WOD

WOD

WOD

Latest Workouts

24 January 2013

Posted By: Morgan

Warmup

10 wall walk, 10 inchworm + pushup, 10 scorpions (each side),15 v-ups

Mobility Work

First, watch THIS. Figure out your own homework and bring a list to class. That’s right, homework. From a gym. Stop whining. Educate yourself.

Then, we’ll do THIS in class.

Strength

Back Squat                                                                               Front Squat

1*6

65%

0

1*5

60%

1*6

75%

0

1*5

65%

1*6

80%

0

1*5                          70%
1*6

80%

0

1*5

70%

 

WOD

15 minute AMRAP: 10 box jump, 8 air squats, 6 pullups, 4 HSPU, 1 TGU (each side) @ 1/4 BW

23 January 2013

Posted By: Morgan

WOD for January 23 2013

Warmup

Burgener Warmup with PVC, then with empty barbell

Mobility Work

Watch the video, you will. Inspired will you be. Limber and supple are what you seek.   SEE HERE.

 Strength

Snatch Balance 7 x 2

WOD

5 rounds for time of: 10 Medball Slam, row 10 cal, 10 knees to elbows, 10 burpees

22 January 2013

Posted By: Morgan

WOD for January 22 2013

Warmup

x 2, 50ft each movement

walking lunge, Kick-Your-High Hand, Buttkickers, High Knee jog, Side Shuffle, Grapevine

Mobility Work

Seriuosly, I’m posting these for your good, so WATCH THIS. Focus on smashing the forearms, then opening up the wrist, then spend some time addressing thoracic flexibility.

Strength

Squat Clean 10 x 1 (work to max effort)

WOD

For Time: 50 -30-10 Situps, pushups, Double Unders

For those of you struggling with Double Unders, HERE is a simple tutorial. Now, PRACTICE.

21 January 2013

Posted By: Morgan

WOD for January 21 2013

Warmup

x 10 reps  for each movement

Wall Squat w/PVC, Deep Lunge, Bootstrappers, Rollover + V-sit

Mobility Work

First, watch THIS.  Then, do THIS.

Strength

Back Squat    1x 8 @ 65%, 1×6 @ 75%, 1×4@ 85%, 1×4 @ 90%

Front Squat 1×5 @ 70%, 1×4 @ 80%, 1×3@ 85%, 1×3@ 90%

WOD

“Grace” 30 Clean and Jerk for Time @ 135/95

18 January 2013

Posted By: Morgan

WOD for January 18 2013

 Warmup

15 wall squats, 15 twisting lunges(each side, twist to opposite leg), 10 scorpions(each side), 10 inchworm + pushup

Mobility Work

First, here is why we don’t do “girl pushups” at our gym. Modify in many creative ways, but keep the integrity of the movement! See HERE

Then, set yourself up for succes. HERE.

Strength

Push Press 7 x 2

WOD

“Fran” 21-15-9 of Thrusters @ 95lb and Pullups

 

Posted By: Morgan

WOD for January 17 2013

Warmup

x 10 reps each movement: Deep Lunges, Bootstrappers, Groiners, V-sit + Rollover

Mobility Work

This one is simple, but I’m sure you will feel it. RIGHT HERE.

Strength

For some reason, I can’t fix this formatting error for the squat work. Back Squats are sets of 8 and Front Squats are sets of 6.

1*8

65%

0

1*5

60%

0

1*8

70%

0

1*5

65%

0

  1*8

75%

0

  1*5

70%

0

  1*8

80%

0

  1*5

70%

0

WOD

50 double unders, 20 KB swings, 50 double unders, 10 KB snatches (each hand), 50 double unders, 20 KB swings, 50 double unders

16 January 2013

Posted By: Morgan

WOD for January 16 2013

 Warmup

2 rounds x 10 reps each movement, with an empty barbell

straight leg deadlift,  jumping good morning, hang squat clean

Mobility Work

First, watch this piece and think about setting up for your first pull on a clean. RIGHT HERE.

Then, watch this and prepare yourself for new depths! RIGHT HERE.

Strength

Squat Clean 7 x 2

WOD

4 rounds for time of: run 400m, 3 rope climb, 20 pushups

 

It is pretty cool to see new faces in the gym, and I am stoked that we are continuing to grow and prosper as a business and as a community. You all do a great job of spreading the good word of CrossFit Woodstock, and I just want to make sure you all know how grateful I am for the community we have created and continue to build together! Keep up the good work 🙂

Peace.Tobias.

15 January 2013

Posted By: Morgan

 

WOD for January 15 2013

Warmup

5 wall walks, 10 inchworm + pushups, 10 scorpion (each side)

Mobility Work

Going overhead today, check THIS out.

Strength

Shoulder Press 5 x 5

WOD

Row 100m, 1 Clean+Jerk @ ¾ Bw, 5 wall ball @ 25/16, row 200m, 2 C+J, 5 wall ball, row 300m, 3 C+J, 5 wall ball, row 400m, 4 C+J, 5 wall ball, row 500m, 5 C+J, 30 wall ball

 

14 January 2013

Posted By: Morgan

WOD for January 14 2013

Warmup

x 2, 10 reps each of: Deep Lunges, Groiners, Bootstrappers, Wall Squats

 

Mobility Work

More Squat Prep HERE

 

Strength

 

Back Squat                               Front Squat

1*8

65%

0

1*5

70%

0

1*8

70%

0

1*5

75%

0

1*6

80%

0

1*5

80%

0

1*6

85%

0

1*5

85%

0

 WOD

“Diane” 21-15-9 Handstand Pushups, Deadlift @ 225/155

 

Posted By: Morgan
WOD for January 11 2013
Warmup
Burgener Warmup x1 w/PVC, x1 with 45/35 barbell
Mobility Work
First things first: WATCH THE VIDEO. Now, you should watch THIS.
Strength
Power Snatch 7 x 3
WOD
“Angie”
100 pullups
100 pushups
100 situps
100 air squats
There can be no FEAR today, Friends.

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com