Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
13
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Warm-up (No Measure) 600m run 5:00 mobility 2x: 20 air squats, 20 ring rows, 20 abmat Metcon A: Metcon (Weight) EMOM30 1st: 1 CJ @85+% 2nd: 15s bike/row sprint 3rd: 2 D+B Sandbag/Farmer’s Carry 4th: 35 DUs 5th: 12 Dragon Flys 6th: 8 – 10...

12
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Conditioning B: Metcon (AMRAP...

12
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 3 (No Measure) a) 30/20/30: air squat, passthroughs, ohs b) 3 Rnds: 15 HR Push Ups 15 Abmat 15 PVC GM Strength B: Metcon (Weight) 4 Sets For Quality: 8 – 10 seated Arnold Press (2121) R: 1:00 3 weighted/strict pull ups (21×1) R: 1:00...

11
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up A: Oly Clean WU (No Measure) 3:00 bike/row 2x w/ barbell: 5 RDL 5 Clean High Pulls 5 Muscle Cleans 5 Push Press 5 FSQ 5 HPC + Push Jerk 5 S Clean + Split Jerk Weightlifting B: Power Clean + Push Jerk (2-2-2-2-2) *Quick Drop and Reset after ea rep * 90s Rest...

11
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Deadlift Warm-up (No Measure) A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank B. Hammy Stretch C. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups Weightlifting B: Deadlift ( 6 x 3) *nothing grindy *3 weights only Metcon C: Metcon (No Me...