WOD

WOD

WOD

Latest Workouts

Monday 10.14.19

Posted By: coachcorey87

Strength

Push Press

Work To A Heavy Three
Then 7x3

WOD

4 Rounds

15 DB Shoulder To Overhead (50/35)
10 Toes To Bar
20 Single DB Overhead Reverse Lunges (50/35)

Saturday 10.12.19

Posted By: coachcorey87

WOD

With A Partner

AMRAP 35

20 Ring Dips
40 Deadlifts (185/135)
60 Pull Ups
80 Wall Balls (20/14)
100 Abmat Sit Ups

Friday 10.11.19

Posted By: coachcorey87

Strength

Power Snatch

EMOM 10

Work To A Heavy Single

WOD

CrossFit Open Workout 20.1

Scaled:

10 Rounds

8 Ground To Overhead (65/45)
10 Bar Facing Burpees*
* Step Overs Allowed

RX:

10 Rounds

8 Ground To Overhead (95/65)
10 Bar Facing Burpees

15 Minute Time Cap

Thursday 10.10.19

Posted By: coachcorey87

The open is here! Well at five o’clock technically but who’s keeping count!

More importantly, it’s Goat Day 🐐!!! Pick two movements and let’s get better and stuff!

Also it’s time to bring back success training! I had a nice write up about it some months ago that you can check out here: http://www.xfitwoodstock.com/friday-06-14-19/

 

Let’s starts this Open season off with a bang! Woooo!

Strength

Goat Day

Choose 2 Movements You Want To Get Better At
Every Minute For 20 Minutes, Alternate Between The 2 Movements.

AMRAP 20

Odd: Movement 1
Even: Movement 2

WOD

Death By

50m Sprints

*Compare Scores To February 21st*
https://m.facebook.com/story/graphql_permalink/?graphql_id=UzpfSTEwMDAwNTk5NzkzMTExNzpWSzoxNTk2MjYxMDg3MTcyNDI2

Finisher

Success Training

AMRAP 1 (Training Movement)
Rest 1 Minute
AMRAP 2 (Success Movement)

Wednesday 10.09.19

Posted By: coachcorey87

Strength

Back Squat

Work To A Heavy 5
Then 5x5

WOD

3 Rounds

1 Minute DBall Cleans (Heavy)
30 Seconds Rest
1 Minute Supine Ring Rows
30 Seconds Rest
1 Minute Kettlebell Taters (53/35)
30 Seconds Rest

Tuesday 10.08.19

Posted By: coachcorey87

Strength

Bench Press

Work To A Heavy Single
Then
6 Rounds
Every 90 Seconds
Heavy Single

WOD

4 Rounds

13 Calorie Row
13 V-Ups
13 Single Arm Devil's Press (20% Bodyweight)

Monday 10.07.19

Posted By: coachcorey87

The Open is here again! CrossFit changed the schedule for when the Open happens so we get to do it twice this year! Yay! And it starts Thursday!!!! For the next five weeks, as a gym we will be completing the Open WODs every Friday!

Seeing as we don’t know what the WOD is on Friday, every Thursday we will be doing Goat Days! This isn’t your traditional Crossfit class in the sense that you will do a Strength/Skill then a WOD. For the next five weeks the coaches ask that you pick two movements to work and together we will help refine and improve these skills! Maybe you really want help learning to kip, or maybe you need help on the set up of your deadlift. Having trouble with contacting your hips on a snatch, or stringing those darn toes to bar together? The possibilities are nearly endless! Also, as your coaches we will always have suggestions for what we think you could benefit from!

Come in with an open mind and a attitude for improving your skills and you will benefit from this!

Goat Day not your cup of tea? Don’t forget about the Saturday partner WODs at 8 and 9 a.m. and Sunday 11 a.m. class to get your full week of fitness!

Thanks for reading and let’s have an awesome week of training! For more information about the Open and how to sign up visit https://games.crossfit.com

Strength

Push Press

Work To A Heavy 8

WOD

For Time

900m Run
90 Double Unders
9 Thrusters (155/105)
600m Run
60 Double Unders
6 Thrusters (155/105)
300m Run
30 Double Unders
3 Thrusters (155/105)

Sunday 10.06.19

Posted By: coachcorey87

WOD

AMRAP 40

200m Run
13 Burpees

Starting At 0:00
Every 8 Minutes Complete:

100 Double Unders
30 Toes To Bar
1 Power Clean (85% 1RM)

Saturday 10.05.19

Posted By: coachcorey87

WOD

With A Partner

In 6 Minutes

Partner 1 & 2:
200m Partner Barbell and Plate Carry (45/35 - 45/25)

Partner 1:
2 Rounds
50' Overhead Weighted Walking Lunges (45/25)
50' Broad Jump

Partner 2:
Max Effort
5 Bar Facing Burpees
5 Push Press (135/85)

Switch, Then Repeat

Rest 3 Minutes

AMRAP 12

Partner 1:
4 Single DB Burpee Deadlift Overhead Step Overs (50/35-24/20) + Burpee Box Jump Over (24/20)

Partner 2:
8 DB Clusters (50/35)

Switch Every Time Clusters Are Complete

Friday 10.04.19

Posted By: coachcorey87

WOD

For Time

20 Chest To Bar Pull Ups
Then

6 Rounds

20 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
10 Push Ups

Then
20 Pull Ups

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Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com