking Planks
10 Low Bear Crawl Steps
10 Mountain Climbers
10 Reverse Low Bear Crawl Steps

Tuesday 03.24.20

Posted By: coachcorey87

Strength

A.
With Broom Stick

EMOM 5

5 Clean Grip Sotts Press

B.
5x5
Pause Split Jerk

(2 Second Pause In Dip + 2 Second Pause In Catch)

WOD

A.
Tabata
Sit Ups

B.
100 Bodyweight Glute Bridges

C.
3 Rounds
50 Broomstick Thrusters
50 Lunges

Monday 03.23.20 (Gym)

Posted By: coachcorey87

Strength

On A 11:15 Clock
3 Rounds

30 Second Left Plank
15 Second Rest
30 Second Right Plank
15 Second Rest
30 Second Weighted Plank Hold
15 Second Rest
30 Second Weighted Hollow Hold
1 Minute Rest

WOD

AMRAP 10

10 Box Jumps (24/20)
10 Reverse Goblet Lunges (53/44)
10 V-Ups

Monday 03.23.20 (Home)

Posted By: coachcorey87

Strength

On A 11:15 Clock
3 Rounds

30 Second Left Plank
15 Second Rest
30 Second Right Plank
15 Second Rest
30 Second Superman Hold
15 Second Rest
30 Second Hollow Hold
1 Minute Rest

WOD

AMRAP 10

10 Tuck Jumps
10 Side Lunges
10 V-Ups

Saturday 03.21.20 (Gym)

Posted By: coachcorey87

WOD

"Death By"
Burpee Deadlifts @ 50% Bodyweight

10 Minute Cap

Rest 2 Minutes

10 Minute
Ascending Ladder

2 Dumbbell Facing Burpees [+2]
10 Double Unders [+10]

Rest 2 Minutes

30 V-Ups
40 Tuck Ups
50 Abmat Sit Ups

Saturday 03.21.20 (Home)

Posted By: coachcorey87
Virtual Group Mobility Sesh and Hangout!
A virtual coach-led mobility sesh and hangout time for Xfit Woodstock members! You’ll need some floor space, some wall space and a ball or foam roller. Let’s get flexy!
Saturday, 3/21 @ 10am (should last about 30 mins)
Log in via Zoom link from laptop or smartphone: https://us04web.zoom.us/j/464488848
Upper Body:
1 Minute Up Dog To Down Dog
1 Minute Thoracic Twist
1 Minute Puppy Dog Pose
1 Minute Side To Side Child’s Pose
1 Minute Reach Through
1 Minute Eagle Arms
1 Minute Wrist Strches
Lower Body:
2 Minute Pigeon Pose
2 Minute Couch Stretch
1 Minute Pike Stretch
1 Minute Straddle Stretch
1 Minute Calf Smash
1 Minute Low Back Twist
5-10 Minutes
Mental Time

Friday 03.20.20 (Gym)

Posted By: coachcorey87

Strength

EMOM 10

50' Broad Jumps
50' Weighted Walking Lunges

Alternate Between Movements Every Minute

WOD

3 Rounds

800m Run
200m Medball Carry (20/14)
Rest 2 Minutes

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com