WOD

WOD

WOD

Latest Workouts

26 December 2012

Posted By: Morgan
WOD for December 26  2013
Warmup
2 rounds, 10 reps each movement
Samson Stretch 10 sec hold, Overhead squat w/PVC, GHD situps, Dips, Pullups
Mobility
HERE AND HERE Spend 10 minutes on these before jumping into the strength work :).
Strength: Push Press  7 x 3
WOD
5 rounds for time of: 10 KB swing, row 100m, 10 pushups

Posted By: Morgan

Here we go Fitness Friends! Come in and get loose and then hit this for some yummy holiday goodness! Remember, no evening classes tonight, go home and spend some time being grateful for the many blessings you have in your lives. Happy Holidays!

WOD for 24 December 2012

“12 Days of CrossFit”

Do it like the Christmas jingle: 1, 2-1, 3-2-1, 4-3-2-1, etc.

1 squat clean @ 3/4 BW                                       7 Situps

2 handstand pushup                                             8 Air Squats

3 box jump @ 36″                                                 9 Double Unders

4 KB swing @ 70/53                                            10 pullups

5 Deadlift @ BW                                                  11 pushups

6 Ring Dips                                                          12 burpees

Won’t this be ton’s of fun!?! Modify the loads if you need to, and check in with a coach if you need modifications for any of these movements. I hope you all have a great workout, and enjoy an amazing holiday this Christmas. Happy Holidays from all of us at CrossFit Woodstock/AliveMMA!

Peace.Tobias.

 

21 December 2012

Posted By: Morgan

WOD for Friday, December 21st 2012

Warmup

x 2 rounds, 10 reps each movement

Samson Lunge, Overhead Squat, GHD Situps, Pullups, Dips

Strength

Power Clean 10 x 1 (EMOM, work up to a heavy single with safe form)

WOD
#1 5 minute AMRAP
100ft Farmer Carry (2 x DB’s) (down and back twice on the black mats)
Max Reps – Air Squats

2 min Rest

#2: 5 minute AMRAP
20 DOUBLE UNDERS
Max Reps Alternating KB Snatches

2 min Rest

#3: 5 minutes
200m Run
Max Reps Sit Ups

When partner A completes the Walk/ Jump Rope/ Run, they will switch out with partner B. This rotation will continue for the entire 5 minutes of each part. Team score is total reps of squats, swings and situps

Upper Body Mobility

20 December 2012

Posted By: Morgan

WOD for Thursday, December 20th 2012

Warmup

x 2 rounds, 10 reps each movement

Samson Stretch, Overhead Squat, GHD situps, pullups, dips

Strength

Front Squat 10 x 1 (EMOM, work up to a heavy single)

 

WOD

50 Air Squats, partner holds the bottom of an air squat

50 Situps, partner holds a hollow rock

50 KB Swings, partner holds KB overhead

50 Med Ball Slams (20lbs), partner holds the bottom of the front squat w/ the med ball

50 Burpees, partner holds plank position

If non-working partner drops out of “hold” position, working partner must stop until non-working partner has recovered in to the “hold” position.

19 December 2012

Posted By: Morgan

WOD for Wednesday, December 19th 2012

Warmup

2 rounds, 10 reps each movement

Samson Stretch, Overhead Squat w/pvc, GHD situps, pullups, dips

Strength

Deadlift 10 x 1 (EMOM, work up to a heavy single; with beautiful, safe mechanics)

WOD

3 ROUNDS FOR TIME OF:

100m Partner Sled Push (sled + 180/120),  25 BB Power Clean + Push Press @155/95, 200m Partner Carry

One partner will push the sled while the other partner is pulling the sled from a harness in the front. There will be a 50m turn around point, where partners will switch positions, turn around and return the sled to the start line. The entire sled must cross the turn around point before the team can turn around. Once the sled crosses the start line, the team can move to the barbell. Partners will alternate sets of 5 reps until 25 reps are complete. The bar must be fully locked out with hips extended and elbows locked overhead with ears in front of the biceps for the rep to count. Once 25 reps are complete, both team members must then carry the other partner 200m any way possible. If the member being carried touches the ground, the team must stop at that point and perform 5 burpees.

15 min time cap

Lower Body Mobility

18 December 2012

Posted By: Morgan

WOD for Tuesday, December 18th 2012

Warmup

2 rounds, 10 reps each movement

Samson Stretch, Overhead Squat w/pvc, GHD situps, pullups, dips

Strength

Shoulder Press 10 x 1 (EMOM, add weight as you go, work up to a heavy single)

WOD

Partner A: hang from pullup bar Partner B: 50 alternating kettle bell snatch *switch

Partner A: hang from pullup bar Partner B: 25 wall balls *switch

Partner A: hang from pullup bar Partner B: 25 push ups *switch

Partner A: hang from pullup bar Partner B: 25 burpees *switch

If hanging partner drops, the person doing the ‘work’ must stop and only resume when the other partner is hanging again

Lower Body Mobility

17 December 2012

Posted By: Morgan

Hear Ye, Hear Ye!! Come one, come all! Bring your friends, and bring your neighbors!! Let’s all play together! Come help us spread good cheer, and get the holidays started with a bang! All week we are welcoming new members to check out any of our classes for FREE! Bring a friend and share with them your love of constantly varied, high intensity, functional movement! I promise we won’t make them drink any Kool-Aid :).

WOD for Monday, December 17th 2012

Warmup

The Classic CrossFit Warm-Up is 2 Rounds of 10 reps of :

Sampson Stretch
Overhead Squats w/PVC
GHD Sit-Ups
Hip Bridge
Pull Ups
Dips

Strength

Back Squat 10 x 1 Perform 1 rep on the minute for 10 minutes. Rest should be enough time to add more weight after each successful load. Work up to HEAVY.

WOD

10 Minute AMRAP

Box Jumps 24/21 Overhead Walk 95/65 (can be barbell, dumbbells or KB; use something challenging) 3 Burpees at the top of every minute.

Partner up with an athlete at your level. When the clock begins both athletes will start off by doing 3 burpees. Immediately afterwards Partner A will start doing as many box jumps as possible while Partner B does a Overhead Walk 50 ft to a mark and 50 ft back (total 100 Feet). Once partner Partner B gets back to the box the partners will switch as Partner B picks up where Partner A was at on the rep count of box jumps. Athlete #1 will pick up the loaded barbell and do the Overhead Walk (100 Ft) and both Athletes will keep switching back and forth for a total of 10 minutes. Remember at the top of the minute athletes will drop whatever they are doing and perform 3 Burpees. Once they finish the Burpees they will continue where they left off. team score is the Total Amount of Box Jumps you completed.

Upper Body Mobility

14 December 2012

Posted By: Morgan

Friday, December 14th 2012

Warmup

10 lateral lunge (each side), 10 inchworm +pushup, 15 kb goblet squat, 15 hips bridge

Strength

Bench Press 5 x 8 (work at approx. 70% of 1RM)

Tire Flips 5 x 2

WOD: 10-8-6-4-2 of: box jump @ 24″/21″, pullups, v-ups, HSPU

Core Work: 3 x 15 hanging leg raise, 3 x 15 Mtn.Climber (each side)
upper body mobility

Thursday, December 13th 2012

Hello Fitness Friends!!

Remember to bring in your friends and family next week for our special programming week, featuring partner workouts! This will be a great opportunity to introduce new comers to the CrossFit Woodstock experience, and a great way to help them take the first step in their own personal journey toward acheiving a healthier lifestyle. Remember we also have gift certificates for purchase, and tons of cool gear in the pro shop that would all make great gifts for someone in your life this holiday season. Finally, I want to extend my appreciation to all our members for showing up, training to the best of your abilities, and continuing to make our little gym an outstanding place to train and work. I am grateful for each of you, and I am so proud of the success you earn every day when you step on those black mats. Keep up the good work, and enjoy your holidays 🙂

Peace.Tobias.

Warmup

100ft walking lunge, 100ft high step march, 100ft squat hops, 100ft duck walk

Strength

Front Squat 7 x 2 (work up to the heaviest possible with outstanding form)

Partner  Glute/Ham Raise 5 x 6

WOD: 20 minute time limit:

#1 = RUN 1 MILE.  (Use the Steele Street Loop route for this.)

Rest 2 min. 

#2 = 50 wall ball for time (use 24lb or 16lb wall ball, and hit your respective target.)
lower body mobility

 

12 December 2012

Posted By: Morgan

Wednesday, December 12th 2012

Warmup

10 Samsom Lunge (each side), 10 twisting lunge (each side), 10 sit-throughs (each side, see HERE)

Strength

Turkish Get Up 5 x 2, Sled Pulls 5 x 2

WOD
row 500m, 5 KB C+J(each hand) @ 53/35, 10 pushups, row 400m, 5 KB C+J, 15 pushups, row 300m, 5 C+J, 20 pushups, row 200m, 5 KB C+J, 25 pushups, row 100m, 5 KB C+J, 30 pushups
upper body mobility

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com