Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
02
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 c) 5:00 mobility Weightlifting Back Squat (3,3,3,3,3) *tempo 30×0 *R 1:30 – 2:00 *build ea set Metcon Metcon (Time) 4 RFT 250m row 25 KBs (53/35) 15 burpees

01
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 2 (No Measure) a) 2:00 bike/row b) 2 Rnds: 20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats*Roll Shoulders Strength Metcon (No Measure) 3 Sets: 8 -12 BB Curls R 1:00 10 Skull Crushers R 1:00 then… 3 Sets 10/10 seate...

01
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 2 (No Measure) a) 2:00 bike/row b) 2 Rnds: 20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats*Roll Shoulders Weightlifting B: Push Press (3,3,3,3,3) *R 1:30 *build ea set Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP17 20 WB 15 T2B...

29
11
2019

Nov ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Conditioning Metcon (No Measure) 1 M...

29
11
2019

Nov ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 min Bike/Row/RR 5:00 Mobility – Hit What Hurts! 2x: 10 beat swings, 20 air squats, 10 passthroughs, 20 abmat, 10 GM Gymnastics Pull Up/MU Progression (Week 3) Metcon Metcon (4 Rounds for reps) Partner WOD! AMRAP4 x 4 P1: 5 Thru...