Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
13
05
2021

May ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Shoulder Press Warm-up (No Measure) A. 2:00 bike/row B. Shoulder Roll C. 2X: 10 Pass throughs, 10 Empty Bar/PVC Press, 20 shoulder taps, 10 pull aparts, 10/10 banded OH openers Weightlifting Shoulder Press (3 reps x 5 sets) @30×1 *heavier than 4/29 Gy...

13
05
2021

May ’21

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30/20 c) 3:00 mobilityincrease to 5-7 min mobility Hit What Hurts! Conditioning Metcon (No Measure) 30min Circuit 1 HEAVY D+B FC 4 Turkish Get-ups (2/2) 20 Walking Lunges *Every 6:0...

12
05
2021

May ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Deadlift Warm-up (No Measure) A. 2:00 Row B. Hammy Stretch C. 2 Rnds: 10 pull aparts, 10 GMs, 10 hollow rocks, 10 Push-ups, 10/10 banded clam shells, 20 reverse lunge (sub. AS) Weightlifting Deficit Deadlift (10, 10, 8, 8, 6) *stand on 45# platesR 2...

12
05
2021

May ’21

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs 20 pull aparts 10 passthroughs :20 HS Hold/Downdog 8/8 SA DB Push Press 20 AS Strength Metcon (Weight) 3 Sets: 10/10 half kneeling T-Bar press R :30 10/10 SA 3 Pt DB Rows R :30 – 1 St...

11
05
2021

May ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Back Squat Warm-up (No Measure) A. 2:00 min aerobic B.Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold D. 2x: 10/10 banded clam shells, 10 GM, 20s bottom of squat hold Weightlifting Back Squat (8, 6, 6, 4, 4) @30×1 heavie...