Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
05
12
2018

Dec ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: SOTs Press (4×4 w/ empty bar, up to 30% of press) Weightlifting B: Tall Snatch (4×3 w/ empty bar up to 40% of snatch) Weightlifting C: Snatch Complex (High Hang Jump + Shrug into High Hang Power Snatch) 60 – 70% of power...

05
12
2018

Thursday 12/6

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 Metcon Metcon (Time) Sport For Time: 30 HSPUs 30/20 Cal Bike or 45/35 Ca...

04
12
2018

Wednesday 12/5

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM10: 1. 10/8 Cal Row or 8/6 Cal Bike 2. 6 Jumping Lunges + 6 Sit-ups + Front Rack Mobility + Clean Prep Weightlifting Power Clean (AMRAP3 x 2 Sets: MR Power Clean (135/95)) **Rest 4min b/w sets Metcon Metcon (4 Rounds for time) For...

03
12
2018

Tuesday 12/4

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups Strength Bench Press (5×4 @ 70+%) Metcon Metcon (No Measure) Sport EMOM18: 1. 1 Road R...

02
12
2018

Monday 12/3

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) Please grab a PVC pipe and a light band 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 Weightlifting Overhead Squat (Every :...