Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
12
12
2018

Thursday 12/13

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Strength Front Squat (5×3 @ 12×1 Tempo) *2s pause in bottom *Stay b/w 65-70% Metcon Metcon (4 Round...

11
12
2018

Wednesday 12/12

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 2:00 Jump Rope B. Lat Roll, Lat Stretch C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold Gymnastics Pull-up Progression Volume 2 (Week 5) Metcon Metcon (Weight) Sport Every 2:30 x 6 Sets: 5 DL 3 HPC Ma...

10
12
2018

Tuesday 12/11

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 200 SUs B. Shoulder Mobility- banded shoulder stretch C. Shoulder Prep 2x: 6/6 Side Lying Windmill, 8 Preacher Stretch Reps D. One Time: 10 Band Pull Aparts, 8/8 SA DB/KB Strict Press, :20 HS Hold, 10 Jumping Lunges Weightlifting Pu...

09
12
2018

Monday 12/10

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Back Squat Warm-up (No Measure) A. 2:00 Bike/Row/Run B. Hip Opener/ Calf Rolling C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows Strength Back Squat (Every 2:00 x 5- 1 Rep @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) Sport/Life AMRAP18 @ C...

08
12
2018

Dec ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Clean Pull + Clean ((1+1) x 4, working sets start at 75%) Weightlifting B: Push Press (4×4, building ) Weightlifting C: 1 1/4 Front Squat (5×3 ALL at 70% of FSQ) Core D: GHD Situps (accumulate 50 GHD or 125 Abmat)