WOD

WOD

WOD

August 18, 2019 - August 31, 2019

Five a.m. classes are now live! Monday, Wednesday, and Friday come and get your early fitness on!

Latest Workouts

Wednesday 08.21.19

Posted By: coachcorey87

WOD

5 Rounds

20 Alternating DB Snatch (50/35)
20 Box Jumps (24/20)
30/25 Calorie Row
60 Double Unders

Tuesday 08.20.19

Posted By: coachcorey87

Strength

Front Squat + Push Jerk

Work To A Heavy Complex
Then 10x1

WOD

Climb The Ladder
For Max Reps

In 2 Minutes
10 Squat Cleans
10 Shoulder To Overhead

M: 75-95-115-135-155-185
F: 55-65-80-95-105-135

Monday 08.19.19

Posted By: coachcorey87

The people have asked for it and now it’s a reality! Five a.m. CrossFit! Woo! Now let’s climb some ropes!

Strength

EMOM 12

Even Minutes:
3-5 Strict Toes To Bar

Odd Minutes:
1-2 Rope Climbs

WOD

AMRAP 17

400m Run
15 Toes To Bar
10 Supine Ring Rows
19 Push Ups

Saturday 08.17.19

Posted By: coachcorey87

Here it is! The moment I have been waiting for! Right after we did DT I had an idea! With the help of the four o’clock class on that fateful day, that idea became reality! Ever since I have been waiting for my chance and finally here it is! The combination of two timeless Hero WODs, JT and DT…. I’m proud to announce JTDT aka J2D2!!!

WOD

With A Partner

For Time

15 Handstand Push Ups
15 Ring Dips
15 Push Ups
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerks
12 Handstand Push Ups
12 Ring Dips
12 Push Ups
12 Deadlift
9 Hang Power Clean
6 Push Jerks
9 Handstand Push Ups
9 Ring Dips
9 Push Ups
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
6 Handstand Push Ups
6 Ring Dips
6 Push Ups
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
3 Handstand Push Ups
3 Ring Dips
3 Push Ups
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

Friday 08.16.19

Posted By: coachcorey87

WOD

3 Rounds

4:00 - 800m Run + Jumping Lunges
3:00 - Azorr Complex [American Swing+Russian Swing+Goblet Squat] (53/35)
2:00 - V-Ups
1:00 - Floor Press (115/80)

Rest 2 Minutes

Thursday 08.15.19

Posted By: coachcorey87

Strength

Back Squat

Work To A Heavy 5
Then 5x5

WOD

4 Rounds

14 Wall Ball Overhead Step Ups (20/14)
ME Unbroken Wall Balls (20/14)
Rest 1 Minute

Score Is Smallest Set of Unbroken Wall Balls

Wednesday 08.14.19

Posted By: coachcorey87

Strength

EMOM 10

1 High Hang Power Snatch+
1 Low Hang Power Snatch

Work To A Heavy Complex

WOD

AMRAP 15

7 Buprees Over The Bar
14 Hang Power Snatch (75/55)
21 Double Unders

Tuesday 08.13.19

Posted By: coachcorey87

Strength

Turkish Get Ups

4 Rounds

3 Turkish Get Ups
Alternate Arms Every 90 Seconds

1 Round

3 Odd Object Turkish Get Ups
One Set Each Arm

WOD

5 Rounds

100m Run
10 DB Prone Rows
10 Double KB Turkish Sit Ups

DB Weight = 40% Bodyweight
KB Weight = 20% Bodyweight

Monday 08.12.19

Posted By: coachcorey87

Come on in to find out what the WOD is….. Haha just kidding!!!

 

Tomorrow we Fran!! Two things I want to note for the workout, there will be a 7 minute time cap and we will be counting each other’s reps so you all can focus solely on crushing the workout!

Strength

EMOM 10

Odd: 2 Thrusters
(Work To A Heavy 2)
Even: 2 Pull Ups
(Most Challenging Variety That You Can Successfully Complete)

WOD

"Fran"

21-15-9

Thrusters (95/65)
Pull Ups

7 Minute Time Cap

Saturday 08.10.19

Posted By: coachcorey87

WOD

With A Partner

AMRAP 14
Ascending Ladder

10 Calorie Row
10 DB Snatch (50/35)

Add 2 Reps To Both Movements After Each Round Is Complete

One Partner Works A At Time. Partners Switch Every 30 Seconds

Rest 1 Minute

In 10 Minutes

Establish A 2RM
Front Squat

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com