Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
04
02
2019

Tuesday 2/5

By: admin0

Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- Engine Building WU (No Measure) EMOM12: 1. 12/10 Cal Row or 10/8 Cal Bike 2. 6 Jumping Lunges + 6 Sit-ups Metcon Metcon (3 Rounds for time) Every 6:00 x 3 Rnd 400m run 400m row/900 bike 20 Walking Lunges Devel: AMRAP18 Accessory Metcon (No...

03
02
2019

Monday 2/4

By: admin0

Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- Upper Body WU (No Measure) A. TABATAx2: Front Plank, Hollow Hold B. 2x: 50 DUs/ 100 SUs :20 HS Hold 8/8 SA DB Push Press 6 KB DL 8 Russian KBS 6 Goblet Squats Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of:...

02
02
2019

Jan ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Power Snatch + Hang Snatch (5×2 @ 75%) Weightlifting B: Snatch Lift Off (5×3 @ 80%, 90%, 100%, 110% 120%) Pos. 3 – 2 and back to ground Weightlifting C: Overhead Squat (3×5 @ 75 – 80%) Core D:...

01
02
2019

Feb ’19

By: admin0

Angel Oak CrossFit – AO-GO! 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 B: Metcon (Time) 10 – 1 (10, 9, 8…2, 1) DB Box Step Ov...

01
02
2019

Saturday 2/2

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 3:00 Bike/Row B. Calf Roll/ Front Rack Stretch C. AMRAP5: 30 SUs, 6 Goblet Squat, 4 Push-ups, :20 Hollow Hold + Clean WU Metcon A: Metcon (Time) Clean Annie! For Time: 50 DUs 50 Sit-ups 5 Squat Cleans @ 135/95 40 DUs 40 Sit-ups 4 Sq...