WOD

WOD

Latest Workouts

19 July 2012

Posted By: Morgan

WOD for Thursday, July 19th 2012

Gymnastics: HSPU 5 X 5, SKIN THE CAT 5 X 3, L-SIT 4 x 20 SEC

Strength: Bench Press 5 x 3

WOD = AMRAP 12 MINUTES OF:  ROW 100M, 5 DEAD LIFT @ 225/155, 5 RING DIPS

LOWER BODY MOBILITY: pigeon pose on box, seated quad stretch, straddle stretch

18 July 2012

Posted By: Morgan

WOD for Wednesday, July 18th 2012
Gymnastics: Knee 2 Elbow 3 x 12, Rope climb 5 x 1, PISTOL 5 X 5(each side)

Strength: HEAVY TGU 5 X 2 (each side)

WOD = 8 ROUNDS FOR TIME OF: 10 DOUBLE-UNDERS, 15 SITUPS, 10 MEDBALL SLAMS @ 20/10
Upper Body mobility: tricep roll, partner tricep stretch, pec roll, partner pec stretch

17 July 2012

Posted By: Morgan

WOD for Tuesday, July 17th 2012

Gymnastics: HSPU 5 X 5, SKIN THE CAT 5 X 3, L-SIT 4 x 20 SEC

Overhead Squat  5 x 3

WOD = 6 ROUNDS FOR TIME:  3 PULLUPS, 6 STRAIGHT LEG RAISE, 9 WALL BALL @ 25/16, 12 GOOD MORNING @ 45/25

UPPER BODY MOBILITY

A little tired tonight, and recovering from a successful weekend fight trip. Congrats to Bryan Sanchez for his decisive victory over Stephen Wing at Spirit Mountain Casino. It is really nice to see all that training payoff in a positive way, keep up the good work :). Hope everyone is enjoying a great week of productive training, get some momentum going this week, and be ready to take on “Fran” again this Friday! Until next time…

Peace.Tobias.

16 July 2012

Posted By: Morgan

The World Series of Exercise is officially over, Fitness Friends! If you didn’t get a chance to see any of the action this weekend, check the link HERE. Some pretty amazing athleticism, and work capacity like a MO%^ERFU@#ER!! We will begin training for next year’s games IMMEDIATELY. You can start with this…

WOD for Monday, July 16th 2012

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

Strength: KB swing 4 x 10

WOD = 1 BOX JUMP @ 36”/30”, 1 BURPEE, 1 POWER CLEAN + 1 PUSH JERK @ ¾ BW. Perform a 1-5-1 ladder of these movements, increasing the number  x 1 after each round is complete. Perform the rep scheme at the beginning of each minute and then using any additional time to rest. Total work time should be <10 minutes.

Lower Body Mobility

13 July 2012

Posted By: Morgan

It seems only appropriate that we tackle the BENCHMARK of all BENCHMAKRS on Friday the 13th. For you newbies who aren’t familiar, google “Fran”. The go to Youtube and find a few examples of how freakishly fast some guys do this workout. Here’s a good one right HERE. This one is for the ladies right HERE. I mean, it’s only thrusters and pullups, right? Have fun…

WOD for Friday, July 13th 2012

Gymnastics: HSPU 3 X 5, SKIN THE CAT 3 X 3, L-SIT 6 X 10 SEC

Strength: Bench Press 5 x 5

WOD = “Fran” 21-15-9 Thrusters @ 95/75, Pullups

Upper Body Mobility

I’ll be in Salem this weekend cornering for the fight team. Hope you all enjoy some rest and recovery, see you Monday on the black mats :).

Peace.Tobias.

 

12 July 2012

Posted By: Morgan

This week continues to fly by, Fitness Friends, and sometimes I am just along for the ride! I took a few pics and a couple videos, and I plan to have them up by the end of the week. I am still working on putting all the finishing touches on the website, so just stay patient, and this thing will turn out just fine :). There are still some superficial touches we need to put on the gym as well, so we might be having a CrossFit Craft night sometime soon. We continue to see new faces in class, and we are excited to see our community grow. Please, if you see a new face on the black mats, introduce yourself and make them feel welcome. We have a crazy brand of fun at CrossFit Woodstock, and a smiling face sometimes softens the shock. Here we go, on to today’s fun…

WOD for Thursday, July 12th 2012

Gymnastics: Knee 2 Elbow 3 x 10, Rope climb 3 x 1, PISTOL 3 X 5(each side)

Strength: HEAVY TGU 3 X 3 (each side)

WOD = 4 ROUNDS FOR TIME OF: RUN 400M, 30 SEC. REST

Lower Body Mobility = standing hamstring stretch, calf roll, lunge on box

11 July 2012

Posted By: Morgan

WOD for Wednesday, July 11th 2012

Gymnastics:  HSPU 3 X 5, SKIN THE CAT 3 X 3, L-SIT 6 X 10 SEC

Strength: Overhead Squat  5 x 5

WOD = Partner Workout : Partner Carry 50m (each), 10 manmakers (each), 20 box jumps (each), 30 pushups (each)

Notes: One Partner Carry is performed by each partner, after BOTH partners complete the TOTAL reps for each movement. One person works at a time. “Rest” position for manmakers is DB held overhead. “Rest “ position for box jumps is wall sit. “Rest” position for pushups is plank on elbows.

Lower Body Mobility: Supine Hamstring stretch, supported quad stretch, piriformis stretch on the wall, cobblers pose

10 July 2012

Posted By: Morgan

Happy Tuesday Fitness Friends! I have a new camera, so I will be taking some pics and recording some video in class for the next couple weeks. I’d like to use some of that stuff for training purposes, to see if instant playback might make it easier for some of you to progress through some movements you may be having trouble with. So don’t freak out if I ask you to repeat a lift that looked good, or work a little bit harder on a movement that looked sloppy. Nothing wrong with striving for perfection, right? Also, I would like to use some of that media on our website. Perhaps we could use it in a promo video, or it might be cool to have demo videos on our page using people who actually train at our gym. Jarvis brought that up, and I think it is a pretty cool idea. It might make some of you dial in a bit more and focus if you knew you might be all over the interwebs :). So, again, don’t freak out if the camera comes out in class, and I ask you to be a superstar. Alright now on to today’s fun…

WOD for Tuesday, July 10th 2012

Gymnastics:Knee 2 Elbow 3 x 10, Rope climb 3 x 1, PISTOL 3 X 5 (each side)

Strength: KB swing  3 x 10 (try a heavier KB for each set)

WOD = EMOM FOR 12 MINUTES OF: 2 DEADLIFT @ 1.5BW, 10 BURPEES

Upper Body Mobility= partner pec stretch, partner tricep stretch w/band, thoracic roll, trap roll

 

9 July 2012

Posted By: Morgan

GET SOME.

Here we are again, Friends, back again for another week! Not trying to jinx it or anything, but it feels like summer has finally kicked in! I hope you all enjoyed a wonderful weekend, and got some sun, ate ’til you were done, and “recovered” appropriately. We are starting a new cycle this week, so come to class ready to learn, and eager to push beyond your comfort zone. This should be fun… 🙂

WOD Monday, July 9th 2012

Gymnastics: HSPU 3 X 5 (that’s handstand pushups for you Noobs. Check it out HERE, and also HERE, and also HERE and finally HERE). SKIN THE CAT 3 X 3(check this out, HERE), L-SIT 6 X 10 SEC (performed on parallettes, p-bars, or rings)

Strength:Power Clean 5 x 5 (stress coordinating jump and shrug, driving elbow forward, letting bar spin in your hands, and moving into the bar as you recieve the weight against your torso.)

WOD = 10 rounds for time of: 5 wallball @ 25/16, 5 pushups, 10 air squats

Upper body mobility = seated hamstring stretch, standing straddle stretch, cobra pose, supine knees to chest pose

 

 

6 July 2012

Posted By: Morgan

A sad day is upon us my Friends. It has come to my attention that Seth and Morgan Kareus are leaving our community to pursue bigger, better opportunities in Colorado. Seth and Morgan have been an active, vibrant part of our community at CrossFit Woodstock, and we are sad to see them go! We wish them both all the best in their new adventure, and we hope they find another outstanding community to be a part of. By the way, they left a pretty awesome gift for us, check it out before class tomorrow :). This is your last dance with “Grace”, so get in here and give it your best shot!

WOD for Friday, July 6th 2012

Gymnastics: 3x 10 pushups, 3 x 3 wall walk, 3 x 15 squat, row 500m

Strength: Barbell Bent Over Row 10 x 1

WOD: “Grace” 30 reps ground to overhead @ 135/95

Lower Body Mobility: deep lunge, standing quad stretch, calf strtch, anterior tib roll

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com