Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
08
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: Back Squat Warm-up (No Measure) A. 400m Run B. Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows Strength B: Back Squat (5×5, build as you’d like) Conditioning C: Metcon (No Measure) 1:00 Station...

08
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Weightlifting B: Front Squat (3-3-2-2-1-1, tempo 21×1) *build to a tough rep *not to failure Metcon C: Metc...

07
09
2019

Sept ’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 (2-2-2-2-2, R: 90s b/t sets) *Quick Drop and Rest b/t reps *...

06
09
2019

Sept ’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 Metcon B: Metcon (Time) Partner WOD! 12 Rounds (alt full rounds): 10 thrusters (45/35) 10 pull ups 12 Rounds: 10 Power Cleans (135/95) 10 Burpees...

06
09
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...