Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
02
07
2020

July ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Strength Metcon (No Measure) 3 Sets: 10/10 SA Seated Arnold Press 8/8 SA tempo...

01
07
2020

July ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 150 Single Unders Roll Calves and Lats 2X: 20s bar hang, 10 walking planks, 10 passthroughs, 10 GM Strength Metcon (No Measure) 3 Sets: 10 Scap Pull Ups 20s hollow hold Gymnastics Pull Up/MU Progression (Wk 1) Metcon Metcon (AMRAP...

01
07
2020

July ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Warm-up (No Measure) 2:00 bike/row couch stretch and banded hamstring 2X: 20 passthroughs, 20 GM, 20 lunges, 20s hollow hold Strength Metcon (No Measure) 3 Sets: 20 DB Drop Lunge R :30 10 RDL (barbell) R :30 10 Hip Extensions R 1...

30
06
2020

July ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 bike/row banded hamstring stretch 2X: 10/10 leg swings, 20 walking lunges, 20 abmats, 10 toe touches Strength Metcon (No Measure) 3 Sets: 10 Banded GM 10/10 Monster Walks *front/back and lateral Weightlifting Deadlift (2, 2, 2, 2,...

30
06
2020

July ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Bench Press (5 x 3) *add weight ea set *build to a heavy 3 Strength...