Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
20
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit 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 Metcon B: Fight Gone Bad (3 Rounds for reps) Three ro...

20
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up Warm-up (No Measure) 3:00 bike/row couch stretch + shoulder rolling 2x: 10 passthroughs, 10 GM, 10 air squats, 10 hollow rocks Metcon Metcon (Time) 2 Rounds: 600m run 40 reverse lunges off a plate *R: 2:00 2 Rounds: 400m row 30 abmat sit ups *R: 2:00 2 Round...

19
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: 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 B: Close Grip Bench Press (6-6-4-4-2-2) Conditioning C: Metcon (N...

19
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: 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 Weightlifting B: Close Grip Bench Press (6-6-4-4-2-2) *build ea set Metcon C: Metcon (AMRAP...

18
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs :20 HS Hold 8/8 SA DB Push Press 6 KB DL 8 Russian KBS 6 Goblet Squats Metcon B: Metcon (5 Rounds for time) 5 Sets: 10/8 Bike Cal 16 DB Snatches 20 WB *R 3:00 Strength C: Metcon (No Measure) 3 Sets NFT: 3-5...