Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
26
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks Weightlifting Metcon (No Measure) 4 Sets: 10-12 SA Standing Arnold Press R :30 6 Snatch Grip Pendlay Row (21×1)...

26
03
2020

Mar ’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:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks Strength Seated Press (4 x 5, small builds) *20-402 FLR after ea set Conditioning Metcon (No Mea...

25
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 500m row/1.2k bike B. FR Stretch + Hamstrings C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks D. Clean Warm Up Weightlifting Clean ( every :90 x 6: 2 (squat) singles @ 75%) *perfect form* Metcon Metcon (AMRAP...

25
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 6 (No Measure) a) 30/20/30 b) 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocks Conditioning Metcon (No Measure) Around the World x 8 sets 1:00 row 1:00 bike 1:00 jump rope 1 road run Core Ab TABATA V-Ups Russian Twi...

24
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 5:00 mobility Gymnastics Metcon (No Measure) DU Progression Wk 4 Metcon Metcon (Time) 3 RFT: 500m row 30 Air Squats 40 DB Snatch (50/35)**sub 1k bike Home Workout Modification Metcon (No Measure)...