Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
16
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Metcon B: Metcon (No Measure) Station 1: EMOM12: 1st: 10/8 Cal Row 2nd: 8 reverse lunge + 8 abmat Station 2: 12 Min to Complete 2500m bike 50 air squats 25 push ups 25 ring rows Station 3: ha...

15
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: Lower Body WU (No Measure) 5min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength B: Metcon (Weight) 4 Sets: *16 Reverse Lunges off a plate w/DB *10 Db...

15
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/304:00 shoulder mobility Gymnastics B: Metcon (No Measure) EMOM8 1st: 10 t2b 2nd: 50 DUs Life: 5 – 8, 20 – 35 DUs Devel: 10 HKR, 75 SU Metcon C: Metcon (4 Rounds for time) 4 Set...

14
08
2019

Aug. ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up A: Warm-up (No Measure) a) 3:00 bike/row 2x (1st w/pvc, 2nd w/empty bar) 3 Snacth DL 3 Snatch high Pulls 3 Muscle Snatch 3 OHS 3 BNPP 3 Snatch Balance 3 HPSn 3 Snatch Weightlifting B: Power Snatch + Hang Power Snatch (*build to 85% of PSn in 10 min) Wei...

14
08
2019

Aug ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat Strength B: Metcon (Weight) 5 sets: A1. Press: 3 reps, building to a heavy bu successful triple! A2....