Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
11
05
2019

May ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Tall Clean (4×3, light to mod – SPEED focus) Weightlifting B: Power Clean + Hang Clean (6×2 starting @ 65%) Weightlifting C: Romainan Deadlift (4×4, pull from the rack and build ea set) Core D: Metcon (No Measure) 4 Sets, a...

10
05
2019

2019 Spring Strength Cycle May

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Warm-up (No Measure) A) 600m Run B) roll shoulders C) 3X: 20 walking lunges, 10 passthroughs, 1- GM, 10 beat swings, 10 hollow rocks Metcon B: Metcon (2 Rounds for time) For Time: 30 rMU or 30 bMU or AMRAP 12 hardest gymnastic pull or 3 RFT 10 pull ups...

10
05
2019

May ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KB Metcon B: Metcon (Time) Min 0 – 8 2-4-6… WB T2B/HKR *REST 2 min* Min 10 – 20 10 Bent Over DB Row 15 Abmat 20 Step Ups *REST 3:00* 1 Mile Run

09
05
2019

2019 Spring Strength Cycle May

By: admin0

Angel Oak CrossFit – CrossFit Warm-up HS Walk Progression Warm-up (No Measure) A. 2:00 Jump Rope B. Roll Shoulders + Triceps C. 2x: 10 Pass Thrus, :20 HS Hold, D+B Bear Crawl, 10 Push-ups Gymnastics HSPU/Walk Progression (Week 5!) Metcon Metcon (2 Rounds for reps) AMRAP7 40 DUs 7 DB thrusters...

08
05
2019

2019 Spring Strength Cycle May

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 2 (No Measure) a) 2:00 bike/row b) 3 Rnds: 20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats Accessory Metcon (No Measure) Lower Body Accessory 3 Sets NFT: 10 Weighted Step Ups 10 GM (empty bar) 6 – 8 Back Extensions Metcon Metcon (Time...