Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
08
02
2019

Saturday 2/9

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 2 Road Runs B. Squat Potato!! C. Calf Roll, Couch Stretch D. AMRAP4: 8 Walking Lunges 10 Hollow Rocks 8 RKBS 30 SUs Metcon Metcon (Time) Partner WOD!!! For Time: -300 Air Squats *While Partner 1 is squatting, P2 is completing 12/10...

07
02
2019

Friday 2/8

By: admin0

Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- Lower Body WU (No Measure) 5min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms to Push-up 20 Push-up Shoulder Taps 10 Spider Man Lunges Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of:...

06
02
2019

Thursday 2/7

By: admin0

Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Metcon Metcon (No Measure) EMOM30 1st min: 1...

06
02
2019

Feb ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Power Snatch (5 x 2, building to no heavier than 70% of PSn) Weightlifting B: Snatch (1 every :90 x 8 sets, add ea rep to a heavy single) start at 65 – 75% Core Metcon C: Metcon (No Measure) 4 Sets NFT, alt 8 – 12 Evil Wheels 8...

05
02
2019

Wednesday 2/6

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 300m Row/ 0.6k Bike/ 2 Road Runs B. Hand+Wrist Opener/ FR Stretch C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press D. Clean Prep Weightlifting Metcon (Weight) Barbell Cycling EMOM8: 3 Hang Power Cleans...