Latest Workouts

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 :).



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)


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)


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


9 July 2012

Posted By: Morgan


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

5 July 2012

Posted By: Morgan

Sorry for the late post, still in recovery mode after celebrating our nation’s independence from tyranny and oppression. As a side note, the irony of that statement juxtaposed against our current foreign policy in the Middle East makes me cringe…

Do this today, and have some fun with it :).

WOD for Thursday, July 5th

Gymnastics: 3 x 10 knee tuck, 10 x 10 sec handstand , 3 x 10 dip, 50 double-unders


WOD: 4 rounds for time of:  sprint 200m, 10 lateral hops over something(each side), 20 Mtn. Climbers (each side)

Upper Body mobility: bicep roll, tricep roll, forearm roll. Grab a partner and a barbell, and hammer out all the nastiness from your shoulder to your elbow. Spend some extra time on any “hotspots” you find, and make sure you keep breathing through the good stuff :).


4 July 2012

Posted By: Morgan

Happy Independence Day Fitness Friends! Remember, Crossfit Woodstock will only be open from 9am-3pm tomorrow, so make sure you hit the morning class if you are coming to work out. Enjoy the holiday with family and friends, and do honor the history and importance of July 4th, even as the cheap fireworks are exploding around you 🙂

Here is today’s work…

WOD for Wednesday, July 4th 2012

Gymnastics: 3x 10 pushups, 3 x 3 wall walk, 3 x 15 squat, run 400m

Strength: Partner Glute/Ham Raise 5 x 5 (add weight if possible)


Lower Body Mobility: Hamstring roll, hams stretch on box, calf roll, standing calf stretch

Happy 4th of July!! Until next time…


3 July 2012

Posted By: Morgan

Welcome to another Terrific Tuesday Friends! We are going to have some fun today! I have been really enjoying mixing up the programming lately, and this week’s WOD’s look like some nifty good stuff! I really loved watching people dig through those last couple rounds of back squats on Monday, and I am sure we will see some outstanding work on the black mats today :). By the way, how is summer treating you? Anyone go camping last weekend? Anybody hiking/climbing/camping/floating etc.? What you all up to when you aren’t at the gym? Drop a comment and let me know what’s going down! On to the day’s training…

WOD Tuesday, July 3rd 2012

Gymnastics: 3 x 10 knee tuck, 10 x 10 sec handstand , 3 x 10 dip, row 500m

Strength: Back Squat 10 x 1 (slow and controlled, 2 sec pause at the bottom, work to heaviest possible. If you don’t know what that means, go read THIS.)


Upper Body Mobility: Partner Trap Distraction, Arm Across Body Stretch, Internal Rotation

Have Fun!


2 July 2012

Posted By: Morgan

Here we are again Fitness Friends!

The beginning of another great week in the Northwest, and I’m keeping my fingers crossed for more sunshine! I hope everyone had a restorative and relaxing weekend, whatever that means for you. I enjoyed an amazing weekend rafting down the Lower Deschutes with a group of great friends, and we had an outstanding trip :). I hope you are all taking opportunities during the summer to get out and play hard! We spend some much time in the gym, training our bodies to be ready for anything, sometimes we forget what it feels like to use our bodies in other meaningful, enjoyable ways. Get our there and play! If you happen to swing by the gym tomorrow, here is what we will be doing…

WOD Monday, July 2nd 2012

Gymnastics :3x 10 pushups, 3 x 3 wall walk, 3 x 15 squat, 50 double-unders

Strength :Shoulder Press 10 x 1


2 MIN AMRAP AIR SQUAT, rest 1 min

4 MIN AMRAP 3 BOX JUMPS 36″/30″, 3 DB PUSH PRESS @ ½ BW, rest 1 min


Lower Body Mobility:Hip flexor roll, death stretch, glute roll, seated gluted stretch

Have fun on this next week of training, and let’s start some conversation on the website and on the Facebook page about how everyone is doing on the black mats. We have a bunch of new faces in our community, and it would be cool if everyone acted like they wanted to get to know each other. Just sayin’… until next time…



5607 SE Woodstock Blvd.
Portland, OR 97206