Latest Workouts

3 August 2012

Posted By: Morgan

WOD for Friday, August 3rd 2012

Warmup: 10 pushups, 10 pullups, 10 dips, 10 walking lunge (each), toes to bar 3 x 10, run 400m

Strength: shoulder press  5 x 5

WOD: “Diane” 21-15-9 handstand pushups, deadlifts @ 225/155

“Diane” is our new benchmark for this next three week training cycle. This workout was recently performed by thousands of people from around the world during the CrossFit Open. Throw yourself at this one with reckless abandon, then take your time and compare yourself to other athletes from all over the planet. It might be nice to see how you rank against some of the fittest human beings alive :). Good Luck, Have Fun!

2 August 2012

Posted By: Morgan

WOD for Thursday, August 2nd 2012

Warmup:  Muscle up Practice, row 500m

Strength: Pullups 5 x 5

WOD: AMRAP 10 MIN: row 100m, 5 DB manmakers, 5 burpees

Upper Body Mobility

Today’s work is pretty simple. Take some time to work on the muscle-up progression incorporating the resistance bands, and focus on the mechanics of getting your head through the window between your hands. Remember, this transition from the pullup to the dip is what will make or break your muscle-up attempt. DO IT RIGHT!

1 August 2012

Posted By: Morgan

A brand new month is upon us Fitness Friends, and it is time to finish out the summer with a bang! We have a few upcoming competitions that will be great opportunities to test yourselves against other Crossfitters in our area. Even if you aren’t competing I encourage you to come out and support those who do choose to participate :). Come out this weekend to the Festivus Games in Oregon City!! Now on to today’s fun…

Wednesday, August 1st 2012

Wamrup: 10 pushups, 10 pullups, 10 dips, Toes to Bar 3 x 10, 50 double-unders

Strength: Burgener Warmup,  Overhead Squat 5 x 5

WOD: EMOM for 12 minutes:  10 Hand Release pushups, 5 box jumps @ 30″/24″ , 5 deadlift @ BW

Lower Body Mobility


31 July 2012

Posted By: Morgan

Back at it again this week my Friends:). The sunshine felt so good on my shoulders this weekend, and it made me hope all of you are enjoying the great weather and summertime energy that we are being blessed with! Lots of good stuff happening at the gym in the next few weeks, so keep your eyes peeled for ways to get involved with our community! We really do have an awesome thing going for us at AliveMMA/CrossFit Woodstock, and we are always looking for fun and interesting ways to make our little gym the best it can be. Hope you all have an amazing week of training, and to anyone who is competing in Oregon City this weekend, I hope you are ready :). Here is today’s work…

WOD for Tuesday, July 31st 2012

Warmup:  Muscle Up Progression, run 400m

Strength:  Heavy Dips 5 x 5

WOD = 6 min AMRAP of: Wall ball @ 25/16. Then, run 400m. Then, 4 min AMRAP TGU @ 53/35

Upper body mobility

30 July 2012

Posted By: Morgan

WOD for Monday, July 30th 2012

Gymnastics: Muscle Up Practice, row 500m

(muscle up progression HERE)

Strength:  Squat Clean 5 x 3

(squat clean example HERE)

WOD = 3 rounds for time: 15 DB step-up (each leg), 10 DB power clean, 5 Single Arm DB push press

Lower Body Mobility

26 July 2012

Posted By: Morgan

WOD for Thursday, July 26th 2012

Gymnastics: Knee 2 Elbow 2 x 20, Rope climb 5 x 2, PISTOL 5 X 5(each side)

Strength: Bench Press  7 x 2

WOD = 10 ROUNDS FOR TIME OF: 1 DEADLIFT, 1 POWER CLEAN, 1 FRONT SQUAT, 1 SPLIT JERK @ 175/115 (each movement is performed in succession)
Upper Body Mobility

We are almost through another week Fitness Friends, and I am seeing some incredible improvements on the black mats. It really inspires me to see people challenge themselves to accomplish more than they thought they were capable of, and it is outstanding to witness people overcoming their fears to accomplish their fitness goals. It really is just excercise, but there are some powerful stories that take place on the black mats on a daily basis. Take a minute in class sometime this week, and try to take in some of the awesomeness going on around you. It really is incredible :). Thank you all so much for the hard work you do at our little gym, keep up the good work!


25 July 2012

Posted By: Morgan

WOD for Wednesday, July 25th 2012

Gymnastics: HSPU 3 X 5(to deficit)  SKIN THE CAT 5 X 5, L-SIT 6 X 15 SEC

Strength: Power Clean 7 x 2

WOD = 5 rounds for time of: 10 hand-release pushups, 10 box jumps, 25 double unders

Lower body mobility

24 July 2012

Posted By: Morgan

WOD for Tuesday, July 24th 2012

Gymnastics: Knee 2 Elbow 2 x 20, Rope climb 5 x 2, PISTOL 5 X 5(each side)

Strength: HEAVY TGU 6 x 1 (each side)

WOD = AMRAP 6 MINUTES OF: 4 SIDE SHUFFLE, 2 KB CLEAN + PRESS (both sides) @ 53/35, 1 DEADLIFT @ 315/185. (side shuffle is lateral movement back and forth across the black mats. use a PAIR of kettlebells for the clean and press.)

Rest 1 minute

AMRAP 6 MINUTES OF : 4 suicide SPRINTS,  5 KB SWINGS  @ 70/44, 1 BACK SQUAT @ 225/135. (sprints are halfway and back, full length and back for the Crossfit area. KB swings should be “perfectly” vertical, focus on opening hips and shoulders completely and control the weight using your core.)
Upper Body Mobility

This is should be a nice, heavy metcon. If you need to modify loads, use weight that is EXTREMELY challenging for your respective level of fitness. Have fun :).


23 July 2012

Posted By: Morgan

Happy Monday you crazy kids! Back from another summer weekend, and into another week of training and toil on the black mats, Woohoo! We have a few people getting ready for some upcoming competitions, so if you see someone in the back putting in some extra work, make sure you give them a shout of encouragement, and help them  get through that next rep! Here is today’s fun…


WOD for Monday, July 23rd 2012
Gymnastics: HSPU 3 X 5( to deficit), SKIN THE CAT 5 X 5, L-SIT 6 x 15 SEC

Strength: Overhead Squat  7 x 2 (modify load as necessary, but focus on mechanics here, even if you are only using PVC. Focus on keeping the torso upright, the elbows locked out, and positive tension both overhead and in your butt and hamstrings at the bottom.)

(ROUND 1 = 2 MINUTES BURPEES, ROUND 2 = 2 MINUTES SITUPS, ROUND 3 = 2 MINUTES Alt. KB snatches @ 44/26) Count all reps for all movements for your workout “score”. Only rest is the 10 second intervals of the Tabata protocol.
Lower Body Mobility

20 July 2012

Posted By: Morgan

WOD for Friday, July 13th 2012

Gymnastics: Knee 2 Elbow 3 x 12, Rope climb 5 x 1, PISTOL 5 X 5(each side)

Strength: Power Clean 5 x 3
WOD = “Fran” 21-15-9 Thrusters @ 95/75, Pullups
Upper body mobility

Some hard work to do today, Fitness Friends :). I advise you to go back and check out the final WOD for this year’s CrossFit Games. I hope it inspires you to come down to the black mats and leave some sweat angels there! Good luck and have fun :). Until next time…



5607 SE Woodstock Blvd.
Portland, OR 97206