Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
05
08
2021

Aug ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 2:00 bike/row B. Roll Shoulders C. 2x: 8 seated wall slides, 8 scap pull ups, 8 scap pushups D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Weightlifting Overhead Squat (5 x 2) @21×1 *small...

04
08
2021

Aug ’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 Romainan Deadlift (10 reps x 3 sets) @21×1 R 1:00 Strength M...

03
08
2021

Aug ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 2:00 bike/row B. Banded Hamstring, Pigeon, and FR stretch C. 2x: 5 Hang Muscle Clean, 5 FSQ, 5 Push Jerks, 5 RDL, 30s hollow hold D. Position work with Coach Weightlifting Clean (1.1 every 2:00 x 5) *build based on feel *all m...

02
08
2021

Aug ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 bike/row/run MOBILITY: hamstrings, shoulders + triceps 2x: 10 Monster walks, 20s HS Hold/wall walk hold, 10 KB DL, 10 hollow rocks, 10 scap push ups Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups*12 min TC*...

01
08
2021

Aug ’21

By: admin0

Angel Oak CrossFit – Strength & Conditioning 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 Strength Shoulder Press Metcon Metcon (Weight) 3x 15 Ring R...