Wodify

2020-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 Deadlift
- 10 Push-Ups
- 10 Box Jumps/Steps
- 10 Burpees
- 15 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Supine Twist
- Lizard Pose
- Saddle Pose

2020-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- Sled Pull
- 20 Lunges
- 15 Air Squats
- 10 Push-Ups
- 5 Pull-Ups
Metcon
Metcon (Time)
- 800 meter Medicine Ball Run (together)
- 30 Burpees
- 30 Jumping Lunges
- 30 Air Squats
- 30 Mountain Climbers
- 3 minute Plank Hold
- 800 meter Medicine Ball Run (together)

Alpha: 20/14
Omega: 16/12
Fitness: 14/10
One person works/one holds ball overhead.
If ball touches ground, then both perform 10 Burpees.
Mobility
- Saddle Pose
- Low Dragon
- Twisted Cross

2020-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Push-Ups
- 6 Swimmers
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Clean and Jerk (Build to a heavy single q 2min x 6)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (Time)
- 50 Object G2OH
Mobility
- Dragon Pose
- Saddle Pose
- Ext. Arm Lizard

2020-05-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- Bear Crawl
- 10 Lunges w/Pass-Through
- 5 Broad Jumps
- 200m Run
- 10 Swimmers
Strength
Squat Snatch (Build to a Heavy Single q 2min)
Metcon
Metcon (Time)
Two Rounds
- 750m Row
- 25 Russian KBS
- 2mile Bike
- 25 Russian KBS
- 600m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Home Version
Metcon (Time)
Two Rounds
- 75 Object Row or 800m Run or 4min
- 25 KBS or Object Presses
- 2mile Bike or or Run 6min
- 25 KBS or Object Presses
- 600m Run or 3min
Mobility
- Saddle Pose w/Eagle Arms
- Single Leg Forward Fold
- Pigeon Pose

2020-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m RUn
- Sled Push
- 5 Good Mornings
- 5/5 Single Leg Glute Bridges
- Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
*Approximately 75%
Metcon
Metcon (Time)
Happy Birthday Joe!!!
Buy-In: 1978m Row
- 27 Power Clean
- 27 Box Steps/Jumps
- 27 Deadlifts
- 27 Box Steps/Jumps
- 27 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Home Version
Metcon (Time)
Happy Birthday Joe!!!
Buy-In: 1978m Row/Run 8min
- 27 Object Ground to Shoulder
- 27 Box Steps/Jumps
- 27 Glute Bridges
- 27 Box Steps/Jumps
- 27 Object S2OH
Mobility
- Supine Twist
- Thread the Needle
- Down Dog

2020-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Week 2 Entry Guidelines
• Use Bay Door for gym entry
• Wellness Checks including temperatures will remain
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results if necessary
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
--------------------------------
- 10 Glute Bridges
Strength
The Other Total
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
*12 min each lift
Home Version
Metcon (Time)
20 min AMRAP
- 10 Push-Ups
- 200m Run or 45-60 sec
- 20 Lunges
- 200m Run or 45-60 sec
- 30 Sit-Ups
- 200m Run or 45-60 sec
- 40 Air Squats
- 200m Run or 45-60 sec
- 50 Mtn Climbers
Mobility
- Foam Roll Lats/Glutes/Hams
- Lizard Pose
- Twisted Cross

2020-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***8:30AM Memorial Day MURPH ONLY CLASS***
DROM
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Home Version
Metcon (Time)
- 1-Mile Run or 800m Run
- 50-100 Pull-Ups/Rows
- 100-200 Push-Ups
- 150-300 Air Squats
- 1-Mile Run or 800m Run
Mobility
- Lizard Pose
- Dragon Pose
- Twisted Cross
- Saddle Pose

2020-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
5.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***9:00am CLASS ONLY***
Gym Open from 9-10:30
DROM
Warm-up
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- Sled Push
- Banded Blackburns
Metcon
Metcon (Time)
Teams of 3
75-60-45-30-15
- Calorie Row
- Power Cleans
- Thrusters
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Home Version
Metcon (Time)
25-20-15-10-5
- 200m Run
- Ground 2 Shoulder
- Object Thrusters
Mobility
- Pigeon Pose
- Frog Pose
- Standing Straddle

2020-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Gym Hours
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
5.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Sit-Ups
- Lunges
Metcon
Metcon (Time)
Ten Rounds
- 4 Strict Pull-Ups/8 Ring Rows
- 8 Push-Ups
- 12/8 Calorie Bike
Home Version
Metcon (Time)
Ten Rounds
- 4 Pull-Ups/8 Object Rows
- 8 Push-Ups
- 400m Run or 60-90 sec
Mobility
- Saddle Pose
- Puppy Dog Pose
- Seated Straddle

2020-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Gym Hours
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
5.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Superman
- 5 Strict Pull-Ups
Strength
***Swap for 5x20 Push-Ups***
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 3 Bear Complex
- Deadlift
- Hang P Clean
- Front Squat
- Push Press
- Back Squat
- 5 Box Jumps
- 7 Push-Ups
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Home Version
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 3 Burpees
- 3 Object Row
- 5 Step-Ups or Lunges
- 7 Push-Ups
- 200m Run or 45-60sec
Mobility
- Thread the Needle
- Low Dragon
- Couch Stretch

2020-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Gym Hours
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
5.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 RDL
- 5 Upright Row
- 5 Back Squats
- 5 Shoulder Press
- 5 Good Mornings
- 200m Run
- 10 Glute Bridges
Metcon
Metcon (Time)
- 2 Deadlifts
- 2 Burpees Over Bar
- 200m Run
- 4 Deadlifts
- 4 Burpees Over Bar
- 400m Run
- 6 Deadlifts
- 6 Burpees Over Bar
- 600m Run
- 8 Deadlifts
- 8 Burpees Over Bar
-800m Run
- 6 Deadlifts
- 6 Burpees Over Bar
- 600m Run
- 4 Deadlifts
- 4 Burpees Over Bar
- 400m Run
- 2 Deadlifts
- 2 Burpees Over Bar
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Home Version
Metcon (Time)
- 2 Single Leg Glute Bridges
- 2 Burpees
- 200m Run or 45-60sec
- 4 Single Leg Glute Bridges
- 4 Burpees
- 400m Run or 60-90sec
- 6 Single Leg Glute Bridges
- 6 Burpees
- 600m Run or 90-120sec
- 8 Single Leg Glute Bridges
- 8 Burpees
-800m Run or 3:30-4 min
- 6 Single Leg Glute Bridges
- 6 Burpees
- 600m Run or 90-120sec
- 4 Single Leg Glute Bridges
- 4 Burpees
- 400m Run or 60-90sec
- 2 Single Leg Glute Bridges
- 2 Burpees
- 200m Run or 45-60sec
Mobility
- Supine Twist
- Forward Fold
- Seal Pose

2020-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Gym Hours
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
5.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM IS OPEN from 3:45pm - 8pm***
DROM
Entry Guidelines
• Use Bay Door for gym entry
• Wellness Checks including temperatures will be implemented
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment
Warm-up
- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Burpees
--------------------------------
- Instep Series Stretch
Strength
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*12min each lift
Home Version
Metcon (Time)
Three Rounds
- 50 Air Squats
- 10 Object G2OH
- 200m Run
Mobility
- Lizard Pose
- Supine Twist
- Dragon Pose

2020-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Gym Hours
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
5.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM IS OPEN from 5am - 12pm***
Entry Guidelines
• Use Bay Door for gym entry
• Wellness Checks including temperatures will be implemented
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment
Warm-up
- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Burpees
--------------------------------
- Instep Series Stretch
Strength
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*12min for each lift
Home Version
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 Push-Ups
- 20 Air Squats
- 30 Lunges
Mobility
- Lizard Pose
- Supine Twist
- Dragon Pose

2020-05-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 25 Jumping Jacks
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 1 Deadlift
- 10 T2B/K2E
- 15 Lateral Barbell Burpees
Alpha: 315/205
Omega: 225/155
Fitness: 185/125
Home Version
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 Single Leg RDL
- 15 Sit-Ups/Leg Levers
- 15 Burpees
Mobility
- Dragon Pose
- Supine Twist
- Seal Pose

2020-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Jumping Jacks
- Step-Ups/Jumps
Strength
***Swap for Object Rows 5x20***
Bent Over Row (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 KB Clean
- 15 Box Jump Overs
- 15 S2OH
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 Object Ground 2 Shoulder
- 15 Box Jump Overs /Step Ups
- 15 Object Presses
Mobility
- Supine Twist
- Twisted Cross
- Thread the Needle

2020-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Sit-Ups
- Push-Ups
Strength
Three Rounds
- 10 Object Rows
- 10 Front Raises
- 10 Lateral Raises
- 15 OH Tricep Ext.
Metcon
Metcon (Time)
Two Rounds
- 2km Bike or 4-5min
- 1000m Row
- 50 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Home Version
Metcon (Time)
Two Rounds
- 2km Bike or 4-5min
- 800m Run or 3:30-4:30min
- 50 Object Thrusters
Mobility
- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle

2020-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Plank w/Shoulder Taps
- Air Squats
--------------------------------
- 800m Run or 4min
Strength
***Swap for 5x20 Object Presses***
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 DU/45 Singles
- 10 Power Cleans
- 30 DU/45 Singles
- 10 Lateral Barbell Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Home Version
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 DU/45 Singles or JJ
- 10 Ground 2 Shoulder
- 30 DU/45 Singles or JJ
- 10 Lateral Burpees Over Object
Mobility
- Low Dragon
- Puppy Dog Pose
- Thread the Needle

2020-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Flutter Kicks
- Lunges
--------------------------------
- 400m Run
Strength
***Swap for 5x30 Jumping Lunges***
Split Squat (5x5 each leg q 2min)
Metcon
Metcon (Time)
21-15-9
- Back Squats
- T2B/K2E
*Rest 5 Minutes
15-12-9
- Front Squats
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 55/45;Ring Rows
Home Version
Metcon (Time)
42-30-18
- Object Squats or Air Squats
- Sit-Ups/Leg Levers
*Rest 5 Minutes
30-24-18
- Object Squats or Lunges
- Push-Ups
Mobility
- Lizard Pose
- Twisted Cross
- Supine Twist

2020-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Up-Downs
- Lunges
Strength
***Swap for 2x75 Air Squats w No Rest or Pause***
Back Squat (5x4 q 2min)
75-80% 1RM
Metcon
Metcon (Time)
27-21-15-9
- WBS
- KBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Home Version
Metcon (Time)
27-21-15-9
- Object Thrusters
- Object Swings or Up-Downs
Mobility
- Dragon Pose
- Pigeon Pose
- Saddle Pose

2020-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Up-Downs
- 5 Push-Ups
- 5 Up-Downs
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
Metcon
Metcon (Time)
- 800m Run or 2-Mile Bike
- 30 Alt. KB Snatch
- 800m Run or 2-Mile Bike
- 30 KB Squats
- 800m Run or 2-Mile Bike
- 30 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (Time)
- 800m Run or 2-Mile Bike or 4-7 min
- 30 G2OH
- 800m Run or 2-Mile Bike or 4-7 min
- 30 Object Squats
- 800m Run or 2-Mile Bike or 4-7 min
- 30 G2Shoulder
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Puppy Dog Pose

2020-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 25' Bear Crawl
- 5 Star Jumps
- 25' Crab Walk
- 5 Broad Jumps
- 10 Swimmers
- 10 Donkey Kicks
Strength
***Swap for 4x15 Each Arm Object Rows***
Bent Over Row (5x8 q 2min)
*Heavier than last week
**Weight Constant
Metcon
Metcon (Time)
Five Rounds
- 20/15 Calorie Row
- 10 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (Time)
Five Rounds
- 200m Run or 45-60 sec
- 10 Object Thrusters
Mobility
- Seated Forward Fold
- Seated Straddle
- Frog Pose

2020-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1-Mile Easy Run
Core
Three Sets
- 20 Side Bends
- 60 sec Plank
- 40 Flutter Kicks
Metcon
Metcon (Time)
Three Rounds
- 20 KBS
- 400m Run/Row
- 20 KB Step-Ups (Single Bell)
- 400m Run/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (Time)
Three Rounds
- 20 Object Swings
- 400m Run or 90-120 sec
- 20 Object Step-Ups
- 400m Run or 90-120 sec
Mobility
- Couch Stretch
- Lizard Pose
- Pigeon Pose

2020-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Sit-Ups
- Lunges
Strength
***Swap for 5x15 Object Presses***
Shoulder Press (5x5 q 2min)
*Heavier than Last week
**Weight Constant
Metcon
Metcon (Time)
Three Rounds
- 12 Power Cleans
- 12 C2B Pull-Ups
- 12 S2OH
- 12 T2B/K2E
Alpha: 135/95
Omega: 115/75; Pull-Ups
Fitness: 75/55; Rows
Home Version
Metcon (Time)
Three Rounds
- 12 Object G2OH
- 12 Rows
- 12 Object Press
- 12 Leg Levers
Mobility
- Saddle w/Eagle Arms
- Supine Twist
- Seal Pose

2020-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run or 1/2 mile Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Dips
- 10 Jumping Jacks
- 5/5 Single Leg Deadlift
- 10 Air Squats
Strength
***Swap for 5x30 Jumping Lunges***
Split Squat (5x5 each leg q 2min)
*Weight Constant
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 100 Air Squats
- 50/35 Calorie Row
- 25 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 100 Air Squats
- 800m Run or 1-mile Bike
*approx 3-4min
- 25 Object G2Shoulder
Mobility
- Dragon Pose
- Saddle Pose
- Thread the Needle

2020-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Push-Ups
- 5 Good Mornings
- 10 Air Squats
Strength
***Swap for 150 Air Squats***
Goal - No Pause
Back Squat (5x5 q 2min)
*65-70% of 1RM
Metcon
Metcon (Time)
- 60 DU/90 Singles
- 30 Burpees
- 60 DU/90 Singles
- 30 Wallballs
- 60 DU/90 Singles
- 30 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
- 60 DU/90 Singles
- 30 Burpees
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95
Home Version
Metcon (Time)
- 60 DU/90 Singles or JJ
- 30 Burpees
- 60 DU/90 Singles or JJ
- 30 Object Thrusters
- 60 DU/90 Singles or JJ
- 15/15 Single Leg RDL
- 60 DU/90 Singles or JJ
- 30 Object Thrusters
- 60 DU/90 Singles or JJ
- 30 Burpees
Mobility
- Low Dragon
- Forward Fold
- Twisted Cross

2020-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 30 Air Squats
- 20 Lunges
- 10 Push-Ups
Strength
***Swap for 3x25 Each Arm Object Rows***
Bent Over Row (5x10 q 2min)
*Weight Constant
Metcon
Metcon (Time)
30-20-10
- Row Calories
- Alt. KB Box Step-Ups
Directly Into…
10-20-30
- Alt. KB Snatches
- WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
Home Version
Metcon (Time)
300-200-100m
- Run or 1:30-1:00-:45 min Run
30-20-10
- Wtd. Step-Ups or Lunges
Directly Into…
10-20-30:
- Alt. G2OH
- Object Thrusters
Mobility
- Pigeon Pose
- Standing Forward Fold
- Single Leg Saddle Pose

2020-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 5 Broad Jumps
- 5 Burpees
- 5 Air Squats
- 10 Lunges
- 200m Run
Strength
- Three Rounds
- ME Bicep Curls
- ME Shoulder Press
- ME Tricep Kickbacks
Metcon
Metcon (5 Rounds for weight)
5 Rounds
- 20 Sit-Ups
- 15 Slam Balls 30/20
- 5 Push Press
*Build each round
Home Version
Metcon (Time)
5 Rounds
- 20 Sit-Ups
- 15 Object G2Shoulder
- 10 Object Press
Mobility
- Saddle w/Archer Arms
- Extedned Arm Lizard
- Couch Stretch

2020-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 15 DU/30 Singles or JJ
- 10 Push-Ups
- 10 Air Squats
- 15 DU/30 Singles or JJ
Strength
***Swap for 5x10 Object Presses***
Shoulder Press (5x5 q 2min)
*Weight Constant
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/90 Singles
- 30/21 Calorie Bike
- 15 Front Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Home Version
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/90 Singles or JJ
- 3min Bike or Run
- 15 Object Front Squats
Mobility
- Saddle Pose w/Eagle Arms
- Lizard Pose
- Standing Straddle

2020-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1 Wall Walk
- 20' Crab Walk
- 5 Push-Ups
- 20' Bear Crawl
- 15 Air Squats
- 10 Lunges
Strength
***Swap for 6x20 Jumping Lunges***
Split Squat (6x4 each leg q 2min)
*Weight constant
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 27/21 Calorie Row
- 27 Burpees
- 27 C2B Pull-Ups
Omega: Pull-Ups
Fitness: Jumping Pull-Ups
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 21/15 Calorie Row
- 21 Burpees
- 21 Toes to Bar
Omega: K2E
Fitness: Leg Levers
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 15/9 Calorie Row
- 15 Burpees
- 15 Pull-Ups
Omega: Ring Rows
Fitness: Jumping Pull-Ups
Home Version
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 400m Run or 1:30-2:15min
- 27 Burpees
- 27 Push-Ups
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 300m Run or 1:15-1:45min
- 21 Burpees
- 21 Sit-Ups
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 200m Run or :45-:75 min
- 15 Burpees
- 15 Push-Ups
Mobility
- Low Dragon
- Twisted Cross
- Thread the Needle

2020-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run or :45-:75 sec
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
--------------------------------
- Instep Series Stretch
Strength
***Swap for 10x10 OHS with Anything***
Overhead Squat (5x3 q 2min)
*Weight constant
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 6 Power Snatches
- 9 OHS
- 12 BJ/Step-Ups 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Home Version
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 12 Object G2OH
- 15 OHS with Broom
- 12 BJ/Step-Ups or Lunges
Mobility
- Puppy Dog Pose
- Supine Twist
- Dragon Pose

2020-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Object Thrusters
- 5 Push-Ups
- 10 Sit-Ups
- 10/10 Mtn Climbers
- 30 sec Plank
Metcon
Metcon (Time)
- 800m Run
- 50 Pull-ups
- 40 Power Cleans
- 30 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (Time)
- 800m Run
- 50 Object Thrusters
- 40 Object Ground 2 Shoulder
- 30 Push-Ups
Mobility
- Lizard Pose
- Low Dragon
- Dragon Pose
- Saddle Pose

2020-04-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 5 Good Mornings
- 5 Air Squats
- 5 Push-Ups
- 5/5 Lunges
- 200m Run or 60 secs
Strength
***Swap for 5x25 RDL***
Deadlift (1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
- 5 Burpee Box Jump Overs 24/20
- 10 Slamballs
- 15 Air Squats
Alpha: 40/30
Omega: 30/20
Fitness: 20/10
Home Version
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
- 5 Burpees
- 5 Step Ups or Broad Jumps
- 10 Object G2OH
- 15 Air Squats
Mobility
- Frog Pose
- Seal Pose
- Instep Series Stretch

2020-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 30 sec Wall Sit
- 10 Air Squats
- 15 Sit-Ups
- 10 Push-Ups
- 10/10 Mtn Climbers
- 200m Run
Core
Three Rounds
- 30/30/30 sec R/C/L Plank
- 40 Flutter Kicks (each)
- 40 Scissor Kicks (each)
,
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 21/15 Calorie Bike
- 12 Russian KBS
- 2 Rope Climbs
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Home Version
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 1/2 mile Bike or 400m Run or 90-120 sec
- 12 Object Swings or Thrusters
- 10 Object Bent Over Row
Mobility
- Forward Fold
- Saddle w/Eagle Arms
- Supine Twist

2020-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Jumping Jacks
- 200m Run
- 20 Air Squats
- 10 Lunges
- 5 Push-Ups
- 5 Blackburns
Strength
***Swap for 5x20 Lunges***
Squat Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 700 Meter Row
- 7 Squat Cleans
- 25 DU/40 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 500 Meter Row
- 5 Squat Cleans
- 25 DU/40 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 300 Meter Row
- 3 Squat Cleans
- 25 DU/40 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 45/35
Home Version
Metcon (3 Rounds for reps)
5min AMRAP x 3 Rounds
Buy-In: 400 Meter Run
- 25 DU/40 Singles
- ME Object Squat Cleans or Thrusters
*Rest 3 min
Mobility
- Low Dragon
- Standing Straddle
- Pigeon Pose

2020-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 25' Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 25' Crab Walk
- 10 Swimmers
- 10 Lunges
- 10 Arm Circles
Strength
***Swap for 100 Push-Ups in few as sets possible***
Bench Press (1-1-1-1-1 q 2min)
Metcon
Metcon (Time)
21-15-9
- S2OH
- Burpee Over Bar
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Home Version
Metcon (Time)
21-15-9
- Donkey Kicks
- Object Presses
- Burpee Over Bar
Mobility
- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms

2020-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 5 Dips
- 5 Push-Ups
- 20 Air Squats
- 10 Glute Bridges
Strength
***Swap 2x75 Air Squats***
Light Weight 10-25lbs if possible
Overhead Squat (3-3-3 q 2min)
Back Squat (1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 50 WBS
- 40/30 Calorie Bike/Row
- 30 T2B/K2E
- 20 Alt KB Snatch
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Home Version
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 50 Object Thrusters
- 400m Run or 2-2:30min or 800m Bike
- 30 Leg Levers
- 20 One Arm Object G2OH
Mobility
- Dragon Pose
- Single Leg Saddle
- InStep Series Stretch

2020-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 3 Walk Walks
- 10 Air Squats
Metcon
Metcon (Time)
3-6-9-12-15-18-21-24
- S2OH
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Home Version
Metcon (Time)
3-6-9-12-15-18-21-24
- Object Press
- 100m Run
Mobility
- Twisted Cross
- Saddle w/Archer Arms
- Couch Stretch

2020-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 5 Good Mornings
- 10 Lunges
- 5 Dips
- 10 Air Squats
- 200m Run
Strength
***Swap for 4x25 Weighted Glute Bridges***
Deadlift (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 200m Run
- 20 Sit-Ups
- 10 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Home Version
Metcon (Time)
Five Rounds
- 200m Run
- 20 Sit-Ups
- 10 Object RDL
Mobility
- Low Dragon Pose
- Pigeon Pose
- Standing Straddle

2020-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Push-Ups
- 10 Sit-Ups
- 15 Air Squats
Strength
- Three Rounds
- ME Bicep Curls
- ME Push-Ups
- ME Plank Shoulder Taps
*ME=Max Effort
Metcon
& Home Version
Metcon (Time)
- 800m Run
- 25 Burpees
- 50 Sit-Ups
- 100 Air Squats
- 25 Burpees
- 800m Run
Mobility
- Seal Pose
- Frog Pose
- Saddle Pose

2020-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Broad Jumps
- 25' Crab Walk
- 5 Push-Ups
- 5 Supermans
- 10 Air Squats
- 10 Lunges
Strength
***Swap for 5x40 Weighted Lunges***
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 10 Power Clean
- 500m Row
- 10 S2OH
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (Time)
Three Rounds
- 400m Run
- 10 Ground to Shoulder
- 50 Object Upright Row
- 10 Object Press
Mobility
- Thread the Needle
- Lizard w/Ext. Arms
- Puppy Dog

2020-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 35 DU/50 Singles or Jumping Jacks
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups or Rows
- 200m Run
Strength
***Swap for 5x20 Weighted Object Squats***
Overhead Squat (3-3-3 q 2min)
*Increase weight
Back Squat (3-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 35 DU/50 Singles
- 25 Air Squats
- 15 KBS
*Every Minute: 3 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 35 DU/50 Singles
- 25 Air Squats
- 15 Object Presses
*Every Minute: 3 Burpees
Mobility
- Forward Fold
- Dragon Pose
- Single Leg Saddle

2020-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 25' Bear Crawl
- 200m Run
- 5 Scapula Push-Ups
- 10 Air Squats
- 5 Yoga Push-Ups
- 10 Lunges
- 30 sec Plank
Strength
***Swap for 3x25 Weighted Push-Ups***
Weight with some object
Bench Press (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 800m Run
- 21 Hang Power Snatches
- 21 Box Jumps/Steps 24/20
- 400 Meter Run
- 15 Hang Power Snatches
- 15 Box Jumps
- 200 Meter Run
- 9 Hang Power Snatches
- 9 Box Jumps
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Home Version
Metcon (Time)
- 800m Run or 4 min
- 21 G2OH*
- 20 Lunges
- 400 Meter Run or 1:30-2min
- 15 G2OH
- 16 Lunges
- 200 Meter Run or 1min
- 9 G2OH
- 8 Lunges
*Ground 2 Overhead
Mobility
- Supine Twist
- Twisted Cross
- Lizard Pose

2020-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 Object G2OH
- 10 Lunges
- 10 Push-Ups
- 10 Supermans
- 200m Run
Metcon
Metcon (3 Rounds for reps)
Three Rounds
- 60 sec WBS
- 60 sec Alt. KB Snatch
- 60 sec Box Jumps/Steps
- 60 sec Alt. KB Cleans
- 1 min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (3 Rounds for reps)
Three Rounds
- 60 sec Object Thrusters
- 60 sec Object G2OH
- 60 sec Lunges
- 60 sec Squats
- 1 min Rest
Mobility
- Saddle Pose w/Eagle Arms
- Dragon Pose
- Lizard Pose

2020-04-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Air Squats
- Plank w/Shoulder Taps
Strength
***Swap for 5x20 Single Leg Glute Bridges Each***
Deadlift (3-3-3-1-1 q 2min)
Metcon
or Home Version Workout
Metcon (Time)
Four Rounds
-400m Run
-30 Sit-Ups
-200m Object Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Thread the Needle
- Standing Straddle

2020-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 DU/50 Singles or JJ
- 200m Run
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
--------------------------------
- Lizard Pose
Core
Three Rounds
- 30 sec Plank
- R; C; L
- 20 Flutter Kicks
- 20 Scissor Kicks
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 15 OHS
- 30 DU/45 Singles
- 15 Deadlifts
- 30DU/45 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Home Version
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 16 One Arm OH Object Squat
- 30 DU/45 Singles or JJ
- 15 RDL or Object RDL
- 30DU/45 Singles or JJ
Mobility
- Low Dragon Pose
- Seated Straddle
- Seated Forward Fold

2020-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Grab an Object
- 5 RDL
- 5 Presses
- 5 Squats
- 5 Push-Ups
- 10 Lunges
Strength
***Swap for 5x30 Weighted Lunges***
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
or Home Version
***Be safe***
Metcon (Time)
Three Rounds
- 1-Mile Bike
- 800m Run
- 40 Sit-Ups
- 20 Burpees
Mobility
- Low Dragon
- Seal Pose
- Saddle Pose

2020-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 10 Air Squats
Strength
***Swap for 3x35 Object Squats***
Overhead Squat (3x3 q 2min)
Back Squat (3-3-2-1 q 2min)
,
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 15 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Home Version
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 Up/Downs
- 3 Object Squats
- 3 Object Presses
- 15 Leg Levers
Mobility
- Lizard Pose
- Frog Pose
- Supine Twist

2020-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 25' Bear Crawl
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
--------------------------------
- Twisted Cross
- Smash Triceps
Strength
*Swap for 1-2-3-4-5-6-7-8-9-10
- Push-Ups
**Weight Them if Possible
Bench Press (5-3-3-2-1 q 2min)
Metcon
Metcon (Time)
Five Rounds
- ME BW Bench Press
- ME Strict Pull-Ups
- 400m Run
Alpha: BW
Omega: .75 BW; Ring Rows
Fitness: .5 BW; Jumping Pull-Ups
Home Version
Metcon (Time)
Five Rounds
- ME Push-Ups
- ME Pull-Ups*
- 400m Run
*Options
- Door Pull-Ups
- Towel Around Knob Row
- Object Rows
Mobility
- Twisted Cross
- Low Dragon
- Puppy Dog Pose

2020-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
- 21/15 Calorie Row
- 21 KBS
- 21 KB Thrusters
- 15/12 Calorie Row
- 15 KBS
- 15 KB Thrusters
- 9/7 Calorie Row
- 9 KBS
- 9 KB Thrusters
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (Time)
- 400m Run
- 21 Burpees
- 21 Object G2OH
- 200m Run
- 15 Burpees
- 15 Object G2OH
- 100m Run
- 9 Burpees
- 9 Object G2OH
Mobility
- Twisted Cross
- Supine Twist
- Lizard Pose

2020-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run or 200m Row
- 10 Good Mornings
- 10 Lunges
- 10 Glute Bridges
Strength
***Swap for 5x20 Good Mornings***
Weight or Band if Possible
Deadlift (5-5-3-3-3 q 2min)
*3s are same
Metcon
Metcon (Time)
Six Rounds
- 12 Alt. KB Snatch
- 12 Burpees over KB
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (Time)
Six Rounds
- 12 Air Squats
- 12/12 Mtn Climbers
- 200m Run
Mobility
- Forward Fold
- Couch Stretch
- Foam Roll Hams/Glutes/Calves

2020-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Broad Jumps
- 15/12 Calorie Row or 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
Strength
Three Rounds
- 20 Bicep Curls or 15 Push-Ups
- 30 Tricep Ext. or 20 Dips
- 40 Single Arm Row or 50' Bear Crawl
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 9 Hang Power Clean
- 12 Push-Ups
- 15 Deadlifts
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Home Version
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 9 Broad Jumps
- 12 Push-Ups
- 8/8 Single Leg Glute Bridge
Mobility
- Supine Twist
- Puppy Dog
- Seal Pose

2020-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Bike or 100m Run
- 30 sec Plank
- 20 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- Blackburns
Strength
***Swap 4x20 Glute Bridges***
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 30 Slamballs 30/20
- 20 KB Step-Ups (1bell)
- 1000m Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Home Version
Metcon (Time)
Three Rounds
- 15 Donkey Kicks*
- 20 WTD Lunges
- 1-mile Bike or 800m Run
Mobility
- Legs Up Wall
- Saddle Pose
- Seated Straddle

2020-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- 25' Crab Walk
- 10 Air Squats
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Dips
Strength
***Swap for 5x25 Push-Ups***
Every 5 Push-Ups do Shoulder Tap
Bench Press (5-5-3-3-3)
*3s are same
Metcon
Metcon (Time)
10-20-30-40-50
- DU
-If Singles, (20-40-60-80-100)
- AbMat Sit-Ups
- 200m Run
Home Version
Metcon (Time)
10-20-30-40-50
- DU or Jumping Jacks
-If Singles, (20-40-60-80-100)
- AbMat Sit-Ups
- 200m Run
Mobility
- Low Dragon
- Seal Pose
- Saddle w/Eagle Arms

2020-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 10 Calorie Bike
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
- Child's Pose
Strength
***Swap for 3x60 Air Squats***
Overhead Squat (3x3)
*Heavier than last week
Back Squat (4-3-2-1)
*Increase Weight
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 S2OH
- 10 KBS
- 10 Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 Object Presses
- 10 Object Ground 2 OH
- 10 Step-Ups or Lunges
Mobility
- Lizard Pose
- Thread the Needle
- Dragon Pose

2020-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Plank Shoulder Taps
- 10/10 Flutter Kicks
- 10/10 Scissor Kicks
- 10 Sit-Ups
- 10 Air Squats
- 10 Furniture Dips
Metcon
Metcon (Time)
Teams of 3
25min AMRAP
- 200m KB Run
- 7 Burpees
- 7 Deadlifts
Alpha: 53/35; 205/145
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
*2nd and 3rd Partner Start when first finishes run
Home Version
Metcon (AMRAP - Rounds and Reps)
25min AMRAP
- 200m Run (60 secs) with something heavy
- 7 Burpees
- 7/7 Single Leg Glute Bridges
*What did you run with?
Mobility
- Low Dragon
- Supine Twist
- Saddle w/Archer Arms

2020-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 30 sec Wall Sit
- 10 Jumping Lunges
- 20 Jumping Jacks
- 15 Sit-Ups
- 10 Air Squats
- 25' Bear Crawl
- 20 Mtn Climbers
Strength
Deadlift (5x5 q 2min)
**Swap for 5 x 20/20 Single Leg Glute Bridge or Single Leg RDL
Metcon
Metcon (Time)
Three Rounds
- 10 Push-Ups
- 20/18 Calorie Row
- 30 WBS
- 200m Run
- 10 C2B Pull-Ups
Alpha: 20/14
Omega: 16/12; Pull-Ups
Fitness: 14/10; Ring Rows
Home Version
Metcon (Time)
Three Rounds
- 10 Push-Ups
- 20 Reverse Push-Ups*
- 30 Object Squats
- 400m Run or 120 secs
Mobility
- Foam Roll Triceps/Lats/Glutes
- Lizard Pose
- Down Dog
- Seal Pose

2020-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Tuck Jumps
- 5 Push-Ups
- 10 Lunges
- 200m Run or 60 secs
Core
Three Rounds
- 30 Russian Twist
- 15 Hip Extensions
- 15 GHD Sit-Ups
Home Version
- 30 Russian Twist
- 15 Supermans
- 15 WTD Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 10 Push Press
- 10 Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Home Version
Metcon (Time)
Five Rounds
- 30 Object Press*
- 30 Ground to Overhead*
*Find Something for each hand (Cans, Jugs, Etc.)
**Describe Object in Notes
Mobility
- Seated Straddle
- Frog Pose
- Lizard w/Ext. Arms

2020-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE: Wednesday, March 25 at 4:30***

Wiener Wrap Wednesday at Alpha Omega Sports Performance

Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer
3.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Blackburns (from ground)
- A, T, I, Y, Fly
- 10 Swimmers
- 5 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- Crab Walk
- 35 DU/50 Singles or Jumping Jacks
-------------------------------
- Instep Series Stretch
Strength
***Swap for 4x40 Lunges or Step-Ups
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (4 Rounds for calories)
16min EMOM
- Min 1: 50 DU/75 Singles
- Min 2: 25 Sit-Ups
- Min 3: Max Calorie Bike/Row
- Min 4: Rest
Home Version
Metcon (4 Rounds for reps)
16min EMOM
- Min 1: 50 DU/75 Singles or Jumping Jacks
- Min 2: 25 Sit-Ups
- Min 3: Max Effort Mtn Climbers
- Min 4: Rest
*Record Mtn Climber Reps
Mobility
- Foam Roll Glutes/Hams/Calves
- Couch Stretch
- Single Leg Forward Fold

2020-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE: Wednesday, March 25 at 4:30***

Wiener Wrap Wednesday at Alpha Omega Sports Performance

Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer
3.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run or about 90sec
- 25' Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Lunges
- 10 Air Squats
-------------------------------
- Foam Roll Your Triceps
Strength
Bench Press (5x5 q 2min)
**Swap for 5x25 Push-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 12 Power Snatch
- 12 Push-Ups
- 12 C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows
Home Version
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 12 Burpees
- 12 Push-Ups
- 25' Bear Crawl or try strict pull-ups on a door
Mobility
- Twisted Cross
- Saddle Pose
- Foam Roll Lats/Hams/Quads

2020-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE: Wednesday, March 25 at 4:30***

Wiener Wrap Wednesday at Alpha Omega Sports Performance

Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer
3.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 10 Jumping Jacks
-------------------------------
- Low Dragon Pose
Strength
**Swap for 5 x 50 Air Squats or find something to add weight
Overhead Squat (3x3 q 90 sec)
Back Squat (4x4 q 90 sec)
Metcon
Metcon (AMRAP - Reps)
5 min AMRAP
- 1000m Row
-ME WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Rest 3 min
Metcon (Calories)
5 min AMRAP
- 50 WBS
-ME Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Home Version
Metcon (3 Rounds for reps)
5 min AMRAP x 3
- 800m Run or Apprx 2:30-4 min
- Max Effort Air Squats
*3 min rest period
*Record Distance (time) in the notes
Mobility
- Thread the Needle
- Saddle w/Eagle Arms
- Dragon Pose

2020-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
**Partner-Up**
- 400m Run Together
- Sled Push Partner
- 20 KBS (each)
- 10 KB DL (each)
- 200m KB Run Together
Metcon
Metcon (Time)
21-18-15-12-9-6-3
- Sit-Ups
- Deadlifts
- 200m Run
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
Home Version
Metcon (Time)
21-18-15-12-9-6-3
- Sit-Ups
- Single Leg BW Deadlift* or Glute Bridges
- 200m Run or About 60 seconds
*Each Leg
Mobility
- Foam Roll Calves/Hams/Glutes/Lats
- Down Dog
- Seal Pose

2020-03-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- Sled Push
- 8 Step-Ups
- 10 KB DL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 3/3 TGU
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 30 Single KB Box Step-Up 24/20
- 20 Alt. KB Clean
- 30 Box Jumps 24/20
- 20 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Dragon Pose
- Hamstring Smash w/Lacrosse Ball

2020-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata
- Shoulder Tap Planks
- Air Squats
Strength
Two Rounds
- 30 Banded Bicep Curls
- 30 Banded Tricep Ext
- 20 Banded Face Pulls
Metcon
Metcon (AMRAP - Reps)
18min EMOM
- 40 sec WBS/:20 Rest
- 40 sec KBS/:20 Rest
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Dragon Pose
- Saddle Pose w/Archer Arms
- Legs Up Wall

2020-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 Push-Ups
- 10 Calorie Bike
- 200m Run
-------------------------------
- Smash Triceps
- Foam Roll Lats
- 10 Glute Bridges
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (4 Rounds for calories)
Four x 4 min AMRAP
- 200m Run
- 20/15 Calorie Bike
- Max Calorie Row
*Rest 90 sec
Mobility
- Supine Twist
- Twisted Cross
- Foam Roll Quads/Calves/Hams

2020-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Row
- 5 Push-Ups
- Bear Crawl/Crab Walk
- 10 Air Squats
- 35 DU/50 Singles
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 15 S2OH
- 30 Air Squats
- 60 DU/90 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Lizard Pose
- Low Dragon
- Frog Pose

2020-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 OH BB Lunges
- 10 Sit-Ups
-------------------------------
- Low Dragon
- OH Distraction
Strength
Overhead Squat (3x3 q 2min)
,
Back Squat (4x4 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 30 Sit-Ups
- 20 Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams
- Saddle Pose w/Eagle Arms
- Seated Forward Fold

2020-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Press
- 10 KBS
- 3/3 TGU
Metcon
Metcon (Time)
Five Rounds
- 400m Run
- 21 KBS
- 15 Push-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Low Dragon
- Frog Pose
- Twisted Cross
- Saddle Pose w/Eagle Arms

2020-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Broad Jumps
- Wall Walk
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Shoulder Press
Strength
Squat Snatch (3x3 q 2 min)
Squat Clean (3x3 q 2 min)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Omega: 185/125; Push-Ups
Fitness: 135/95; Modified Push-Ups
Mobility
- Down Dog
- Seal Pose
- Seated Forward Fold

2020-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata
- Calorie Row/Bike
- Sit-Ups
Core
Three Rounds
- 12 GHD Sit-Ups
- 30 Flutter Kicks
- 20 DB Side Bends
Metcon
Metcon (Weight)
In 12 minutes
- 100/75 Calorie Row/Bike
- Build to heavy triple Front Squat from floor
Mobility
- Supine Twist
- Foam Roll Quads/Lats/Glutes
- Seated Straddle

2020-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 5 Scapular Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Bike
- 8 Lunges w/Pass-Through
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Calories)
16min AMRAP
- Max Calorie Bike
- Every 2 min 7 Shoulder Press
*Record Calories
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Saddle Pose w/Archer Arms
- Lizard Pose

2020-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 8 Step-Ups
- 10 Sit-Ups
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Glute Bridges
-------------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
- 1000m Row
- 50/40 Calorie Bike
- 50 Box Jump Overs 24/20
- 50/40 Calorie Bike
- 1000m Row
Mobility
- Pigeon on a Box
- Box Shoulder Stretch
- Dragon Pose

2020-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 5 RDL
- 5 Hang Power Snatch
- 5 OHS
- 5 Shoulder Press
- 5 Back Squat
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
Strength
Overhead Squat (3x3 q 2min)
Back Squat (4 x 4 q 2min)
,
Metcon
Metcon (Time)
12 min AMRAP
- 15 Burpees
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Quads/Hams/Glutes
- Supine Twist
- Thread the Needle

2020-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)

2020-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 10 KBS
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
- 5/5 Alt. KB Clean
- 7 T2B/K2E
- 35 DU/50 Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seal Pose
- Seated Forward Fold
- Foam Roll Quads/Hams/Glutes

2020-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
500m Row (Time)
Max Effort 500m Row
Strength
Three Sets
- 20 BB Bicep Curls
- 35 Tricep Ext.
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the World
Metcon
Metcon (No Measure)
Four Rounds x 4min
- 30 Air Squats
- 20 Power Snatch
- 10 Burpee Over Bar
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams/Lats
- Saddle w/Eagle Arms
- Dragon Pose

2020-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
3.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 5 RDL
- 5 Upright Row
- 5 Hang Power Snatch
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
-------------------------------
- 10 Pass-Through
- 5 Broad Jumps
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 10/7 Calorie Bike
- 10 Power Clean
- 200m Run
Alpha: 155/105
Omega: 95/65
Fitness: 75/55
Mobility
- Pigeon Pose
- Low Dragon
- Lizard Pose

2020-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
3.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- Banded Blackburns
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Smash
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 10 Thrusters
- 20 Deadlifts
- 50 DU/85 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Supine Twist
- Twisted Cross
- Thread Needle

2020-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
3.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Glute Bridges
Strength
Back Squat (5-5-5-5-5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 7 T2B/K2E
- 7 Back Squats
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle

2020-02-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
2.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 29 Sit-Ups
- 29 Air Squats
- 29 Lunges
- 29 Push-Ups
- 29 Calories Bike or Row
Metcon
Metcon (Time)
50-40-30-20-10
- Calorie Row
10-20-30-40-50
- Calorie Bike
*200m Run after each full round
Mobility
- Legs Up Wall
- Couch Stretch
- Foam Roll As Needed

2020-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
2.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
Two Sets
- 5 RDL
- 5 Upright Row
- 5 Hang Power Snatch
- 5 OHS
- 10 Sit-Ups
Strength
Shoulder Press (1-1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 8 Power Snatch
- 10 Burpee Over Bar
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Pigeon Pose
- Seated Forward Fold
- Standing Straddle

2020-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
2.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
Core
- 20 Shoulder Taps Plank
- 30 WTD Sit-Ups
- 40 Scissor Kicks
Metcon
Metcon (No Measure)
20min EMOM
- 15/12 Calorie Row/Bike or 200m Run
- 12 Burpees
- 30 Sit-Ups
- 40 Air Squats
Mobility
- Legs Up Wall
- Lizard Pose
- Frog Pose

2020-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
2.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- Banded Blackburns
- 15/12 Calorie Row/Bike
-------------------------------
- OH Distraction
Strength
Dips (3 x ME Q 2min)
Pull-ups (3 x ME q 2min)
*Strict
Metcon
Metcon (Time)
Three Rounds
- 50 Air Squats
- 400m Run
- 30/24 Calorie Row/Bike
- 200m KB Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Calves/Quads/Hams
- Low Dragon
- Seated Straddle

2020-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 30 DU/50 Singles
- Sled Push/Drag
- 5 Scapula Push-Ups
- 5 Push-Ups
- 8 KB RDL
- 5/5 KB Press
- 10 Goblet Squats
- 15 KBS
-------------------------------
- Smash Forearms/Triceps
- Wrist Stretch
Strength
Power Clean (1-1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 6 HSPU/3 Wall Walks
- 9 Deadlifts
- 30 DU/50 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Forward Fold
- Foam Roll Glutes/Hams
- Seal Pose

2020-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 5 Bench Dips
- 30 second Bar Hang
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
Strength
Front Squat (1-1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 9 Burpee BJ Over 24/20
- 15 Front Squats
- 15/12 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Quads/Lats
- Saddle Pose w/Eagle Arms
- Dragon Pose

2020-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 6 BB Lunges
Metcon
Metcon (Time)
Partner-Up
- 800m Run
- 50 Power Clean
- 600m Run
- 30 Power Snatch
- 400m Run
- 20 Thrusters
- 200m Run
- 10 Back Squats
Alpha: 135/95; 115/75; 95/65; 75/55
Omega: 115/75; 95/65; 75/55; 65/55
Fitness: 75/55; 65/55; 55/45; 45/35
*Run Together
**"You Go; I Go
Mobility
- Foam Roll
- Saddle w/Eagle Arms
- Fragon

2020-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 MB Push-Ups
- 5 MB Presses
- 5 MB Squats
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- Banded Blackburns
Strength
Shoulder Press (12 min to heaviest)
Metcon
Metcon (Time)
Two Rounds
- 50 WBS
- 40 KBS
- 30 Calorie Row
- 20 MB Over Shoulder
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Foam Roll Quads/Hams/Lats
- Seated Straddle
- Frog Pose

2020-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 5 Bench Dips
- 35 DU/50 Singles
Core
Three Rounds
- 30 Russian Twist
- 60 sec Plank
- 50 Flutter Kicks
Metcon
Metcon (Time)
50-35-20
- DU/(100-70-40)
- Sit-Ups
50-35-20
- DU/Singles (100-70-40)
- Air Squats
Mobility
- Foam Roll Calves/Hams/Glutes
- Pigeon Pose
- Legs Up Wall

2020-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Yoga Push-Ups
- 7 MB Squats
- 7 MB Presses
- 7 MB Cleans
-------------------------------
- Tricep Stretch
- Low Dragon Pose
Strength
Power Clean (12 min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 200m Run
- 12/9 Calorie Bike/Row
- 9 Push Presses
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Thread the Needle
- Saddle Pose w/Archer Arms

2020-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 8 Step-Ups
- 6 Push-Ups
- 10 Air Squats
- 8 Lunges w/Pass-Through
- Banded Blackburns
- 500m Bike
-------------------------------
- OH Distraction
Strength
Pull-ups (3 x ME q 2min)
*Strict
*Record Greatest
Dips (3x ME q 2min)
*Record Greatest
Metcon
Metcon (Time)
Three Rounds
- 15 BJ Over 24/20
- 21 Power Snatch
- 27 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Cat/Cow Pose
- Lizard Pose
- Twisted Cross

2020-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5/5 KB Clean
-------------------------------
- OH Distraction
- Tricep Stretch
- Smash Forearms/Triceps
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
21-15-9
- Squat Clean
- Front Squat
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Row
Mobility
- Dragon Pose
- Twisted Cross
- Couch Stretch

2020-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- Sled Push
- 10 Lunges w/Pass-Through
- 200m Run
- 10 Push-Ups
- Banded Blackburns
Metcon
Metcon (Time)
Three Rounds
- 10 Push Press
- 10 Pull-Ups/15 RR
- 10 HSPU*
- 10 Power Clean
** 50/40 Calorie Bike/Row
Three Rounds
- 10 Push Press
- 10 Pull-Ups/15 RR
- 10 HSPU*
- 10 Power Clean
Alpha: 135/95
Omega: 115/75; 3 Wall Walks
Fitness: 75/55; 3 Wall Walks
Mobility
- Saddle w/Archer Arms
- Twisted Cross
- Thread the Needle

2020-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Valentines Day***
Join Joe for a Special Treat Today
DROM
Warm-up
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB Cleans
- 20 Sit-Ups
- 200m Run
Core
Two Rounds
- 10 Barbell Rollouts
- 15 GHD Sit-Ups
- 20 DB Side Bends
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 12 Hang P Clean
- 21 Lateral Burpees Over Bar
- 12 Push Jerks
-21 T2B/K2E
Alpha: 135/95
Omega: 75/55
Fitness: 55/45
Mobility
- Seated Straddle
- Thread the Needle
- Standing Forward Fold
*Know You Are Special and Loved

2020-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Bike/Row
- 8 Push-Ups
- 6 Step-Ups
- 4 Strict Pull-Ups
- 200m Run
- 35 DU/50 Singles
-------------------------------
- PVC Front Rack Stretch
- Banded Ankle Mobilization
Strength
Front Squat (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (5 Rounds for weight)
Five Rounds x 4min
- 25/20 Calorie Bike/Row
- 50 DU/75 Singles
- 5 Deadlifts
*Build deadlift weight
Mobility
- Seal Pose
- Cat/Cow Pose
- Legs Up Wall

2020-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5/5 KB Presses
- 8 Goblet Squats
- 10 KBS
-------------------------------
- Tricep Stretch
Strength
Power Clean (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 21/15 Calorie Row
-15 C2B Pull-Ups
Three Rounds
- 21 KBS
- 15 Thrusters
Alpha: 53/35; 95/65
Omega: Pull-Ups; 44/26; 75/55
Fitness: Ring Rows; 35/20; 55/45
Mobility
- Lizard w/Ext. Arms
- Dragon Pose
- Saddle Pose w/Eagle Arms

2020-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 16 Lunges
- 12 Push-Ups
- 8 Air Squats
- 6 Strict Pull-Ups
- 4 Yoga Push-Ups
-------------------------------
- OH Distraction
- Foam Roll Calves
Strength
Shoulder Press (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 21 Burpees
Mobility
- Low Dragon
- Foam Roll Calves
- Twisted Cross

2020-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- Bear Crawl/Crab Walk
- 5 RDL
- 5 Hang Clean Pull
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- Banded Blackburns
Strength
Pull-ups (3x ME q 2min)
*Strict
Dips (3x ME q 2min)
*Record Greatest Set
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 12 Deadlifts
- 9 Hang Power Snatch
- 6 HSPU
Alpha: 135/95
Omega: 115/75; Push Press
Fitness: 75/55; Push-Ups
Mobility
- Supine Twist
- Seated Forward Fold
- Foam Roll Glutes/Hams/Lats

2020-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Join Dr. Lynne Virant, PT, DPT of The Movement Clinic here at Alpha Omega Sports Performance...
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
2.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 750m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Bench Dips
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 200m Run
Metcon
Metcon (Time)
Teams of 3
- 60 Clean & Jerks
- 400m Team Run
- 9 Rope Climbs
- 400m Team Run
- 99 Lateral Burpees Over Bar
- 400m Team Run
- 9 Rope Climbs
- 400m Team Run
- 60 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Substitute Strict Pull-Ups/Rope Climbs
Mobility
- Twisted Cross
- Instep Series Stretch
- Foam Roll as Needed

2020-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Join Dr. Lynne Virant, PT, DPT of The Movement Clinic here at Alpha Omega Sports Performance...
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
2.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row/Bike
- 10 Lunges
- 10 MB Presses
- 8 MB Front Squats
- 6 MB Cleans
- PVC Front Rack Stretch
-------------------------------
- Tricep Stretch
- Smash Forearms/Triceps
Strength
Front Squat (5-5-3-3-3 q 2min)
*3s are same
Metcon
Metcon (No Measure)
Three Sets x 5min
- 20 Alt. KB Cleans
- 40 Air Squats
- 20/15 Calorie Row/Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Foam Roll Lats/Hams
- Seal Pose
- Cross Shin Pose

2020-02-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Join Dr. Lynne Virant, PT, DPT of The Movement Clinic here at Alpha Omega Sports Performance...
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
2.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5/5 KB Presses
- 5/5 KB Row
- 15 KBS
- 10 Swimmers
- Banded Blackburns
-------------------------------
- 15 Face Pulls
Strength
Dips (3 x ME q 2min)
*Record greatest set
Pull-ups (3 x ME q 2min)
*Record greatest set
Metcon
Metcon (Time)
Four Rounds
- 10 Pull-Ups
- 200m Run
- 30 AbMat Sit-Ups
- 200m KB Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Single Leg Saddle
- Single Leg Forward Fold
- Dragon Pose

2020-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Join Dr. Lynne Virant, PT, DPT of The Movement Clinic here at Alpha Omega Sports Performance...
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
2.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
500m Row (Time)
Max Effort 500m Row
Core
Two Sets
- 12 GHD Sit-Ups
- 20 Russian Twist
- 30 Weighted Sit-Ups
Metcon
Metcon (AMRAP - Reps)
Teams of 3
7min AMRAP
- 50 Bench Press
- 50 Bench Press
- ME Bench Press
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
*Rest 3 min
Metcon (AMRAP - Reps)
Teams of 3
7min AMRAP
- 50 Front Squat
- 50 Front Squat
- ME Front Squat
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
*Rest 3 min
Metcon (AMRAP - Reps)
Teams of 3
7min AMRAP
- 50 Deadlift
- 50 Deadlift
- ME Deadlift
Alpha: 135/95; 185/125; 225/155
Omega: 95/65; 115/75; 135/95
Fitness: 65/50; 75/55; 95/65
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Supine Twist
- Thread the Needle

2020-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Join Dr. Lynne Virant, PT, DPT of The Movement Clinic here at Alpha Omega Sports Performance...
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
2.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike/Row
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 35 DU/50 Singles
-------------------------------
- Tricep Stretch
- OH Distraction
Strength
Power Clean (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 75/50 Calorie Bike/Row
- 125 DU/200 Singles
- 1000m Row/Bike
- 125 DU/200 Singles
- 75/50 Calorie Bike/Row
Mobility
- Low Dragon
- Seated Forward Fold
- Twisted Cross

2020-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 8 Step-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Goblet Squats
- 10 KB Thrusters
-------------------------------
- Foam Roll Lats/Back
- Smash Triceps
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*3s are same
Metcon
Metcon (Time)
Three Rounds
- 400m Run
-12 Burpee Box Jump Overs 24/20
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Box Shoulder Stretch
- Lizard Pose
- Pigeon on a Box

2020-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 5 MB Presses
- 5 MB Cleans
- 5 MB Thrusters
- 10 Calorie Bike/Row
Metcon
Metcon (5 Rounds for reps)
Five Rounds
- 60 sec WBS
- 60 sec Hang Power Snatch
- 60 sec Calorie Bike
*Rest 1 min
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
Mobility
- Thread the Needle
- Foam Roll Lats/Quads/Hams
- Lizard Pose

2020-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Crab Walk/Bear Crawl
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 BB Lunges
- 5 Yoga Push-Ups
- Banded Blackburns
-------------------------------
- Foam Roll Lats
- OH Distraction
Strength
Dips (3xME q 2min)
*Record Greatest Set
Pull-ups ( 3x ME q 2min)
*Strict
*Record Greatest Set
Metcon
Metcon (Time)
15-12-9-6-3
- T2B/K2E
- Deadlifts
- Burpee Over Bar
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
Mobility
- Supine Twist
- Seated Forward Fold
- Seal Pose

2020-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Calorie Bike/Row
- Bear Crawl
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups/Negatives
- 20 KBS
Core
Two Rounds
- 10 BB Rollouts
- 10 GHD Sit-Ups
- 10 DB Side Bends
Metcon
Metcon (Time)
Five Rounds
- 200m Run
- 20 Barbell Lunges
-20/15 Calorie Bike/Row
Alpha: 95/65
Omega: 65/45
Fitness: 45/35
Mobility
- Dragon Pose
- Pigeon Pose
- Foam Roll Glutes/Hams/Lats

2020-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 RDL
- 5 Hang Power Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Lunges w/Pass-Through
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
Strength
Power Clean (5x3 q 2min)
*heavier than last week
Metcon
Metcon (Time)
* 1000m Row Buy-In
Four Rounds
- 9 Strict Pull-Ups
- 11 Bear Complexes
* 1000m Row Buy-Out
**Bear Complex
- Deadlift
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
Alpha: 115/75
Omega: 95/65; Banded Strict PU
Fitness: 75/55; Ring Rows
Mobility
- Seated Forward Fold
- Twisted Cross
- Saddle Pose w/Eagle Arms

2020-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Banded Blackburns
- Warrior Lunges
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Bar Hang
-------------------------------
- OH Distraction
- 25 Banded Face Pulls
Strength
Shoulder Press (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Four Rounds
- 15 KBS
- 400m Run
- 40 DU/60 Singles
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Low Dragon
- Lizard w/Ext. Arms
- Foam Roll Calves/Glutes

2020-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Bike/Row
Tabata
- Lunges
- Sit-Ups
Strength
Front Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Two Rounds
- 25 Back Squats
-50/35 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*No Rack
Mobility
- Standing Straddle
- Supine Twist
- Foam Roll Hams/Glutes

2020-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Air Squats
- 8 Lunges
- 6 Step-Ups
- 8 Lunges
- 10 Sit-Ups
-------------------------------
- 5 Kip Swings
- OH Distraction
Metcon
Metcon (Time)
Buy-In: 800m Run
21-15-9
- Back Squats
- Box Jumps 24/20
- T2B/K2E
Buy-Out: 800m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Single Leg Saddle
- Single Leg Forward Fold
- Down Dog

2020-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KB RDL
- 10 Goblet Squat
- 5/5 KB Presses
- 10 KBS
- 10 Push-Ups
- 500m Bike
-------------------------------
- Supine Twist
Strength
Dips (3 x ME q 2min)
Pull-ups (3 x ME q 2min)
*Strict
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 200m Run
- 15 Deadlifts
- 3 Rope Climbs
Alpha: 135/95
Omega: 115/75; 9 Strict Pull-Ups
Fitness: 95/65; 12 Ring Rows
Mobility
- Forward Fold
- Sphinx Pose
- Cross Shin Pose

2020-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Supermans
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
Core
Two Rounds
- 15 K2E
- 60 sec Plank
Metcon
Metcon (Time)
* Two Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
* 2km Row
*Two Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Seal Pose
- Standing Straddle

2020-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 10 KB DL
- 5/5 KB Presses
- 10 KBS
- 6 KB Step-Ups
- 5 Strict Pull-Ups
-------------------------------
- 15 Face Pulls
- 20 Banded Tricep Ext.
Strength
Shoulder Press (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 20 KB Snatch
- 20/15 Calorie Bike/Row
- 20 KB Step-Ups
- 20 Pull-Ups
Alpha: 53/35
Omega: 44/26; Ring Rows
Fitness: 35/18-20; Jumping Pull-Ups
Mobility
- Saddle Pose w/Eagle Arms
- Shoulder Box Stretch
- Lizard w/Ext. Arms

2020-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 10 Lunges
- Sled Push
- 5 Yoga Push-Ups
- 5 Push-Ups
- Banded Blackburns
- PVC Front Rack Stretch
- Smash Forearms/Wrist Stretch
Strength
Front Squat (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (Time)
- 800m Run
- 50 Thrusters 45/35
- 800m Run
- 50 Burpees
- 800m Run
- 50 Thrusters
Mobility
- Lizard Pose
- Foam Roll Quads/Calves
- Twisted Cross

2020-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***Celebrate Martin Luther King Jr.'s Contributions***
DROM
Warm-up
- 15/12 Calorie Bike/Row
- Crab Walk
- 200m Run
- 5 Scapula Push-Ups
- 10 Air Squats
- 5 RDL
- 5 Upright Row
- 5 Front Squats
-------------------------------
- Low Dragon w/Ankle Mobilization
- Tricep Stretch
- OH Distraction
Strength
Power Clean (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (Time)
Four Rounds
- 21/15 Calorie Bike/Row
- 15 WBS
- 9 HSPU
Alpha: 20/14; HSPU
Omega: 16/12; 9 Push Press 75/55
Fitness: 14/10; 9 Push-Ups
Mobility
- Foam Roll Hams/Glutes/Lats
- Dragon Pose
- Seated Straddle

2020-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- Sled Push
- Bear Crawl
- 6 Box Steps
- 12 Air Squats
- 10 Calorie Row
Metcon
Metcon (Time)
Teams of 3
- 99/75 Calorie Row
- 99 Box Jumps/Step-Ups 24/20
- 99 Back Squats
- 3 Sled Push/Seated Drag
- 99 Back Squats
- 99 Box Jumps
- 99/75 Calorie Row
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
Mobility
- Forward Fold
- Cross Shin Pose
- Pigeon on a Box

2020-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 10 Ring Rows
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Bench Dips
- 200m Sprint
- 10 Supermans
Strength
Pull-ups (3x ME q 2min)
*Strict
Dips (3x ME q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 7 Power Clean
- 7 Hang Squat Clean
- 7 Squat Clean
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Seated Forward Fold
- Seal Pose
- Foam Roll

2020-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 RDL
- 5 Hang P Clean
- 5 Back Squats
- 5 BB Thrusters
- 35 DU/70 Singles
Core
Two Rounds
- 10 BB Rollouts
- 20 Russian Twist
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 Push Press
- 25 DU/40 Singles
- 10 Pull-Ups
- 25 DU/40 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard w/Ext. Arms
- Foam Roll Calves/Lats
- Frog Pose

2020-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calories Row/Bike
- Crab Walk/Bear Crawl
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 10 Lunges w/Pass-Through
-------------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Front Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
30-20-10
- Power Snatch
- WBS
10-20-30
- Burpees
-Calorie Row/Bike
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
Mobility
- Lizard Pose
- Supine Twist
- Thread the Needle

2020-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 12/9 Calorie Bike/Row
- 10 Air Squats
- 10 Push-Ups
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Kip Swings
- 10 Sit-Ups
- 10 BB Glute Bridges
-------------------------------
- Tricep Stretch
Strength
Power Clean (5x3 q 2min)
*heavier than last week
Metcon
Metcon (No Measure)
5min x Four Rounds
- 400m Run
- 21/15 Calorie Bike/Row
- 15 T2B/K2E
Mobility
- Low Dragon
- Dragon Pose
- Seated Straddle

2020-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Lunges w/Pass-Through
- 10 Air Squats
-------------------------------
- Smash Triceps/Forearms
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
21-18-15-12-9
- KBS
- Thrusters
Alpha: 53/35; 75/55
Omega: 44/26; 55/45
Fitness: 35/18-20; 45/35
Mobility
- Foam Roll Lats/Triceps/Hams
- Saddle Pose w/Eagle Arms
- Twisted Cross

2020-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Teams of 3
- 99 Air Squats
- 99 Calorie Row
- 102 Lunges
Metcon
Metcon (Time)
Teams of 3
- 400m Team Run
- 100/75 Calorie Bike
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
Alpha: 75/55; 95/65; 115/75; 135/95; 155/105
Omega: 55/45; 65/50; 75/55; 95/65; 115/75
Fitness: 45/35; 60/40; 65/45; 75/55; 85/60
Mobility
- Foam Roll
- Supine Twist
- Twisted Cross

2020-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- Crab Walk
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Hanging Shoulder Circles
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
Strength
Dips (3 Sets q 2min)
Pull-ups (3 sets q 2min)
*Strict
Metcon
Metcon (Time)
- 10 Rounds Cindy (5 Pull-Ups/10 Push-Ups/15 Air Squats)
- 50/35 Calorie Row/Bike
- 30 Power Snatch
Alpha: 115/75
Omega: 75/55; Jumping Pull-Ups
Fitness: 45/35; Ring Rows
Mobility
- Foam Roll Lats/Glutes/Hams
- Legs Up Wall
- Couch Stretch

2020-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m (.5km/.4mile) Bike
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Behind the Neck Press
- 15 Sit-Ups
-------------------------------
- Banded Blackburns
Two Rounds
- 30/30/30 R/C/L Plank
- 15 GHD Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 30 Hang P Clean
- 30 Push Press
- 30/21 Calorie Bike/Row
- 30 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Cross Shin Pose
- Single Leg Saddle Pose
- Twisted Cross

2020-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push/Drag
- 5 Push-Ups
- 5 Push-Ups on MB
- 5 MB Deadlifts
- 5 MB Presses
- 5 MB Squats
- 5 MB Thrusters
Strength
Power Clean (5x3 q 2min)
**70-75ish Percent
Metcon
Metcon (Time)
- 100 WBS
- 30 Deadlifts
-30 Lat. Burpees Over Bar
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95
Mobility
- Forward Fold
- Seal Pose
- Dragon Pose

2020-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
-------------------------------
- Pigeon Pose
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Two Rounds
- 200m Run
- 25 Russian KBS
- 400m Run
- 25 Russian KBS
- 600m Run
- 25 Russian KBS
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Foam Roll Quads/Glutes/Lats
- Lizard Pose w/Ext. Arms
- Saddle Pose w/Eagle Arms

2020-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 7/5 Calorie Row
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
-------------------------------
-Banded Blackburns
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 800m Run
-60/45 Calorie Row
Mobility
- Foam Roll Calves/Hams Glutes
- Low Dragon Pose
- Supine Twist

2020-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Mobility
- Seated Forward Fold
- Seated Straddle
- Saddle Pose w/Eagle Arms

2020-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Glute Bridges
- 50 DU/75 Singles
Strength
Deadlift (15min to heaviest)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 20 Power Clean
- 800 Meter Run
- 20 Power Cleans
- 60/50 Calorie Row
- 20 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll
- Supine Twist
- Seal Pose

2020-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Yoga Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Glute Bridges
- 15 KBS
-------------------------------
- Smash Forearms/Triceps
- OH Distraction
Strength
Bench Press (15min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner-Up
16min AMRAP
- 200m Farmer Carry
- Sled Push 90/45
-400m Run w/KB
-20 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Thread the Needle
- Dragon Pose
- Lizard w/Ext. Arms
- Twisted Cross

2020-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Tuesday, 12/31: New Years Eve 8AM ONLY
- Wednesday, 1/1: New Years Day 8AM ONLY
- Thursday, 1/2: Regular Schedule
1.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Metcon
Metcon (Time)
Partner-Up
"You Go, I Go"
- 20 Power Clean
- 20 WBS
- 200m Run
- 20 Push Press
- 20 Sit-Ups
- 200m Run
- 20 Back Squats
- 20 Lunges
- 200m Run
- 20 Deadlifts
- 20 Push-Ups
- 200m Run
- 20 Power Snatch
- 20 Box Jumps
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 65/45
Mobility
- Foam Roll
- Low Dragon
- Lizard Pose

2019-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Tuesday, 12/31: New Years Eve 8AM ONLY
- Wednesday, 1/1: New Years Day 8AM ONLY
- Thursday, 1/2: Regular Schedule
12.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM Only***
DROM
Metcon
Happy New Year's Eve (Time)
- 31 Push Presses
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
Mobility
- Foam Roll As Needed

2019-12-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Tuesday, 12/31: New Years Eve 8AM ONLY
- Wednesday, 1/1: New Years Day 8AM ONLY
- Thursday, 1/2: Regular Schedule
12.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 2km Bike
Strength
Back Squat (12 min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 10 Push Press
- 20 Russian KBS
- 30 AbMat Sit-Ups
- 40 DU/65 Singles
Alpha: 95/65; 70/53
Omega: 75/55; 53/35
Fitness: 65/45; 44/26
Mobility
- Single Leg Forward Fold
- Single Leg Saddle Pose
- Twisted Cross
- Foam Roll Hams/Glutes

2019-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Tuesday, 12/31: New Years Eve 8AM ONLY
- Wednesday, 1/1: New Years Day 8AM ONLY
- Thursday, 1/2: Regular Schedule
12.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KBS
- 200m Bike
- 10 MB Thrusters
- 200m Bike
-------------------------------
- Instep Series Stretch
- OH Distraction
Metcon
Metcon (Time)
- 800m Run
- 30 KBS
- 30 WBS
- 800m Bike
- 30 KBS
- 30 WBS
- 800m Row
- 30 KBS
- 30 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
Mobility
- Saddle Pose
- Single Leg Forward Fold
- Supine Twist

2019-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1000m Row
*Easy Pace
Strength
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*12min each
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
- Forward Fold
- Supine Twist
- Seal Pose

2019-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.26.2019 Alpha Omega Sports Performance/CrossFit WOD
***8AM ONLY***
DROM
Warm-up
- 400m Run
Metcon
Metcon (Time)
Two Rounds
- 200 DU/300 Singles
- 100 Back Squats 45/35
- 75 Sit-Ups
- 50 Push-Ups
- 25 Pull-Ups
- 1 mile Run
Mobility
- Low Dragon
- Dragon Pose
- Lizard Pose

2019-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
*** CLOSED for Christmas Day***
A Very Merry Christmas and Happy Holidays

On behalf of the Alpha Omega family, I wish you the happiest of holiday seasons and a very Merry Christmas. Because of you, we are a better company and every holiday you are with us, is nicer than the last.

I thank you for your loyalty and goodwill throughout the past year and look forward to an exciting 2020 with you. May this holiday season be as wonderful as you are, and that you find your home full of love, warmth, and laughter.

May you have an amazing holiday.

My very best,

Joseph

2019-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Warm-up
500m Row (Time)
Max Effort 500m Row
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Mobility
- Couch Stretch
- Twisted Cross
- Foam Roll As Needed

2019-12-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Assault Bike - 2min Max Effort Calories (Calories)
Metcon
8 Crazy Nights (Time)
Eight Rounds
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll As Needed

2019-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Press
- 10 Calorie Bike
Metcon
Metcon (Time)
- 50/40 Calorie Row
- 50 Burpees
- 50 KB Thrusters
- 50 Burpees
- 50/40 Calorie Bike
*May swap row/bike
Mobility
- Seated Forward Fold
- Supine Twist
- Frog Pose

2019-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 250m Row
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 500m Bike
Metcon
12 Days of Christmas (Time)
- 1 Power Clean
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility
- Foam Roll Quads/Hams/Lats/Glutes
- Lizard Pose
- Dragon Pose
12 Days of Christmas Workout

2019-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (16x20:10)
- Flutter Kicks
- KBS
- Scissor Kicks
- Air Squats
Strength
Bent Over Row (5x10 q 2min)
Metcon
Metcon (Time)
10-20-30-20-10
- Thrusters
- Sit-Ups
- 200m Run
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Hams/Glutes/Lats
- Saddle Pose
- Single Leg Forward Fold

2019-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 8 Step-Ups
- 10 Lunges w/Pass-Through
- 10 MB Deadlifts
- 10 MB Squats
- 10 MB Presses
- 10 Glute Bridges
-------------------------------
- Instep Series Stretch
- Box Shoulder Stretch
Strength
Deadlift (5x8 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 10 Clean & Jerks
- 15 Bar Hop Overs
- 10 MB Step-Ups 24/20
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
Mobility
- Supine Twist
- Dragon Pose
- Legs Up Wall

2019-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout Class All Day
- Monday, 12/23: Hanukkah 8 Crazy Night Workout Class All Day
- Tuesday, 12/24: Christmas Eve 8AM ONLY
- Wednesday, 12/25: Christmas Day CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa 8AM ONLY
12.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 Narrow Grip Push-UPs
- 5 Wide Grip Push-Ups
- 5 Yoga Push-Ups
- Banded Blackburns
- 5 Calorie Bike
Strength
Bench Press (5-5-3-3-3 q 2min)
*3s are same wt.
Metcon
Metcon (No Measure)
Tabata 8x20:10 each
- Pull-Ups
- Calorie Bike
- Push-Ups
- Calorie Row
Mobility
- Twisted Cross
- Thread the Needle
- Lizard w/Ext. Arms

2019-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push
- 10 Bench Dips
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
-------------------------------
- Pigeon Pose
- 10 Banded Good Mornings
Strength
Split Squat (5x5/5 q 2min)
*Heavier than 12/2
Metcon
Metcon (Time)
Three Rounds
- 400m Run
-12 Power Snatch
- 21 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
*No Rack
Mobility
- Foam Roll Hams/Glutes/Lats
- Low Dragon
- Lizard Pose

2019-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- Sled Push
Metcon
Metcon (Time)
- 500m Row
12-9-6
- Deadlifts
- Push Press
- 1000m Row
12-9-6
- Deadlifts
- Push Press
- 500m Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Supine Twist
- Seal Pose
- Twisted Cross

2019-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
500m Row (Time)
Max Effort 500m Row
Strength
Bent Over Row (5x10 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 100m Farmer Carry
- 10 Goblet Squats
- 15 KB Deadlifts
- 200m Row/Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Cat Tail Pose
- Thread the Needle
- Instep Series Stretch

2019-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Lunges
- OH KB Squat
Strength
Tabata 8x20:10
- BB Bicep Curls
- Push Presses
Metcon
Metcon (Time)
Partner-Up (You Go/I Go)
Three Rounds
- 250m Row
- Run 200m Together
- 500m Bike
- Run 200m Together
- 50 Air Squats
Mobility
- Single Leg Forward Fold
- Single Leg Saddle Pose
- Standing Straddle

2019-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 7/5 Calorie Row
- 5 Shoulder Touches
- 14 Mtn Climbers
- 15 Air Squats
- 7/5 Calorie Bike
-------------------------------
- 10 BB RDL
- 10 BB Glute Bridges
Strength
Deadlift (5x10 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 50/40 Calorie Row
- 3 Front Squats
- 6 Push-Ups
- 9 Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 50/40 Calorie Bike
- 3 Front Squats
- 6 Push-Ups
- 9 Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Order can be reversed (bike/row)
Mobility
- Couch Stretch
- Saddle Pose
- Twisted Cross

2019-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 5 Yoga Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
-------------------------------
- Banded Blackburns
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 20 Alt. KB C&J
- 15 Pull-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Low Dragon Pose
- Legs Up Wall
- Foam Roll Quads/Glutes

2019-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 5 KB RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 5 Good Morning
-------------------------------
- Low Dragon
- Banded Lizard Pose
Strength
Back Squat (1x20 reps)
*Heavier than 11/25
Metcon
Metcon (Time)
- 21 Lateral Erg Burpees
- 21 Power Cleans
- 21 Calorie Row
- 15 Lateral Erg Burpees
- 15 Power Snatch
- 15 Calorie Row
- 9 Lateral Erg Burpees
- 9 OHS
- 9 Calorie Row
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Frog Pose

2019-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1000m Row
*Easy Pace
Metcon
Rowing DT (Time)
Five Rounds
- 250m Row
- 12 Deadlifts
- 9 Hang P Clean
- 6 Push Jerk
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Lats/Hams/Forearms
- Couch Stretch
- Fragon Pose

2019-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Lunges w/Pass-Through
- Sled Push
- 10 Air Squats
-----------------------------------
- OH Distraction
- 10 Banded Good Mornings
Strength
Deadlift (5x10 q 2min)
*Heavier than 11/20
Metcon
Metcon (Time)
Teams of 2
- 100 Back Squats
- 400m KB Run
- 100 Bench Press
- 400m KB Run
- 100 Hang P Clean
- 400m KB Run
Alpha: 135/95; 115/75; 95/65; KB 70/53
Omega: 115/75; 95/65; 75/55 KB 53/35
Fitness: 95/65; 75/55; 55/45; KB 44/26
Mobility
- Lizard Pose
- Dragon Pose
- Foam Roll Hams/Glutes/Quads

2019-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1200m or .8 Mile or 1.2km Bike
- 5 RDL
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- Banded Blackburns
- 6 Strict Pull-Ups
- Instep Series Stretch
Core
Tabata 8x20:10
- Sit-Ups
- Flutter Kicks
- Scissor Kicks
- Plank w/Shoulder Touches
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 6 C2B Pull-Ups
- 9 T2B/K2E
- 12 Deadlifts
- 15/12 Calorie Bike/Row
Alpha: C2B;T2B;225/155
Omega: PU; K2E; 185/125
Fitness: Jumping PU; Sit-Ups; 135/95
Mobility
- Supine Twist
- Single Leg Saddle
- Seated Straddle

2019-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 6 Scapula Push-Ups
- 6 Yoga Push-Ups
- Sled Push
- 6 Box Step-Ups w/Med Ball
- 12 Squats
- 200m Run
Strength
Bent Over Row (5x10 q 2min)
Metcon
Metcon (Time)
*50/35 Calorie Bike/Row
Two Rounds
- 400m Run
- 30 Box Jumps 24/20
- 30 WBS
*50/35 Calorie Bike/Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Low Dragon
- Forward Fold
- Seal Pose

2019-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 800m or 1/2 mile or 0.8km Bike
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Shoulder Press
- 10 KBS
-------------------------------
- Smash Triceps
- OH Distraction
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 21 KBS
-14 KB Lunges x1
-7 S2OH
Alpha: 53/35; 115/75
Omega: 44/26; 95/65
Fitness: 35/18-20; 75/55
Mobility
- Thread the Needle
- Twisted Cross
- Foam Roll Glutes/Quads

2019-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Drag
- 10 Push-Ups
- 10 Step-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
Strength
Split Squat (5x5/5 q 2min)
*Heavier than 11/18
Metcon
Metcon (Time)
Five Rounds
- 10 Power Snatch
-10 BJ Overs 24/20
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Box Shoulder Stretch
- Foam Roll Lats/Glutes/Hams

2019-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
21-15-9
- Calorie Bike
- Sit-Ups
Metcon
Metcon (Time)
*800m Run
Three Rounds
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
*600m Run
Two Rounds
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
*400m Run
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Quads/Lats
- Lizard w/ext Arms
- Twisted Cross

2019-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Warm-up
- 400m Run
Metcon
Give the Girls a Whirl (Time)
- 20 Pull-Ups/40 Ring Rows
- 20 Push-Ups
- 20 Sit-Ups
- 20 Air Squats
- 400m Run
- 21 KBS 53/35
- 12 Pull-Ups/24 Ring Rows
- 15 Thrusters 95/65
- 400m Run
- 15 OHS
- 20 G2OH 95/65
- 400m Run
- 30 Box Jumps 24/20
- 30 WBS 20/14
Mobility
- Foam Roll as Needed
- Instep Series Stretch
- Box Shoulder Stretch

2019-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
*** CLOSED for Thanksgiving***
A Very Happy Thanksgiving to You and Yours

On behalf of the entire Alpha Omega Family, I want to wish you a very Happy Thanksgiving. Many of you will spend the day with family, friends, turkey, football, and perhaps a 5k. You will give thanks for each other and all that you have been given and achieved. For me, no Thanksgiving would be complete without thanking the people who make my job special. Working with people like you is what makes this an amazing place, and that is something for which I am truly thankful.

So, thank you, and have a very Happy Thanksgiving surrounded by the ones you love, both family and friends.

May you have a wonderful Thanksgiving.

My very best,

Joseph

2019-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Warm-up
- Set-Up for Workout
Then;
- 10 Sit-Ups
- 10 Air Squats
- 5 Calorie Bike
- 10 KBS
- 10 Calorie Row
Metcon
Metcon (No Measure)
Five Rounds
- 60 sec Sit-Ups
- 60 sec Air Squats
- 60 sec Assault Bike
- 60 sec KBS
- 60 sec Rowing
*Rest 60 sec
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Foam Roll as Needed
- Thread the Needle
- Lizard Pose

2019-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
DROM
Metcon
Metcon (Time)
Partner-Up
50-40-30-20-10
-Calorie Row
-Calorie Bike
-200m Run
*One Works/One Rests
FUN
- EAT
- EAT
- EAT
Thanksgiving with Joe

2019-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 10 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
- 10 KB Glute Bridges
-------------------------------
- Ankle Mobilization
- Banded Pigeon Pose
Strength
Back Squat (1x20 reps)
*Heavier than 11/12
Metcon
Metcon (Time)
Five Rounds
- 15 Deadlifts
- 15/12 Calorie Bike
Five Rounds
- 10 Front Squats
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*No Racks
Mobility
- Foam Roll Hams
- Dragon Pose
- Lizard Pose
- Low Dragon Pose

2019-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Assault Bike - 2min Max Effort Calories (Calories)
Metcon
Metcon (Time)
Teams of 3
Four Rounds
- 800m MB Run 20/14
60-50-40-30
- Deadlifts
- Front Squats
- S2OH
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 105/70; 115/75
Fitness: 45/35; 55/45; 65/50; 75/55
*Weights increase each round
Mobility
- Low Dragon
- Supine Twist
- Down Dog
- Seal Pose

2019-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Goblet Squats
- 15 KBS
- 8/8 KB Presses
- 200m Run
-------------------------------
- 10 Banded Good Mornings
- Tricep Stretch
Strength
Bent Over Row (5x10 q 2 min)
Metcon
Metcon (Time)
Five Rounds
- 8 Front Squats
- 8 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*No Racks
Mobility
- Foam Roll Quads/Glutes
- Saddle Pose
- Legs Up Wall

2019-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1 mile or 1600m or 1.6km Bike/Row
- 10 Face Pulls
- 10 Banded Pull-Aparts
- 10 Swimmers
- 10 Push-Ups
- 10 Sit-Ups
-------------------------------
- 5 RDL
- 5 Hang Power Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
Strength
Two Rounds
- ME Bicep Curls - Barbell
- ME Upright Row
- 35 Banded Tricep Ext.
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 6 Hang Power Clean
-18/12 Calorie Bike/Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 6 Hang Power Snatch
-18/12 Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Saddle w/Eagle Arms
- Foam Roll Hams/Glutes/Quads/Lats

2019-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 MB Presses
- 10 MB Squats
- 10 MB Step-Ups
- 500m or 0.4 Mile or 0.5km Bike
-------------------------------
- 10 Glute Bridges (Shoulders on Box)
- Pigeon on a Box
Strength
Deadlift (5x10 q 2min)
Metcon
Metcon (Time)
21-15-9
- 200m Run
- WBS
- Box Jumps 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Forward Fold
- Seal Pose
- Supine Twist

2019-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
11.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 500m Bike
- Sled Push/Pull
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 12 Lunges w/Pass-Through
-------------------------------
- Pigeon Pose
- Banded Blackburns
500m Row (Time)
Max Effort 500m Row
Strength
Bench Press (5x5 q 2min)
Metcon
3000m Row (Time)
- 3000m Row
*Benchmark test
Mobility
- Lizard Pose
- Saddle Pose
- Twisted Cross

2019-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 10 Air Squats
- 10 Push-Ups
- 35 DU/50 Singles
-------------------------------
- Low Dragon
- Instep Series Stretch
Strength
Split Squat (5x5/5 q 2min)
*Use bench
Metcon
Metcon (Time)
Three Rounds
- 600m Run
- 50 DU/85 Singles
-20 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Legs Up Wall
- Lizard Pose
- Low Dragon

2019-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Push-Ups
- 10 Bench Dips
-------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Hang Power Snatch
- 5 Back Squats
Strength
Squat Snatch (3-1-1-1 q 2min)
*Record Heaviest
Squat Clean (3-1-1-1 q 2min)
*Record Heaviest
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15 Thrusters
- 30 DU/45 Singles
- 15 C2B Pull-Ups
- 30 DU/45 Singles
Alpha: 95/65; C2B PU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Jumping PU
Mobility
- Saddle Pose w/Archer Arms
- Down Dog
- Lizard Pose

2019-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 3/4mile or 1200m Bike
- 10 Lunges w/Pass-Through
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 8 Step-Ups
- 5/5 KB Presses
-------------------------------
- Box Shoulder Stretch
- OH Distraction
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (Time)
12min AMRAP
- 4 Strict Pull-Ups
- 8/8 KB Shoulder Press
- 12 MB Step-Ups 24/20
Alpha: PU; 53/35
Omega: Banded PU; 44/26
Fitness: Ring Rows; 35/18-20
Mobility
- Thread the Needle
- Box Shoulder Stretch
- Pigeon on a Box

2019-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KB DL
- 10 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
-------------------------------
Tabata
- Push-Ups
- Lunges
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
Strength
Front Squat (14min to heaviest)
Metcon
Metcon (Time)
16min AMRAP
- 7 Power Clean
-7 Burpees
-200m Run
Alpha: 135/95
Omega: 95/75
Fitness: 75/55
Mobility
- Low Dragon
- Foam Roll Quads/Hams/Back
- Seated Forward Fold

2019-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 30 sec Squat Hold
- 5 Strict Pull-Ups
-------------------------------
- Lizard Pose
- Dragon Pose
Strength
Back Squat (20 reps)
*Heavier than 10/28
Metcon
Armistice (AMRAP - Rounds and Reps)
11 min AMRAP
- 11 Power Cleans 135/95
- 11 Burpees Over the Bar
- 19 Deadlifts 135/95
- 18 Pull-Ups
Reps represent the 11th month, 11th day, and 11th hour while the 19 deadlifts and 18 Pull-Ups represent the year 1918, Armistice Day.
Mobility
- Legs Up Wall
- Cat Tail Pose
- Twisted Cross

2019-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 KB RDL
- 10 Goblet Squats
- 15 KBS
-------------------------------
Tabata
- Assault Bike
- DU/Singles
Metcon
Metcon (Time)
Five Rounds
Partner-Up (You Go; I Go)
- Plate Push 45lbs
- 100m Farmer Carry (Each)
- 200m Run (Together)
Alpha: 53/35x2
Omega: 44/26x2
Fitness: 35/18-20x2
Mobility
- Legs Up Wall
- Foam Roll Calves/Hams/Quads
- Saddle w/Eagle Arms

2019-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Quads/Glutes/Hams
- OH Banded Distraction
- Banded Pull-Parts
- Hydrant Hip Circles
- Banded Blackburns

- Sled Push
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10 Ring Rows
- 15 Calorie Row
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.
Mobility
- Foam Roll Lats/Hams/Quads
- Childs Pose
- Lizard Pose

2019-11-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Quads/Glutes/Lats
- 200m Run
- 6 Step-Ups
- 10 MB G2OH
- 10 MB Slams
- 10 MB Squats
-------------------------------
- Box Shoulder Stretch
- PVC Front Rack Stretch
- Forearm Smash
Strength
Front Squat (3-3-3-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 15 Med Ball Slams
- 12 MB Step-Ups 24/20
- 9 Burpees
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Foam Roll Quads
- Single Leg Saddle
- Single Leg Forward Fold

2019-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- Bear/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 15 Air Squats
-------------------------------
- 5 Snatch Grip RDL
- 5 Hang Snatch High Pull
- 5 Muscle Snatch
- 5 Hang Power Snatch
- 5 OHS
- 5 Hang Squat Snatch
Strength
Power Snatch (6x3 q 2 min)
*record heaviest
Metcon
Metcon (Time)
Two Rounds
- 600m Run
- 50/30 Calorie Row
- 400m KB Run
- 200/300 DU/Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Low Dragon
- Couch Stretch
- Lizard Pose

2019-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- Banded Blackburns
- 10 RDL
- 10 Push Press
-------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Shoulder Press (12 min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 21 Deadlifts
- 12 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Hams/Calves/Lats
- Seated Forward Fold
- Down Dog

2019-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hams
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
- 10 Goblet Squats
- 10 10 KB RDL
- 10 KB Glute Bridges
- 15 KBS
-------------------------------
- Dragon Pose
- Pigeon Pose
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (Time)
21-18-15-12-9
- KBS
- 200m Run
- Goblet Squat
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Thread the Needle
- Twisted Cross
- Supine Twist

2019-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
11.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Pull-Ups
- 10 Bench Dips
- Turf KB Walk 1 OH/1 Front Rack x 2
- 10 Goblet Squats
- 10 KB RDL
-------------------------------
Tabata
- KBS
- Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 750m Row
- 50 Air Squats
- 15 Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Single Leg Forward Fold
- Single Leg Saddle Pose

2019-10-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
FUN
- Halloween Costume Contest Voting
Metcon
Metcon (Time)
Halloween Fun
Partner Up
- 600m Pumpkin Run
- 300 Pumpkin Squats
- 150 Pumpkin Sit-Ups
- 50 Burpee Pumpkin Tosses
FUN
- Pumpkin Carving Contest
- Enjoy Potluck/Candy

2019-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
10.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- Bear/Crab Walk
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
- Low Dragon Pose
Strength
Power Clean (6x3 q 2 min)
*Record heaviest
Metcon
Metcon (No Measure)
3 min for each exercise x 4 rounds
- 400m Run
- 400/350m Row
- 21/15 Calorie Bike
Mobility
- Foam Roll Calves/Hams/Glutes/Quads
- Low Dragon
- Dragon Pose

2019-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
10.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run w/Med Ball
- 5/5 MB Push-Ups
- 10 MB RDL
- 10 MB Squats
- 10 MB Slam Balls
- 10 MB Presses
- 10 MB Cleans
-------------------------------
-Forearm/Tricep Smash
- OH Distraction
Strength
Shoulder Press (3-3-3-3-3 q 2min)
*Record heaviest
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
3-6-9-12-15-etc...
- WBS
- Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
Mobility
- Foam Roll Quads/Lats/Triceps
- Couch Stretch
- Seal Pose

2019-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
10.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Lunges w/Pass-Through
- 15 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Bench Dips
-------------------------------
8x20:20
- Bike
- Calorie Row
Strength
Back Squat (20 reps)
*No rerack
*Heavier than 10/14
Metcon
Metcon (Time)
- 21 Calorie Bike
- 15 Calorie Row
- 21 Hang Squat Clean
- 15 Burpee w/6" Touch
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Saddle Pose
- Cat Tail Pose
- Lizard Pose

2019-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
10.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams
- 500m Row/Bike
- 10 Push-Ups
- Banded Blackburns
- 10 Lunges w/Pass-Through
- Bear/Crab Walk
- 10 Bench Dips
- Sled Push
-------------------------------
- 10 Glute Bridges
- OH Banded Distraction
- Pigeon Pose
Core
Two Sets
- 25 Weighted Sit-Ups
- 40 Flutter Kicks
- 40 Scissor Kicks
Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Mobility
- Foam Roll Lats/Ham/Quads
- Supine Twist
- Seal Pose

2019-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
10.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 KB DL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 200m Run
Strength
Front Squat (5-5-3-3-3 q 2min)
*Record heaviest
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 100m Farmer Carry
- 30 Sit-Ups
- 200m KB Run
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 115/75
Mobility
- Supine Twist
- Foam Roll Hams/Glutes/Tris
- Low Dragon

2019-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
10.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Drag/Sled Push
- Hydrant Hip Circles
- 10 Air Squats
- 200m Run
- 10 Lunges w/Pass-Through
- Banded Blackburns
- 5 RDL
- 5 Front Squats
- 5 Hang P Clean
- 5 BB Good Mornings
- 5 Back Squats
Strength
Power Snatch (3-3-3 q 90 sec)
*Record heaviest
Squat Clean (3-3-3 q 90 sec)
*Record heaviest
Metcon
Metcon (Time)
Five Rounds
- 400m Run
- 15 Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Saddle Pose w/Archer Arms
- Seated Forward Fold

2019-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Ring Rows
- 10 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
Strength
Back Squat (5x3 q 2min)
*Greater than or equal to 85%
Metcon
Metcon (Time)
- 800m Run
- 50 Thrusters
- 30 Pull-Ups
Alpha: 45/35
Omega: 40 reps 45/35; Jump PU
Fitness: 30 reps 45/35; Ring Row
Mobility
- Foam Roll Hams/Quads/Glutes
- Lizard Pose
- Legs Up Wall

2019-10-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Air Squats
- DU/Singles
Core
Two Sets
- 30/60/30 Plank R/C/L
- 10 Barbell Rollouts
- 10 Landmine Twist
Metcon
Metcon (Time)
500-400-300-200-100
- Meter Row
50-40-30-20-10
- Sit-Ups
100' Walking Lunges after each round
Mobility
- Forward Fold
- Seal Pose
- Supine Twist

2019-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Lats/Hams
- 200m Run
- 10 Swimmers
- 5 Supermans
- 10 Banded Blackburns
- 10 Pass-Throughs
- 5/5 Figure Eights
- 5 Snatch Grip RDL
- 5 Snatch High Pull
- 5 OHS
Strength
Squat Snatch (3x3 q 90 sec)
*Perfect Technique
**Heavier than Wk2
Power Clean (3x3 q 90sec)
*Perfect Technique
**Heavier than Wk2
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Omega: 44/26
Fitness: 35/18-20
*Jumping Pull-Ups
Mobility
- Couch Stretch
- Foam Roll Calves/Hams/Lats
- Down Dog

2019-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams/Quads
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 BB RDL
- 10 BB Glute Bridges
Strength
Back Squat (20 reps heavier than 9/30)
*Do not rerack the bar until complete
**Rest as much as you want, but no reracks
Metcon
Metcon (Time)
15-12-9-6-3
- Deadlifts
- Burpees w/6" Touch
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
Mobility
- Supine Twist
- Foam Roll Hams/Glutes
- Lizard Pose

2019-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Bike
- 500m Row
- 10 Push-Ups
- Plank Walks (Turf)
- Banded Blackburns
- 10 Lunges w/Pass-Through
-------------------------------
- 10 Banded Face Pulls
- 10 Banded Pull-Aparts
Strength
Front Squat (5x5 q 2min)
*Heavier than last week
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes
Mobility
- Saddle Pose w/Eagle Pose
- Twisted Cross
- Dragon Pose
- Foam Roll Hams/Glutes/Lats

2019-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
8x20:20
- Assault Bike
- Calorie Row
Core
Two Sets
- 20 Russian Twist
- Plank Walk (Turf Length)
- 10 BB Side Bend *1 sec Hold
Metcon
Metcon (Time)
Five Rounds
- 100m Lunges*
- 30 Sit-Ups
- 12 Alt. KB Clean & Jerk (1bell)
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
*If Inside, Down/Back x2
Mobility
- Seal Pose
- Foam Roll Quads/Glutes/Hams
- Single Leg Forward Fold

2019-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Swimmers
- 5 Supermans
- 5 KB RDL
- 5/5/ KB Shoulder Press
- 10 Goblet Squats
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Power Snatch (3x3 q 2min)
*Perfect Technique
**Heavier than wk1
Squat Clean (3x3 q 2min)
*Perfect Technique
**Heavier than wk1
Metcon
Metcon (Time)
- 25 Thrusters
- 400m Run
- 25 C2B Pull-Ups
- 400m Run
- 25 Thrusters
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Jumping Pull-Ups
*No Bands
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Down Dog

2019-10-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Row
- 8 Push-Ups
- Sled Drag
- 6 Step-Ups
- 10 KBS
-------------------------------
- Box Shoulder Stretch
Strength
Shoulder Press (5x5 q 2min)
*Heavier than Last week
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Burpees w/6" touch
- 21 Box Jumps 24/20
Mobility
- Forward Fold
- Supine Twist
- Thread the Needle

2019-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams/Lats
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang
- 5 Hanging Bar Circles
- 5 Kip Swings
- 50 DU/75 Singles
Strength
Back Squat (5x3 q 2min)
*>80% of 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
9min AMRAP
- 10 Hang Sqt Snatches
- 30 DU/45 SIngles
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Hams/Glutes/Lats
- Lizard Pose
- Seated Straddle

2019-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hams/Glutes
- 400m Run
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 15 Sit-Ups
-------------------------------
- 10 PVC Pass-Throughs
- Front Rack Stretch
- Tricep Stretch
Metcon
Metcon (Time)
0-10min
- 1 mile Run
- Max Clean & Jerks
**10-13min REST
13-20min
- 800m Run
- Max Power Snatch
**20-23min REST
23-27min
- 400m Run
- Max Thrusters
Alpha: 135/95; 115/75; 95/65
Omega: 115/75; 95/65; 75/55
Fitness: 95/65; 75/55; 45/35
Mobility
- Low Dragon
- Foam Roll Hams/Quads/Glutes/Lats
- Lizard w/Ext. Arms

2019-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
Tabata
- Lunges
- Ring Rows
Core
Three Sets
- 10-15 GHD Sit-Ups
- 15 OHS w/45/35
Metcon
Metcon (4 Rounds for weight)
4 Rounds x 5min
- 10 Pull-Ups/ 20 Ring Rows
- 21/15 Calorie Row
8-6-4-2
- Deadlifts*
*Build in weight each round
Mobility
- Thread the Needle
- Seal Pose
- Seated Forward Fold

2019-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- 10 Air Squats
- 10 Push-Ups
- 200m Run
- 10 Step-Ups
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
- 10 KB Glute Bridges
Strength
Front Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
Buy-In: 100 DU/150 Singles
- 8 Front Squats
- 4 BJ Over 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Couch Stretch
- Foam Roll Quads/Lats/Glutes
- Seated Straddle

2019-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- Banded Blackburns
- 10 Swimmers
- 10 Air Squats
- 250m Row
-------------------------------
- OH Banded Distraction
- Banded Lizard Pose
- Tricep Stretch
Strength
Squat Snatch (3x3 Q 90 sec)
Power Clean (3x3 q 90 sec)
Metcon
Metcon (Time)
- 15 Power Cleans
- 600m Run
- 10 Power Cleans
- 400m Run
- 5 Power Cleans
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Couch Stretch
- Low Dragon

2019-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Wednesday, October 2 @12pm
- #weinerwednesday
- Join Joe for A Jumbo Size
10.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row/Bike
- 5 MB Presses
- 10 MB Squats
- 10 MB G2OH
- 10 MB Slams
- 10 MB Sit-Ups
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Shoulder Press (5x5 q 2 min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 18/12 Calorie Row/Bike
- 15 WBS
- 12 Alt KB Snatch
- 9 T2B/K2E
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/18-20
Mobility
- Twisted Cross
- Saddle Pose w/Eagle Arms
- Supine Twist

2019-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams/Quads
- Instep Series Stretch
- 200m Run
- Sled Push
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 10 BB RDL
- 10 BB Glute Bridges
Strength
Back Squat (20 reps at 65%)
*Do not rerack the bar until complete
**Rest as much as you want, but no reracks
Metcon
BikeBurpees (Time)
- 21/15 Calorie Bike
- 10 Burpees w/6" Touch
*Go as fast as you can
Mobility
- Foam Roll Glutes/Hams, Calves
- Lizard Pose
- Pigeon Pose

2019-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 MB RDL
- 10 MB Presses
- 10 MB Slams
- 10 MB Jumping Air Squats
- 10 Sit-Ups
- 250m Row
Metcon
Metcon (Time)
- 150 WBS
- 75 T2B/K2E
- 800m Run
Alpha: 20/14 @10'
Omega: 16/12
Fitness: 14/10
Mobility
- Foam Roll Calves/Hams/Quads
- Lizard Pose w/Ext. Arms
- Dragon Pose
- Couch Stretch

2019-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Quads
- 200m Run
- 20 Lunges w/Pass-Through
- 5/5 Figure Eights
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats w/3sec Hold
- 5 Back Squats w/3 sec Hold
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
50-40-30-20-10
- Sit-Ups
- DU/Singles (75-60-45-30-15)
25-20-15-10-5
- Deadlifts
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle Pose
- Frog Pose
- Low Dragon

2019-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Clean Pull
- 5 Shoulder Press
- 5 Back Squat
- 3 Position Muscle Clean
- 3 Position Power Clean
- 3 Position Squat Clean
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
Teams of 2
- 100' Sled Push 90/45
- 100m KB Run
- 200m Run Together
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Forward Fold
- Fragon
- Lizard Pose

2019-09-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 5 Push-Ups
- 10 Lunges
- 15 KBS
- Sled Push/Drag
- 200m Row
Metcon
Metcon (Time)
Three Rounds
- 30 Sit-Ups
- 21/15 Calorie Bike/Row
- 10 Strict Pull-Ups
---------------------------------
200m Farmer Carry
---------------------------------
Two Rounds
- 30 Sit-Ups
- 21/15 Calorie Bike/Row
- 10 Strict Pull-Ups
---------------------------------
200m Farmer Carry
---------------------------------
- 30 Sit-Ups
- 21/15 Calorie Bike/Row
- 10 Strict Pull-Ups
---------------------------------
200m Farmer Carry
Alpha: 53/35x2
Omega: 44/26x2
Fitness: 35/18-20x2
Mobility
- Saddle Pose w/Eagle Arms
- Seal Pose
- Couch Pose

2019-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 10 Lunges w/Pass-Through
- 5 Snatch Grip RDL
- 5 Snatch Pulls
- 5 Power Snatch
- 5 OHS
- 350m Row
-------------------------------
- OH Banded Distraction
- Banded Pigeon Pose
Strength
Beach Body Arms
Three Rounds
- ME Strict Pull-Ups/Banded
- ME Barbell Bicep Curls
- 10 Landmine Presses
- 8 Landmine Twist
Metcon
Metcon (No Measure)
On 5:00 x 3 Rounds
- 30 Air Squats
- 20/15 Calorie Row
- 7 Power Snatch
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Down Dog
- Supine Twist
- Foam Roll Lats/Hams/Glutes

2019-09-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams
- 250m Row
- 10 Glute Bridges
- 5 RDL
- 5 Clean Pull
- 5 Hang P Clean
- 5 Front Squat
- 5 Strict Press
- 5 Back Squat
- Sled Push
Strength
Deadlift (3-3-1-1-1-1 q 2min)
Metcon
Metcon (Time)
Teams of 3
Two Rounds
- 400m Run Together
- 48 Burpees
- 6 Rope Climbs/18 Strict PU
---------------------------
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 65/55
Mobility
- Foam Roll
- Seated Forward Fold
- Seal Pose
- Supine Twist

2019-09-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams
- 200m Run
- 10 Air Squats
- 5 Banded Blackburns
- 10 Push-Ups
-------------------------------
- Samson Stretch
- Ankle Mobilization
Core
Two Rounds
- Plank R/C/L :60 each
- 20 Partner MB Sit-Ups
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
Teams of 3
- 50 Back Squats
- 50 Back Squats
- AMRAP Back Squats
Alpha: 135/95; 155/105; 185/125
Omega: 95/65; 115/75; 135/95
Fitness: 45/35; 75/55; 95/65
*Rest 3 min
Metcon (AMRAP - Reps)
7min AMRAP
Teams of 3
- 50 Bench Press
- 50 Bench Press
- AMRAP Bench Press
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
*Rest 3min
Metcon (AMRAP - Reps)
7min AMRAP
Teams of 3
- 50 Deadlifts
- 50 Deadlifts
- AMRAP Deadlifts
Alpha: 135/95; 185/125; 225/155
Omega: 95/65; 115/75; 135/95
Fitness: 45/35; 75/55; 95/65
Mobility
- Legs Up Wall
- Lizard Pose
- Down Dog

2019-09-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Supermans
- 10 Swimmers
- 10 Slamballs
- 5 KB RDL
- 10 Goblet Sqt
- 15 KBS
Strength
Beach Body Arms
Three Rounds
- 50 Banded Bicep Curls
- 35 Banded Tricep Ext
- 10-12 Arnolds
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 40 KBS
- 40 WBS
Alpha: 53/35; 20/14@10'
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
Mobility
- Foam Roll Quads/Glutes
- Low Dragon
- Couch Stretch

2019-09-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Swimmers
- 10 Pull-Ups
- 10 Push-Ups
- 5/5 KB Presses
- 10 KB Thrusters
- 10 KB DL
- 45 DU/60 Singles
-------------------------------
- Samson Stretch
- 30 sec HS Hold
Strength
Deadlift (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/90 Singles
- 30 WBS
- 15 Deadlifts
Alpha: 225/155; 20/14 @10'
Omega: 165/115; 16/12
Fitness: 115/75; 14/10
Mobility
- Low Dragon
- Legs Up Wall
- Thread the Needle

2019-09-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear/Crab Walk
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
-------------------------------
- 10 Banded Pull-Apart
Strength
Bench Press (3-3-3-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
21-15-9
- Front Squats
- KBS
- 400m Run
Alpha: 135/95; 70/53
Omega: 115/75; 53/35
Fitness: 75/55; 44/26
Mobility
- Foam Roll Quads/Glutes/Hams
- Saddle Pose
- Twisted Cross

2019-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 6PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals
8.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- Sled Push
- 10 Air Squats
- 5 RDL
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-3 q 2min)
*3s - Same wt.
Metcon
Metcon (Time)
20min AMRAP
- 200m Run
- 20/14 Calorie Row
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Mobility
- Low Dragon
- Pigeon Pose
- Legs Up Wall

2019-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 6PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals
8.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 0.5km bike/row
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Push-Ups
- 10 Sit-Ups
- 50 DU/75 Singles
-----------------------------------
- Low Dragon Pose
Strength
Beach Body Arms
Three Rounds
- 15-20 Barbell Bicep Curls
- 10-12 DB Skull Crushers
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the Worlds
Metcon
Metcon (5 Rounds for weight)
Five Rounds x 3min
- 15 Sit-Ups
- 30 DU/45 Singles
- 15 Sit-Ups
- 5 Deadlifts
*Increase wt
**Record wt. each round
Mobility
- Thread the Needle
- Childs Pose
- Lizard Pose w/Ext. Arms

2019-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 7PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals
8.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Banded Blackburns
- 10 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
Core
*Tabata (8x20:10)
- Flutter Kicks
- Scissor Kicks
*60 sec Plank x 2
Metcon
Metcon (Time)
- 1000m Row
- 30 KB Snatches
- 15 Burpee BJ 24/20
- 20 KB Snatches
- 10 Burpee BJ
- 10 KB Snatches
- 5 Burpee BJ
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Seal Pose
- Seated Forward Fold
- Foam Roll Lats/Hams

2019-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 15 KBS
- 5 Push-Ups
- 10 Goblet Squats
- 5/5 KB Presses
-----------------------------------
- Foam Roll Triceps/Chest
- OH Banded Distraction
Strength
Bench Press (5-5-3-3-3 q 2min)
*3s - Same Wt.
Metcon
Metcon (Time)
2-4-6-8-10
- Front Squats
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
Mobility
- Saddle Pose
- Twisted Cross
- Foam Roll Quads/Calves

2019-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Good Mornings
- 10 Sit-Ups
- 10 Push-Ups
- 500m Bike
Metcon
Metcon (Time)
Three Rounds
- 600m Run
- 30 Deadlifts
- 30 Burpees
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
Mobility
- Seated Forward Fold
- Seated Straddle
- Foam Roll as Needed

2019-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 15 DU/30 Singles
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 10 Calorie Row/Bike
-----------------------------------
- OH Banded Distraction
- Banded Lizard Pose
Strength
Deadlift (5x5 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/90 Singles
- 30/21 Calorie Row/Bike
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Lizard Pose w/Ext. Arms

2019-08-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 15 KBS
Core
Two Sets
- 30/30/30 sec Plank R/C/L
- 50 Mtn Climbers
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Bike/Row
- 100m Farmer Carry
- 15 T2B/K2E
Alpha: 2x53/35
Omega: 2x44/26
Fitness: 2x35/18-20
Mobility
- Roll Forearms/Triceps/Lats
- Down Dog
- Supine Twist

2019-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- 5 MB Slams
- 5 MB Thrusters
- 5 MB Tosses (Straight Up)
- 15 KBS
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 10 Glute Bridges
Strength
Deadlift (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 24 Calorie Row/Bike
- 21 WBS
- 18 Alt. KB Snatch
- 15 Lateral Burpees Over KB
Alpha: 20/14; 44/26
Omega: 16/12; 35/18-20
Fitness: 14/10; 18-20/13
Mobility
- Foam Roll
- Seal Pose
- Thread the Needle
- Twisted Cross

2019-08-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Core
Two Sets
- 50 Parnter MB Sit-Ups
- 50 MB Slams
Conditioning
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
- 10 Plate Deadlifts
- 10 Air Squats
- 200m Run or 15/9 Cal Bike
Alpha:45/35
Omega: 25/15
Fitness: 15/10
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
- 10 Push-Ups
- 10 Plate Lunge
- 10 Sit-Ups
Alpha:45/35
Omega: 25/15
Fitness: 15/10
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 10/7 Cal Bike or 100m Plate Run
- 10 Plate Squats
- 20 Mtn Climbers
Alpha:45/35
Omega: 25/15
Fitness: 15/10
*Rest 2 min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
- 10/7 Cal Row
- 10 Burpees
Mobility
- Foam Roll Hams/Glutes/Quads
- Supine Twist
- Lizard Pose w/Ext. Arms

2019-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Crab Walk
- 15/12 Calorie Bike/Row
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 10 Swimmers
- 15 KBS
-----------------------------------
- OH Banded Distraction
Strength
Three Sets
- 8-12 Dips
- 15-20 Hammer Curls
- 30 Banded Lat Pull Downs
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 30/21 Calorie Bike/Row
- 15 Pull-Ups
- 15 KB Deadlifts
- 15 KB Front Squats
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Saddle Pose
- Seated Straddle
- Lizard Pose

2019-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 10 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Power Clean
- 50 DU/75 Singles
-------------------------------
- Tricep Stretch
- PVC Front Rack Stretch
Strength
Power Clean (5x3 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
- 7 Clean & Jerk
- 35 DU/50 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Low Dragon
- Foam Roll Lats/Calves
- Down Dog

2019-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10 KB SDHP
- 10 KBS
-----------------------------------
- 10 Banded Pull-Aparts
Strength
Bench Press (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 30 Sumo Deadlift High Pull
- 150' Walking Lunges
Alpha: 95/65
Omega: 75/55
Fitness: KB 53/35
Mobility
- Foam Roll Glutes/Quads/Lats
- Child's Pose w/Ext. Arms
- Dragon Pose

2019-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- PVC Pole Game
-----------------------------------
- Musical Bears
Metcon
Metcon (Time)
- 50 DU/100 Singles
- 50 KBS
- 50 BJ
- 50 GHD Sit-Ups
- 50 Squats
- 50 Lunges
- 50 Burpees
- 50 Deadlifts
- 50 Push Press
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
**Happy Birthday Heatherann**
Mobility
- Foam Roll as Needed
- Box Shoulder Stretch
- Seated Forward Fold

2019-08-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 Step-Ups
- 5 RDL
- 5 Back Squats
- 10 Glute Bridges
-----------------------------------
- Banded Lizard Pose
Strength
Deadlift (5x5 q 2min )
*heavier than last week
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
Omega: .75 BW
Fitness: 0.5 BW
Mobility
- Seal Pose
- Lizard Pose w/Ext. Arms
- Foam Roll Hams/Glutes

2019-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row/Bike
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Push Press
- 5 Back Squats
- 5 Thrusters
-----------------------------------
- Banded Blackburns
Strength
Power Clean (5x3 q 2min)
*heavier than last week
Metcon
Metcon (4 Rounds for reps)
Four Rounds
- 1 min WBS
- 1 min Push Press
- 1 min Cal Row/Bike
*Rest 60 sec
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
Mobility
- Instep Series Stretch
- Twisted Cross
- Foam Roll Hams/Glutes/Triceps

2019-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run/400m Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 KB RDL
- 15 KBS
- 10 KB Presses
- 10 KB Glute Bridges
Strength
Bench Press (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Five Rounds
- 10 Power Clean
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Saddle Pose w/Eagle Arms
- Saddle Pose w/Archer Arms
- Thread the Needle

2019-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Team Tug of War
------------------------------
- Battle of the Bikes
Conditioning
Metcon (Time)
Teams of 3
- 100 Pull-Ups/150 Ring Rows
- 100 Back Squats
- 80 Box Jumps
- 80 Thrusters
- 60 T2B
- 60 Front Squats
- 40 Burpees
- 40 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll as Needed
- Pigeon on a Box
- Box Shoulder Stretch

2019-08-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Calorie Bike
- 10 Calorie Row
- 200m Run
- 10 KB RDL
- 10 Goblet Squat
- 10 KB Glute Bridges
-----------------------------------
- Foam Roll Hams/Glutes
Strength
Deadlift (5x5 q 2min)
Conditioning
Metcon (Time)
Four Rounds
- 30/20 Calorie Row
- 30/20 Calorie Bike
- 400m Run
Mobility
- Foam Roll Calves/Hams/Glutes
- Supine Twist
- Cat/Cow Pose

2019-07-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 12 Calorie Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- Banded Blackburns
Core
Three Sets
- 20 WTD Sit-Ups
- 30 sec Plank
- 15 Landmine Rainbows
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 60 DU/90 Singles
- 45 Air Squats
- 30/21 Calorie Bike
- 15 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Low Dragon
- Lizard Pose
- Dragon Pose

2019-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 12/10 Calorie
- 10 Push-Ups
- 8 Box Step-Ups
- 10 Sit-Ups
-----------------------------------
- Pigeon on a Box
- Instep Series Stretch
Strength
Power Clean (5x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 27/21 Calorie Row
- 21 Power Clean
- 15 Burpee BJ Over 24/20
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Saddle Pose w/Eagle Arms

2019-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 RDL
- 5 Shoulder Press
- 5 Thrusters
- 10 Glute Bridges
-----------------------------------
- Foam Roll Triceps
- OH Distraction
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Squat Snatch
- C2B Pull-Ups
Alpha:95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; RRx2
Mobility
- Legs up Wall
- Supine Twist
- Thread the Needle

2019-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Relay Fun "Tag Your It"
- 100m Row
- 1 Burpee
- 200m Run
- 1 Burpee
- 400m Bike
*Complete exercise and tag teammate to start when you finish first movement
*Team up evenly across class
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25min AMRAP
- 120/90 Calorie Bike
- 60 KB Snatch 44/26
- 300 DU/450 Singles
- 15 Rope Climbs or 45 PP 75/55
Mobility
- Single Leg Forward Fold R/L
- Single Leg Saddle Pose R/L
- Standing Straddle

2019-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- Sled Push/Pull
- 10 Swimmers
- 15 Air Squats
Strength
Bent Over Row (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 9 Power Clean
- 9 Front Squats
- 9 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Low Dragon
- Foam Roll Quads/Lats

2019-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Jog
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- OH Distraction
- Tricep Stretch
Strength
Split Jerk (3-3-1-1-1-1 q 2min)
*heavy for today
Metcon
Metcon (Time)
20-16-12-8-4
- Power Snatch
- T2B/K2E
- Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Lizard Pose w/Ext. Arms
- Supine Twist
- Seated Forward Fold

2019-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-Double MB Ball Hoover Ball
Metcon
Metcon (Time)
Teams of 2
- 1 mile Run (1x200m)
- 40 Squat Clean
- 40 Box Jumps 24/20
- 40 WTD OH Lunges
- 40 Box Jumps 24/20
- 40 Squat Clean
- 1 mile Run (1x200m)
Alpha: 115/75; OH 45/35
Omega: 75/55; OH 35/25
Fitness: 45/35; OH 15/10
One Works/One Rests
Mobility
- Foam Roll Lats/Glutes/Hams/Calves/
- Low Dragon Pose
- Dragon Pose

2019-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KBS
- 10 KB Thrusters
- Sled Push
Core
Three Sets
- 60 sec Plank
- 20 Russian Twists
Metcon
Metcon (AMRAP - Rounds)
25min AMRAP
- Plate Push
- 200m KB Run
- 400m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Seated Forward Fold
- Seated Straddle
- Fragon

2019-07-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Lats/Glutes/Hams
- 10 KB Glute Bridges
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-----------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS
Strength
Hang Snatch (3-3-3 q 2 min)
*Hang Squat Snatch
*Increase Weight
Hang Clean (3-3-3 q 2 min)
*Hang Squat Clean
*Increase Weight
Metcon
Metcon (Time)
Three Rounds
- 15/12 Calorie Bike/Row
- 12 Burpee Over Bar
- 9 Power Cleans
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose
- Foam Roll as Needed
- Dragon Pose

2019-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 Doubles/50 Singles
- 10 Sit-Ups
- 5 Banded BlackBurns
- 5 Strict Pull-Ups
- 10 Push-Ups
- 20 Lunges w/Pass-Through
-----------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Split Jerk (12 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 40 DU/60 Singles
- 20 Push-Ups
- 10 T2B/K2E
Mobility
- Thread the Needle
- Low Dragon
- Foam Roll Chest/Triceps

2019-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Box Steps
- 5 Jumping Air Squats
- 10 OHS w/PVC
- 20 Lunges w/Pass-Through
-----------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose
Strength
Hang Snatch (3-3-3 q 2 min)
*Hang Squat Snatch
*Same Weight
Hang Clean (3-3-3 q 2 min)
*Hang Squat Snatch
*Same Weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 8 Pull-Ups
- 10 Power Snatch
- 12 Burpees Over Bar
Alpha: 96/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose w/Ext. Arms
- Dragon Pose
- Twisted Cross

2019-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 0.5 mile Bike
- 15 KBS
- 350m Row
*First Round - WU
** Second Round - Faster
Core
Tabata Style (8x20:20)
- GHD Sit-Ups
- OHS 45/35
Metcon
Metcon (No Measure)
Three Rounds
- 60 sec 15/12 Cal Bike
- 60 sec 15 KBS
- 60 sec 15/12 Cal Row
- 60 sec 30 Reverse Lunges
*Rest 1 min
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
*Rest once finished
Mobility
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- Seated Straddle

2019-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 10 Swimmers
- 5 RDL
- 5 Power Clean
- 5 Strict Press
- 5 Push Press
-5 Back Squats
-----------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Split Jerk (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (No Measure)
Four Rounds on 5min
- 15 Burpee Over Bar
- 12 Deadlifts
- 9 Hang P Clean
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Lizard Pose
- Foam Roll Hams/Glutes

2019-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Head to Head Bike Foam Roller Challenge*
- Two People
- Two Bikes
- One Foam Roller
- Set Bikes Up Face to Face
- Set Foam Roller in the Middle
- Compete by Pushing Roller Back/Forth
- Peddle Until Foam Roller Hits Bike
*Round Robin Tournament
Metcon
Metcon (Time)
Teams of 3
- 90/60 Calorie Bike
- 75 Power Clean
- 75 Thrusters
- 90/60 Calorie Bike
- 60 Power Clean
- 60 Thrusters
- 90/60 Calorie Bike
- 45 Power Clean
- 45 Thrusters
- 90/60 Calorie Bike
- 30 Power Clean
- 30 Thrusters
- 90/60 Calorie Bike
- 15 Power Clean
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
-1000m Easy Bike
------------------------------
- Seated Forward Fold
- Seal Pose
- Thread the Needle

2019-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 10 Broad Jumps
- 20 Lunges w/Pass-Through
- 8 Step-Ups
- 15 KBS
-------------------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
-5 Power Snatch
- 5 Squat Snatch
Strength
Hang Snatch (3x3 q 2min)
*Hang Sqt Snatch
Hang Clean (3x3 q 2min)
*Hang Sqt Clean
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 100m WTD KB Lunges
- 50 WTD Step-Ups
- 50 KB C&J
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
*One KB
Mobility
- Foam Roll Glutes/Hams/Forearms
- Dragon Pose
- Lizard Pose

2019-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Independence Day***
8AM ONLY
DROM
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Omega:
- Inverted Push-Ups
- Thrusters 95/65
- DL 185/125
- KBS 53/35
- Ring Rows x 2
Mobility
- Enjoy the Day Celebrating Freedom

2019-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
7.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 200m Row
- 10 Push-Ups
- 15 KBS
- 10 PVC OHS
-------------------------------------------
- 10 RDL
- 5 Shoulder Press
- 5 Push Press
Strength
Split Jerk (5x3 q 2min)
*Heavier than Last Week
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 5 Pull-Ups
- 10 OHS
- 15 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2019-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
7.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- 8 Box Step-Ups
- 5 Broad Jumps
- 20 Lunges w/Pass-Through
-------------------------------------------
Using 2.5; 5; 10s
Three Rounds
- 7 Lateral Raises
- 7 Front Raises
- 7 Presses
- 7 Bent Over Reverse Flies
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*3s Same Wt.
Metcon
Metcon (5 Rounds for reps)
Four Rounds on 5min
- 30/21 Calorie Bike/Row
- 15 Burpee BJ Over 24/20
- ME 10m Shuttle Runs
*Record Shuttle Runs each rd
Mobility
- Low Dragon
- Foam Roll Calves
- Twisted Cross

2019-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 10 Push-Ups
- 25 RIng Rows
- 10 Box Steps
- 5 Strict Pull-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- 5/5 Figure Eights
- 10 Banded Pull-Aparts
- Banded Low Dragon
Strength
Split Jerk (6x4 q 2min)
*heavier than last week
Metcon
Metcon (Time)
- 50 Box Jump Overs
- 40 Pull-Ups
- 30 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Lizard Pose w/Ext. Arms
- Foam Roll Quads/Lats

2019-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile Bike (800m)
- Sled Push/Pull
- 5 Push-Ups
- 8 Strict Pull-Ups
- 10 RDL
- 10 Shoulder Press
-------------------------------------------
- 50 Banded Lat Pull Downs
Strength
Bent Over Row (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Five Rounds
- 9 Deadlifts
- 12 Burpees
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Foam Roll Hams/Glutes
- Supine Twist
- Seal Pose

2019-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 OHS
- 10 KBS
- 10 Push-Ups
-------------------------------------------
- 15 KB Glute Bridges
- Banded Pigeon Pose
Strength
Back Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 45 Sit-Ups
- 30 KB Clean & Jerk
- 15 Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Seated Forward Fold
- Standing Straddle
- Pigeon Pose

2019-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Drag Races
Metcon
Metcon (Time)
Teams of 3
- 120 Power Cleans
- 120 Box Jumps 24/20
- 12 Rope Climbs
- 90 Power Cleans
- 90 Box Jumps
- 9 Rope Climbs
- 60 Power Cleans
- 60 Box Jumps
- 6 Rope Climbs
- 30 Power Cleans
- 30 Box Jumps
- 3 Rope Climbs
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Sub Seated Sled Drags for Rope Climbs
**Use long white ropes to pull sled hand over hand
Mobility
- Foam Roll Back/Lats/ Triceps
- Lizard Pose
- Box Stretch

2019-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Lats/Hams
- OH Banded Distraction
-------------------------------------------
- 200m Run
- 5 Snatch Grip RDL
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 Squat Snatch
Strength
Hang Snatch (3x3 q 2min)
*Hang Squat Snatch
Hang Clean (3x3 q 2min)
*Hang Squat Clean
Metcon
Metcon (Time)
- 30 Power Snatch
- 200m Run
- 30 Hang Power Cleans
- 200m Run
- 30 Thrusters
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Hams/Quads
- Saddle Pose w/Archer Arms
- Seal Pose

2019-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push
- 16 Lunges w/Pass-Through
- 10 Jumping Air Squats
-------------------------------------------
- 3 min DU Practice or DU Contest
Double-Unders (Max Effort Unbroken)
Core
Three Rounds
- 60 sec Plank
- 30 sec Hollow Hold
- 15 WTD GHD Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 75 DU/100 Singles
- 50 Air Squats
- 200m Run
Mobility
- Pigeon Pose
- Foam Roll Quads/Hams/Calves
- Low Dragon

2019-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata
- Lunges
- Push-Ups
Strength
Split Jerk (6x4 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 5 Deadlifts
- 10 Power Clean
- 15 Front Squats
- 20/15 Calorie Bike/Row
- 50 DU/75 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Seated Straddle
- Lizard Pose
- Dragon Pose

2019-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Box Steps
- 20 Lunges w/Pass-Through
-----------------------------------------
- 10 Banded Good Mornings
- Banded Lizard Pose
Strength
Back Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Four Rounds
- 21 Deadlifts
- 15 Box Jumps
- 9 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 55/45
Mobility
- Foam Roll Quads/Hams
- Down Dog
- Thread the Needle

2019-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 5 RDL
- 5 Front Squats
- 10 Strict Press
- 5 Back Squats
- 10 Push-Ups
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 Bent Over Trunk Twists
- 60 sec Plank
Strength
Bent Over Row (5x5 q 2min)
*5-10lbs heavier than last week
**Add a weight to your back (Taple Top BOR)
Metcon
Metcon (Time)
- 75 WBS
- 50/35 Calorie Bike/Row
10 Rounds
- 5 Pull-Ups (10 Ring Rows)
- 10 Push-Ups
- 15 Air Squats
Alpha: 20/14 at 10'
Omega: 16/12
Fitness: 14/10
Mobility
- Forward Fold
- Twisted Cross
- Supine Twist

2019-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 10 MB RDL
- 10 MB Clean
- 10 MB Squats
- 10 MB Presses
Core
Tabata
- OHS 45/35
- Hollow Hold
3x24 Russian Twist w/MB
Metcon
Metcon (Time)
Five Rounds
- 21 Sit-Ups
- 18 Med Ball Sqt Jumps*
- 50' Walking Lunge w/MB 20/14
*Full Squat
Mobility
- Pigeon Pose
- Lizard Pose
- Foam Roll

2019-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 15 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 RDL
- 5 Snatch Pull
- 5 Power Snatch
- 5 OHS
-------------------------------------------
- 10 Pass-Throughs
- PVC Front Rack Stretch
Strength
Hang Snatch (3x3 q 2min)
*Hang Squat Snatch
**heavier than last week
Hang Clean (3x3 q 2min)
*Hang Squat Clean
**heavier than last week
Metcon
Metcon (Time)
21-15-9
- Cal Row
- Front Squats
15-12-9
- T2B/K2E
- Hang Sqt Clean
12-9-6
- Burpees Over Bar
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose
- Foam Roll Quads/Hams
- Seated Forward Fold

2019-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 MB RDL
- 10 MB Clean
- 10 MB Press
- 10 MB Slams
- 200m Run
Core
Tabata (8x20:10)
- Scissor Kicks
- Flutter Kicks
3x25 Wall Ball Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 20 KBS
- 20 Sit-Ups
- 20 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
Mobility
- Dragon Pose
- Twisted Cross
- Thread the Needle

2019-06-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- 10 Swimmers
- Bear Crawl
- 10 Dips/Push-Ups
- 10 Jumping Air Squats
- 10 Calorie Row/Bike
-------------------------------------------
- OH Distraction
Strength
Split Jerk (6x4 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/75 Singles
- 30/21 Calorie Row/Bike
- 10 Push Jerk
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Seal Pose
- Foam Roll Glutes/Quads

2019-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Push-Ups
- 8 Strict Pull-Ups
- 16 Lunges w/Pass-Through
-----------------------------------------
- 5 Banded Blackburns
- 5/5 Figure Eights
Strength
Bent Over Row (5x5 q 2min)
*heavier than last week
Metcon
Metcon (No Measure)
Five Rounds x 4min
- 12 Snatches
- 12 Burpee Over Bar
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Lats/Calves
- Low Dragon
- Down Dog

2019-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 15 Air Squats
- 10 Pull-Ups
-------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
*Moderate Wt.
Metcon
Metcon (Time)
Five Rounds
- 21 WBS
- 200m Farmer Walk
- 9 HSPU
Alpha: 20/14; 2x53/35
Omega: 16/12; 2x44/26; 15 Push Presses 75/55
Fitness: 14/10; 2x35/18-20; Declined Push-Ups
Mobility
- Foam Roll Glutes/Back/Hams
- Twisted Cross
- Lizard Pose

2019-06-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 7 Strict Pull-Ups
- 5 Ring Dips
- 20 Squats
- 35 DU/50 Singles
-------------------------------------------
- 5 Figure Eights
- 10 Pass-Throughs
Core
Three Rounds
- 60sec Plank
- 20 Russian Twist w/Med Ball
- 25 Med Ball Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 25 DU/40 Singles
- 5 Power Snatch
- 25 DU/40 Singles
- 5 Muscle-Ups/10 Strict Pull-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35/20 Ring Rows
Mobility
- Low Dragon
- Fragon Pose
- Supine Twist

2019-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 5 Box Step-Ups
- 5 Goblet Squats
- 5 KB RDL
- 10 KBS
-------------------------------------------
- 15 BB Glute Bridges
- Light Foam Roll Hams/Glutes
Strength
Back Squat (5x5 q 2min)
*Moderate Weight
Metcon
Metcon (Time)
21-15-9
- KBS
- BJ Over
- Front Squat
Alpha: 53/35; 155/115
Omega: 44/26; 125/85
Fitness: 35/26; 75/55
*No Rack
Mobility
- Box Stretch
- Foam Roll Quads
- Saddle Pose

2019-06-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row/Bike
- 5 Banded Blackburns
- 10 Push-Ups
- 8 Strict Pull-Ups
- 20 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Hang Snatch (2-Position Hang Squat Snatch q 2min)
*High Hang/Below Knee
Hang Clean (2-Position Hang Squat Clean q 2min)
*High Hang/Below Knee
Metcon
Metcon (Time)
Buy In: 50 Calorie Bike/Row
Three Rounds
- 21 C2B Pull-Ups
- 15 Back Squats
- 9 Power Clean & Jerk
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
*No Rack
Mobility
- Foam Roll Hams/Lats
- Lizard Pose w/Ext. Arms
- Frog Pose

2019-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 600m Jog
Tabata
- Flutter Kicks
- Scissor Kicks
-------------------------------------------
- 15 Calorie Bike
- 5/5 One Arm Med Ball Push-Ups
- 10 Up Down Planks
- 10 KB Thrusters
Metcon
Metcon (Time)
20min AMRAP
- 75 WBS
- 60 Abmat Sit-Ups
- 45/30 Calorie Bike
- 30 Burpee BJ
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Teams of 2
Mobility
- Frog Pose
- Box Stretch
- Pigeon on Box

2019-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Sled Push
-------------------------------------------
- Banded Blackburns
- 10 Pass-Throughs
- 5/5 Figure Eights
Strength
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Mobility
- Foam Roll Lats/Hams
- Thread the Needle
- Lizard w/Ext. Arms

2019-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1000m Row
Strength
*12min Each
The CrossFit Football Total
Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Mobility
- Foam Roll Hams/Glutes/Lats
- Twisted Cross
- Supine Twist

2019-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hams/Glutes/Lats
- Lizard Pose
- Dragon Pose
- Low Dragon Pose
Metcon
Metcon (Time)
Three Rounds
- 200m Farmer Carry
- 20 KB Presses
- 200m KB Front Rack Carry
- 20 KB Deadlifts
Mobility
- Foam Roll Hams/Quads/Lats
- Saddle Pose
- Standing Straddle

2019-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Foam Roll Quads/Lats/Hams
- Lizard Pose w/Ext. Arms
- Dragon Pose

2019-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
-------------------------------------------
- Hoover Ball Fun
Metcon
Metcon (Time)
Teams of 3
- 100/70 Calorie Row
- 75 BJ Over 24/20
- 50 Thrusters
- 800m Run
- 50 Thrusters
- 75 BJ Over
- 100/70 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Hams/Calves/Glutes
- Box Stretch
- Pigeon on a Box

2019-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 1/2mile Bike
- 10 Box Step-Ups
- 10 Pull-Ups
- 10 WTD Push-Ups
- 20 DU/35 Singles
-------------------------------------------
- Banded Ankle Mobilization
- Banded Tricep Stretch
Strength
Front Squat (12 min to heaviest)
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- Front Squats
- 30 Double-Unders/45 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*No Rack
Mobility
- Foam Roll Quads
- Low Dragon
- Saddle Pose

2019-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Wide Push-Ups
- 5 Narrow Push-Ups
- 10 Banded Pull-Aparts
- 10 Box Step-Ups
- 10 Calorie Row/Bike
Strength
Bench Press (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 35 WBS
- 30 Sit-Ups
- 25/20 Calorie Row/Bike
- 15 Burpee BJ Over 20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Foam Roll Triceps/Chest
- Dragon Pose
- Lizard Pose w/Ext. Arms

2019-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata
- Push-Ups
- Sit-Ups
Strength
Three Sets
- ME BB Curls
- ME Dips
- ME Strict Pull-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 18 Alt. KB Snatch
- 25/18 Cal Bike/Row
- 20 Burpees
- 18 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/18-20; 135/95
Mobility
- Foam Roll Lats/Hams
- Down Dog
- Seal Pose

2019-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- 20 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Strict Press
- 5 Back Squat
- 10 Glute Bridges
-----------------------------------------
- Banded Pigeon Pose
- Banded Lizard Pose
Strength
Deadlift (12 min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 12 Front Rack Lunges
- 9 Power Clean
- 6 HSPU
Alpha: 115/75
Omega: 75/55; 12 Push Press
Fitness: 55/45; 18 Box Push-Ups
Mobility
- Foam Roll Quads/Hams/Lats
- Child's Pose w/Ext Arms
- Supine Twist

2019-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push
- 10 Pull-Ups
- 10 Push-Ups
- 20 Lunges
Tabata
- KBS
- Sit-Ups
Metcon
Metcon (No Measure)
Four Rounds on 5:00
- 5 KB Clean + Jerk - R
- 5 KB Clean + Jerk - L
- 5 KB Snatch - R
- 5 KB Snatch - L
- 10 C2B Pull-Ups
- 20/14 Calorie Bike
Alpha: 53/35
Omega: 26/18/Pull-Ups
Fitness: 20/13/Ring Rows x2
Mobility
- Thread the Needle
- Twisted Cross
- Dragon Pose
- Down Dog

2019-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Push-Ups
- 5 Broad Jumps
- 7 Cal Row/Bike
-------------------------------------------
- 5 RDL
- 5 Clean Pulls
- 5 Power Cleans
- 5 Front Squats
- 5 Back Squats
Strength
Front Squat (5-3-3-1-1-1 q 2min)
Goal: Heavy for Today
Metcon
Metcon (Time)
- 50 Burpees
- 40/30 Calorie Row/Bike
- 30 Hang Sqt Clean
Alpha: 135/95
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Triceps/Hams/Glutes
- Lizard Pose w/Ext. Arms
- Pigeon Pose

2019-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 10 Ring Rows
- 20 Lunges w/Pass-Through
- 10 WTD Push-Ups
- 20 WTD Air Squats
- 35 DU/50 Singles
Core
Three Sets
- 12 Barbell Rollouts
- 45/45/45 Rotating Plank
Metcon
Metcon (Time)
100-80-60-40-20
- Double-Unders*
50-40-30-20-10
- Air Squats
25-20-15-10-5
- Push-Ups
*Singles 150-120-90-60-30
Mobility
- Foam Roll Hams/Calves
- Dragon Pose
- Saddle Pose w/Eagle Arms

2019-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Row
- Sled Push/Drag
- 10 Pull-Ups
- 15 Push-Ups
- 20 Air Squats

- 5 RDL
- 5 Back Squats
- 5 Strict Press
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Goal: New PR
*Heavy for the day
Metcon
Metcon (Time)
- 1000m Row
Three Rounds
- 21 Deadlifts
- 15 Burpee Over Bar
- 9 Push Jerk
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Seated Forward Fold
- Seal Pose
- Seated Straddle

2019-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***UPDATE***
There will be NO CLASS on Saturday, May 11. Enjoy a rest day with family and give your Mom a call.

2019-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 20 Squats w/Plate OH
- 20 WTD Push-Ups
- 20 OH WTD Lunges
- 20 WTD Sit-Ups
-------------------------------------------
- 10 Glute Bridges
- 20 Banded Flys
- 20 Face Pulls
Strength
Bench Press (5-3-3-3-1-1q 2 min)
*Superset 1, 3, 5 w/Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 T2B
- 10 Push Press
- 100' Lunges
Alpha: 105/80
Omega: 75/55
Fitness: 45/35
*No Racks
Mobility
- Twisted Cross
- Foam Roll Triceps/Lats/Glutes
- Dragon Pose

2019-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Drag Backwards
- 8 Strict Pull-Ups
- 15 WTD Push-Ups
- 25 Air Squats
- 5 RDL
- 5 Back Squats
Core
Tabata 8x20:10
- Flutter Kicks
- Scissor Kicks
3x10 WTD GHD Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 50 WBS
- 12 Deadlifts
- 12 Burpees
Alpha: 20/14; 135/95
Omega: 16/12; 115/75
Fitness: 14/10; 95/65
*Rest 2:30
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 35 WBS
- 9 Deadlifts
- 9 Burpees
Alpha: 20/14; 185/125
Omega: 16/12; 135/95
Fitness: 14/10; 115/75
*Rest 2:30
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 20 WBS
- 6 Deadlifts
- 6 Burpees
Alpha: 20/14; 225/155
Omega: 16/12; 155/105
Fitness: 14/10; 135/95
Mobility
- Seated Forward Fold
- Seal Pose
- Pigeon Pose

2019-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push
- 10 WTD Push-Ups
- 10 Lunges w/Pass-Through
- 7 Strict Pull-Ups
- 10 Ring Rows
- 10 BB Glute Bridges
Strength
Deadlift (5-3-3-3-1-1 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 21/15 Calorie Row
- 21 Pull-Ups/42 Ring Rows
Three Rounds
- 9 P Clean
- 9 Push Jerks
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Supine Twist
- Thread the Needle
- Foam Roll Quads

2019-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Push-Ups
- 10 Box Steps
- 10 Lunges w/Pass-Through
Metcon
HERO WOD "Chris Kyle" (Time)
Three Rounds
- 40 Kettlebell Swings (53/35 lb)
- 40 Box Jumps (24/20 in)
- 40 Thrusters (65/45 lb)
- 40 Elevated Push-ups (feet on 24/20 in box)
Mobility
- Thread the Needle
- Supine Twist
- Lizard Pose

2019-05-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 Calorie Row
- 10 KB RDL
- 10 Goblet Squat
- 10 KB PP
- 10 Swimmers
Core
- 3x20 WTD Sit-Ups
- Accumulate 90 sec Hollow Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 Sit-Ups
- 200m Run
- 10 Alt. KB Snatch
Alpha: 35/20
Omega: 26/18
Fitness: 13/10
Mobility
- Foam Roll Lats/Hams
- Single Leg Forward Fold
- Lizard w/Ext Arms

2019-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Craw
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Squat to Stands
- 30 sec Squat Hold
-------------------------------------------
- Tricep Stretch
- Smash Forearms
- Wrist Stretch
Strength
Front Squat (5-5-3-3-3-1 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 10 C2B Pull-Ups
- 10 Front Squat
- 10 Burpees
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Quads
- Thread the Needle
- Dragon Pose

2019-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Tabata 8x20:10
- Air Squats
- Sit-Ups
Strength
Three Sets
- ME DB Bicep Curls
- 3x35 Banded Tricep Ext
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
Metcon
Metcon (Time)
- 800m Run
- 125 DU/200 Singles
- 2km Row
- 125 DU/200 Singles
- 800m Run
Mobility
- Low Dragon
- Lizard Pose
- Saddle Pose

2019-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Crab Walk
- 5 Banded Blackburns
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 WTD Push-Ups
- 25 Air Squats
Strength
Bench Press (5-5-3-3-3-1 q 2min)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2019-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
10min AMRAP
- Calorie Bike
EMOM
- Increasing Burpees (1,2,3,4,5,4,3,2,1)
Metcon
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
Teams of 3
- 30 Burpees
- 30 Hang Power Clean
- 30 T2B/K2E/Sit-Ups
- 30 Thrusters
- 150/100 Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Quads/Hams
- Seal Pose
- Standing Forward Fold

2019-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push
- 5 Candlesticks
- 10 Jumping Air Squats
- 10 WTD Push-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose
- Ankle Mobilization
Strength
Front Squat (5-5-3-3-3-3 q 2min)
*3s at least 80%
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 25 Sit-Ups
- 5 Back Squats
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
*No Racks
Mobility
- Foam Roll Hams/Calves
- Standing Straddle
- Seated Forward Fold

2019-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row/Bike
- 10 WTD Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
Core
Two Sets
- 50 Tire Strikes
- 30/30/30s Rotating Planks
Metcon
Metcon (AMRAP - Reps)
5min AMRAP
- 30/21 Calorie Row/Bike
- 21 Power Snatch
- ME Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
*Rest 2:30min
Metcon (AMRAP - Reps)
5min AMRAP
- 30/21 Calorie Row/Bike
- 15 Power Snatch
- ME Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 2:30min
Metcon (AMRAP - Reps)
5min AMRAP
- 30/21 Calorie Row/Bike
- 9 Power Snatch
- ME Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Lizard Pose w/Ext. Arms
- Foam Roll Lats/Back/Hams

2019-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Strict Press
- 5 Front Squats
- 5 Back Squats
- 5 Behind the Neck Press
- 10 Sit-Ups
- 10 Box Steps
-------------------------------------------
- Banded Pigeon Pose
- Banded Lizard Pose
Strength
Deadlift (5-5-3-3-3-3 q 2min)
*3s at least 80%
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
2-4-6-8-10-12-etc.
- Push Press
- T2B/K2E/Leg Lever
- BJ Over
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*No Rack
Mobility
- Supine Twist
- Thread the Needle
- Seal Pose

2019-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 35 DU/50 Singles
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
-------------------------------------------
- 10 Glute Bridges
- Foam Roll Chest
- OH Banded Distraction
Strength
Bench Press (5-5-3-3-3-3 q 2:30min)
*3s at least 80%
**Superset with ME Strict Pull-Ups
*Sets 1,3,5
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 50 DU/75 Singles
- 10 Hang Sqt Cleans
Alpha: 105/80
Omega:75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Calves
- Low Dragon
- Single Leg Saddle

2019-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 20 Lunges
- 10 Push-Ups
- 5 Blackburns
- 10 Box Step-Ups
-------------------------------------------
- 10 RDL
- 10 Glute Bridges
- Smash and Floss Hamstrings
Strength
Deadlift (5x5 q 2min)
*70-75%
*Heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 21 Sit-Ups
- 15 Box Jumps
- 9 Deadlifts
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Mobility
- Supine Twist
- Seal Pose
- Saddle Pose

2019-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Hanging Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 WTD Push-Ups
- 20 WTD Lunges
- 15 Sit-Ups
Strength
Three Sets
- ME Hammer Curls
- 10-15 Arnolds
- ME OH DB Tricep Ext
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 40 T2B/K2E/Leg Levers
- 30 Back Sqt
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Pigeon Pose
- Single Leg Forward Fold
- Foam Roll Glutei/Hams

2019-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 10 Diamond Push-Ups
- ME Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------------------
- T-Spine Stretch
- Tricep Stretch
- OH Banded Distraction
Core
- 3x10 BB Rollouts
- 3x18 GHD Sit-Ups
Metcon
Metcon (Time)
-20 Power Snatch
-20 Burpees Over Bar
-20 OHS
-20 Burpees Over Bar
-20 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Lats
- Dragon Pose
- Twisted Cross

2019-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- Bear Crawl
- 10 Sqt to Stands
- 5 Blackburns
- 20 Jumping Lunges
- 25 Sit-Ups
-------------------------------------------
- OH Banded Distraction
- Tricep Stretch
- Banded Low Dragon
Strength
Front Squat (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
3min AMRAP
- 12/9 Calorie Row
- 9 Power Clean
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
3min AMRAP
- 200m Run
- 7 Hang Sqt Clean
Alpha: 115/75
Omega: 95/65
Fitness: 65/55
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
3min AMRAP
- 12/9 Calorie Row
- 5 Sqt Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/65
Mobility
- Lizard Pose
- Low Dragon Pose
- Seated Straddle

2019-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 MB Slams
- 5 Diamond Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Burpees Over MB
Strength
Bench Press (5x5 q 2:30min)
*Heavier than last week
**Superset Bench Press with ME Dips
Scale to Box Dips
Sets 1, 3, 5
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 21 WBS
- 15 Power Snatch
- 9 Lat Burpee Over Bar
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 55/45
Mobility
- T-Spine Stretch
- Foam Roll Hams/Lats
- Box Stretch

2019-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 Calorie Row
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- Sled Push
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 BB Glute Bridges
- OH Banded Distraction
Strength
Deadlift (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 5 Strict HSPU
- 10 OHS
- 10 Deadlifts
Alpha: 95/65
Omega: Kipping HSPU or 5" Relief HSPU; 75/55
Fitness: Push Press; 45/35
Mobility
- Lizard Pose
- Supine Twist
- Saddle Pose w/Eagle Arms

2019-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Box Step-Ups
- 10 Sit-Ups
- 10 RDL
Strength
Bicep Curls
- 3xME (failure)
Banded Tricep Ext
- 3x35
21 Complex - 3 sets
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the World
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- T2B/K2E
10-9-8-7-6-5-4-3-2-1
- Deadlift
Alpha: 225/175
Omega: 185/125
Fitness: 135/95
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Cross Shin Pose

2019-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calories
- 10 Push-Ups
- 5 Banded Blackburns
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 30 sec Squat Hold
-------------------------------------------
- 2min DU Practice
Core
Three Sets
- 15 GHD Sit-Ups
- 60 sec Plank
Conditioning
Metcon (Weight)
3min x 5 Rounds
- 20/14 Cal Row
- 40 DU
- 5 Hang Sqt Clean
Increase Wt. each Round
*Record last 1x5 Hang Sqt Clean
Mobility
- Low Dragon Pose
- Dragon Pose
- Lizard Pose

2019-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Box Jumps
- 10 KB Thrusters
- PVC Front Rack Stretch
- 10 Banded Good Mornings
-------------------------------------------
- Banded Low Dragon
- Banded Pigeon Pose
- Tricep Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 10 Power Snatch
- 20 BJ Over 24/20
- 30 WBS
Alpha: 115/75; 20/14
Omega:75/55; 16/12
Fitness: 55/45; 14/10
Mobility
- Pigeon Pose
- Saddle Pose
- Foam Roll Calves/Quads

2019-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 10 MB Slams
-------------------------------------------
- 15/15 Lat Pull Downs
- 10 Banded One Arm Dips
- OH Banded Distraction
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 50/40 Cal Row
- 40 Sit-Ups
- 30 C2B Pull-Ups/Pull-Ups/RRx2
- 20 Sandbag/Slamball/Med Ball Over Shoulder*
*At least 20lbs
Mobility
- Foam Roll Back/Lats/Hams
- Supine Twist
- Seal Pose

2019-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- Banded Blackburns
- 10 Swimmers
- 5 Strict Pull-Ups
- 10 RDL
- 5 Front Squats
- 5 Power Cleans
- 5 Strict Press
- 30 sec Front Sqt Hold
---------------------------------
- 10 Squat to Stands
- PVC Front Rack Stretch
- Tricep Stretch
- Smash/Grind Forearms
- Wrist Stretch
Strength
Hang Clean (3-1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
Team Barbara
Pair-Up
20min AMRAP
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
*One Works/One Rests
Mobility
- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle Pose

2019-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1min Push-Ups
- Rest 60 sec
- 1min Sit-Ups
- Rest 60 sec
- 400m Run
Conditioning
Metcon (Time)
Eight Rounds
- 20/14 Calorie Row
- 200m Run
Mobility
- Forward Fold
- Supine Twist
- Foam Roll as Needed

2019-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Push-Ups
- 10 KB DL
- 10 KBS
- 10 Swimmers
-------------------------------------
- 5 Banded Blackburns
- 10 Banded Lat Pull Downs
- OH Banded Distraction
Strength
Shoulder Press (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 30 Power Snatch
- 600m Run
- 60 Thrusters
- 600m Run
- 30 Power Snatch
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Lats/ Glutes/Calves
- Low Dragon
- Couch Stretch

2019-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

**SAVE the DATE**
- 3.27.2019 at 6pm
- Hot Dog Night in the Gym
- Bring a Side Dish and Drink
3.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Hanging Shrugs
- 5 Hanging Backward Circles
- 10 Kip Swings
- 10 Air Squats
Strength
Pull-ups (3xME q 2min)
*Record Greatest
**Total in Comments
Metcon
Metcon (Time)
4:00 x 5 Rounds
- 9 Burpee BJ Over 24/20
- 15 Goblet Squat
- 200m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
*Record Slowest Time
Mobility
- Twisted Cross
- Foam Roll Quads
- Thread the Needle

2019-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 10 Soleus Stretches on Wall
- 10 Lunge Stretches on Wall
- 5/5 Squat Twists
- 10 Toe Touches to Squat
- Instep Series Stretch
- 5 RDL
- 5 Upright Rows
- 5 Front Squats
- 5 Back Squats
Strength
Back Squat (15 minutes to heaviest)
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
3-6-9-12-15-etc.
- Deadlift
- Hang Power Clean
- Push Jerk
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Hams/Low Back
- Supine Twist
- Seal Pose

2019-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 50 Tire Strikes
- 25 WTD Sit-Ups
- 200m Run
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 20 WBS
- 20 P Snatch
- 20 BJ 24/20
- 20 Push Press
- 200m Run
Alpha: 20/14; 75/55
Omega: 16/12; 65/45
Fitness: 14/10; 45/35
Mobility
- Supine Twist
- Foam Roll as Needed
- Thread the Needle

2019-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Shoulder Press
- 10 Bent Over Row
- 10 Back Squats
- 10/10 Flutter Kicks
------------------------------------------
- Banded Blackburns
- Twisted Cross
- Tricep Stretch
Strength
Pull-ups (3x ME Chin-Ups)
*Record Greates
**Total in Comments
Conditioning
Metcon (Time)
Five Rounds
- 10 Push Press
- 15/12 Calorie Row
- 20 Sit-Ups
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
Mobility
- Down Dog
- Seal Pose
- Saddle Pose

2019-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 RDL
Strength
Shoulder Press (5-3-1-1-1 q 2min)
Metcon
Metcon (4 Rounds for reps)
4:00m x Four Rounds
- 400m RUn
- 1 Round Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Max Power Clean
*Rest 2 min
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Thread the Needle
- Twisted Cross

2019-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 50' Lunges
- 10 Push-Ups
- 200m Run
- 10 RDL
Strength Endurance
Metcon (AMRAP - Reps)
Teams of 3
In 7 minutes...
- 50 BS 135/95; 95/65; 75/55
- 50 BS 155/105; 115/75; 85/60
- AMRAP BS 185/125; 135/95; 95/65
*Rest 3min
Metcon (AMRAP - Reps)
Teams of 3
In 7 minutes...
- 50 BP 115/75; 75/55; 55/45
- 50 BP 135/95; 95/65; 65/55
- AMRAP BP 155/105; 115/75; 85/60
*Rest 3min
Metcon (AMRAP - Reps)
Teams of 3
In 7 minutes...
- 50 DL 155/105; 115/75; 75/55
- 50 DL 185/125; 135/95; 95/65
- AMRAP DL 225/155; 185/125; 115/75
Mobility
- Foam Roll Hams/Lats/Back
- Pigeon Pose
- Dragon Pose

2019-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Musical Bears Fun
------------------------------------------
- 200m Run
- 10 Push-Ups
- 10 KB RDL
- 10 Goblet Squats
- 10 KB PP
- 5 Box Jumps
- Box Stretch
Core
Two Sets
- 30sec Plank
- 30 sec R Plank
- 30 sec L Plank
- 25 WTD Sit-Ups
Metcon
Metcon (Time)
- 200m Run
- 50 KB Snatches
- 200m Run
- 50 Box Jumps 24/20
- 200m Run
- 50 Thrusters 45/35
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Foam Roll as Needed
- Low Dragon
- Saddle Pose

2019-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hamstrings/Lats
- T-Spine Stretch
Dynamic Moves
- Saddle Pose Rocks while smashing quads
- Bouncing Butterfly Stretch
- 5 Feet Over Head to Seated Straddle
- Squat Hold knees in/out
- 10 Squat to Stands
Movement Prep
- 250m Row
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns
- 5 Snatch Grip RDL
- 5 Snatch Pulls
- 5 Power Snatch
- 5 Snatch Grip BNP
- 5 OHS
- 250m Row
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
Mobility
- Foam Roll as Needed
- Down Dog
- Seal Pose
- Seated Forward Fold

2019-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Cal Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 KB Presses
- 15 KBS
- 20 Lunges
Strength
Shoulder Press (5x5q 2min)
- 2x5@WU
- 3x5@Working Wt.
Metcon
Metcon (Time)
Six Rounds
- 21/15 Cal Row
- 12 Burpees
- 100m Farmer Carry
Alpha: 2x53/35
Omega: 2x44/26
Fitness: 2x35/18-20
Mobility
- Dragon Pose
- Grind/Foam Roll Forearms/Triceps
- Sphinx Pose

2019-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 10 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Power Clean
-------------------------------
- Tricep Stretch
- Banded Lizard Pose
Strength
Hang Clean (Power Clean+Hang Sqt Clean 5x3 q2min)
-2x3@WU
-3x3@Working Wt.
Metcon
Metcon (Time)
21-18-15-12
- OHS
- Burpee Over Bar
- Cal Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Glutes/Lats
- Seated Straddle
- Dragon Pose

2019-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 Cal Row
- 10 Push-Ups
- 20 Ring Rows
-------------------------
- Banded Blackburns
- 10 Swimmers
- OH Banded Distraction
Strength
Pull-ups (Strict Chin-Ups 5xME q 2min )
*Record Greatest Set
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 5 Strict Pull-Ups
- 10 Deadlifts
- 15/12 Cal Row
Alpha: 155/105
Omega: 135/95; Banded Strict PU
Fitness: 95/65; RRx2
Mobility
- Thread the Needle
- Supine Twist
- Down Dog

2019-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Three Rounds
- 200m Row
- 10/10 WTD Step-Ups
- 10/10 One Arm DB Presses
- 10 Push-Ups w/Shoulder Taps
- 25' OH WTD Lunge
*Increase Weight each Round
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes
Mobility
- Foam Roll Lats/Back/Hams
- Box Stretch
- Dragon Pose
- Twisted Cross

2019-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 50 DU/75 Singles
- 10 Push-Ups
- 5 Strict Pull-Ups/Negatives
- 5 Banded Blackburns
----------------------
- Partner Front Rack Stretch w/BB
- Banded Low Dragon
Strength
Shoulder Press (5x5q 2min)
-2x5@WU
-3x5@Working Wt.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Power Clean
- 15 AbMat Sit-Ups
- 21 DU
Alpha: 120/80
Omega: 80/60
Fitness: 60/50
Mobility
- Twisted Cross
- Supine Twist
- Child's Pose w/Ext. Arms

2019-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 10 Push-Ups
- 5 Broad Jumps
- 5 Box Jumps
- 30 sec Plank
- 5 RDL
- 30 sec Front Rack Sqt Hold w/BB
-------------------------------
- Weighted Thoracic Ext (Vert/Horz Roller)
- Tricep Smash on BB
Strength
Hang Clean (Power Cln + Hang Sqt Clean 5x3 q 2min)
-2x3@WU
-3x3@Working Wt.
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Deadlifts
- 21 Box Jumps 20
Alpha: BW
Omega: .75BW
Fitness: .5BW
Mobility
- Dragon Pose
- Cat/Cow Pose
- Cross Shin Pose

2019-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 200m Run
- 10 KBS
- 5/5 KB Press
- 10 Goblet Squat
- 30 sec Plank
-------------------------
- Light Foam Roll Lats/Shoulders
- OH Banded Distraction
Strength
Pull-ups (4 sets ME q 2min)
*Record greatest
Metcon
Metcon (5 Rounds for reps)
Five Rounds x 4 min
- 35/25 Calorie Row
- 25 KBS
- ME Shuttle Sprints
*Rest 2min
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
*Record Sprints each Rd
Mobility
- Seated Straddle
- Low Dragon
- Foam Roll Lats/Hams

2019-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Burpees
- 10 Lunges w/Pass-Through
- 15 KBS
- 10 Goblet Squat
- 20 sec Squat Hold
------------------------------------
- Light Foam Roll Hams
- 20 sec Squat Hold
Strength
Back Squat (5x5 q 2min)
-2x5@ WU
-3x5@ Working (5lb increase)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
* Three Rounds
- 3 Power Clean
- 3 Front Squat
- 3 Push Jerk
* 6 Burpees
* 12 T2B
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Pigeon Pose
- Seal Pose
- Seated Forward Fold

2019-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
10min EMOM
Odd: 45 sec Tire Flips
Even: 45 sec Burpees
Metcon
Metcon (Time)
Teams of 2
- 100 Back Squats
- 400m Run
- 100 Power Clean
- 400m Run
- 100 Strict Press
- 400m Run
- 100 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*One Work/One Rest
**Run Together
Mobility
- Foam Roll Hams/Glutes/Quads
- Pigeon Pose
- Dragon Pose

2019-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Movement Prep
- Foam Roll Hams/Calves/Lats
- T-Spine Stretch
- 10/10 Squat Twist
- Box Stretch
- Frog Pose w/Twist
- 10 Squat Stands
- 10 Knees In/Out Squats
Warm-up
Three Sets
- 10 T2B/Knee Raises
- 15 DU/25 Singles
- 5 Squat Cleans Wt. Rd 1; Rd 2; Rd 3
----------------------------------------------
- 5 min to Build to heavy Squat Clean
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 105#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Mobility
- Low Dragon Pose
- Dragon Pose
- Foam Roll Quads/Hams
- Pigeon Pose

2019-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- Bear Crawl
- Sled Push
- Sled Drag Backwards w/Row
- 5 Banded Blackburns
- 10 Push-Ups
- 10 Sit-Ups
Strength
Pull-ups (Strict Chin-Ups 4x ME q 2min )
*Record Greatest
Conditioning
Metcon (Time)
- 75/50 Cal Row
- 20 Jumping Lunges
- 60/40 Cal Row
- 20 Jumping Lunges
- 30/20 Cal Row
- 20 Jumping Lunges
- 15/10 Cal Row
- 20 Jumping Lunges
Mobility
- Lizard Pose
- Seated Forward Fold
- Child's Pose w/Ext Arms

2019-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 200m Run
- 200m Row
- 50 DU/75 Singles
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Jumping Lunges
- 10 Banded Good Mornings
Strength
Hang Clean (Power Clean + Hang Squat Clean 5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/90 Singles
- 30 WBS
- 15 Deadlifts
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 115/75
Mobility
- Foam Roll Hams/Glutes/Back/Calves
- Supine Twist
- Seated Straddle

2019-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 10 Med Ball Push-Ups
- 10 Med Ball Slams
- 10 MB Pushes
-15 KBS
-----------------------------
- 5 Banded Blackburns
- Banded Tricep Stretch
- OH Banded Distraction
Strength
Shoulder Press (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier
Conditioning
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 2 Rope Climbs
- 400m Run
- 8 KB Snatch
Alpha: 44/26
Omega: 6 Strict Pull-Ups; 35/18-20
Fitness: 12 Ring Rows; 18-20/13
Mobility
- Thread the Needle
- Low Dragon Pose
- Twisted Cross

2019-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- 10 Russian KBS
- 10 Goblet Squat
- 20 sec Goblet Squat Hold
-------------------------------
- Instep Series Stretch
- 10 Toe Touch to Squat
- 10 Push-Up Jump to Squat
Strength
Back Squat (5x5 q 2min)
- 2x5@WU
- 3x5@5lb increase
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 30 Russian KBS
- 30 Back Squats
*No Racks
Alpha: 95/65; 70/53
Omega: 75/55; 53/35
Fitness: 55/35; 44/26
Mobility
- Dragon Pose
- Lizard Pose
- Pigeon Pose

2019-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (Time)
In 30 minutes or faster...
Teams of 3
Five Rounds
- 100/70 Calorie Row
- 50 Deadlifts
- 40 Power Clean
- 30 Push Jerk
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*One Works/Two Rests
Mobility
- Forward Fold
- Standing Straddle
- Pigeon on a Box

2019-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Cal Row (slow)
- 5 Cal Row (faster)
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 MedBall Slams
- 10 MedBall Presses
Movement Prep
- Cat/Cow Pose
- OH Banded Distraction
- 5/5 Supine Twist Windmills
Then;
Two Rounds (full speed)
- 10 Cal Row
- 10 WBS
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Mobility
- Dragon Pose
- Lizard Pose
- Couch Stretch

2019-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Box Jumps
- Box Stretch
- Arm Circles Big-Small B/F
Strength
Pull-ups (5 sets ME Strict Pull-Ups q 2min)
*Record Greatest
Conditioning
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 400m Run
- 12 Box Jumps 24/20
- 21 Sit-Ups
Mobility
- Low Dragon
- Foam Roll Backside
- Saddle Pose

2019-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 Calorie Row
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 KBS
Strength
Back Squat (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier than last week
Conditioning
Metcon (No Measure)
Every 4min x 5 Rounds
- 20/14 Calorie Row
- 10 Burpees Over Bar
- 5 Power Snatch
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
Mobility
- Child's Pose w/Ext. Arms
- Lizard Pose
- Seated Straddle

2019-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Banded Blackburns
- 5 Good Mornings
- 5 Behind the Neck Press
- 5 Front Squats
Strength
Hang Clean (Power Clean + Hang Sqt Clean)
-2x3@WU
-3x3@5lbs heavier than last week
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Mobility
- Supine Twist
- Twisted Cross
- Seated Forward Fold

2019-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
"The best way to predict the future is to create it." Abraham Lincoln
DROM
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 15 Lunges
------------------------------------------
- Banded Pass-Throughs
- Banded Face Pulls
- Banded Pull-Aparts
- Foam Roll Shoulders
Strength
Shoulder Press (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
18 minutes
Five Rounds
- 200m Run
- 10 Power Cleans:
Then with time remaining:
- AMRAP Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*Record Rds/Reps of Cindy
Mobility
- Twisted Cross
- Supine Twist
- Dragon Pose

2019-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Running Annie (AMRAP - Rounds and Reps)
50-40-30-20-10
- Double-Unders
- Sit-Ups
- 200m Run
Singles x2
Metcon
Metcon (Time)
Teams of 2
Five Rounds
#1. 100m Med Ball Run 20/14
#2. 100m Med Ball Run
#1. 200m Run
#2. 200m Run
*Together 40/30 Calorie Row
*One Rower/Team
Mobility
- Low Dragon
- Seated Forward Fold
- Seated Straddle

2019-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 25 DU/35 Singles
- Duck Walk 25'
- 10 Jumping Lunges
- 10 Air Squats
Strength
Back Squat (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier than last week
Metcon
Metcon (AMRAP - Reps)
12 min AMRAP
- 20 DU + 1 Front Squat
- 20 DU + 2 Front Squats
- 20 DU + 3 Front Squats
- 20 DU + 4 Front Squats
- 20 DU + 5 Front Squats
- 20 DU + 6 Front Squats
- 20 DU + 7 Front Squats
- 20 DU + 8 Front Squats
- 20 DU + 9 Front Squats
etc...
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record Front Squats
Mobility
- Lizard Pose
- Dragon Pose
- Low Dragon

2019-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Valentines Day***
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 KB RDL
- 10 KBS
- 5/5 KB Presses
Strength
Hang Clean (Power Clean + Hang Squat Clean)
2x3 @WU
3x3@5lbs heavier than last week
Metcon
Metcon (Time)
Four Rounds
- 10 Thrusters 105/70
- 30 Calorie Row
- 16 C2B Pull-Ups
Omega: 95/65; 16 Pull-Ups
Fitness: 55/45; 32 Ring Rows
Mobility
- Foam Roll Quads/Hams/Glutes
- Supine Twist
- Child's Pose w/Ext. Arms

2019-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/Singles
- 10/10 Torso Twists
- 10 Backward Hanging Shoulder Circles
- 10 K2E
- 5 Push-Ups
- 5 Banded Blackburns
- 5 Banded Good Mornings
- OH Banded Distraction
Strength
Pull-ups (5 sets ME Strict Chin-Up q 2min)
*Record Greatest
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 100 DU/200 Singles
- 12 Power Snatch
- 4 Burpee BJ Over
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 100 DU/200 Singles
- 8 Power Snatch
- 4 Burpee BJ Over
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 100 DU/200 Singles
- 4 Power Snatch
- 4 Burpee BJ Over
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Cross Shin Pose
- Saddle Pose
- Down Dog

2019-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Strength
- Barbell Complex
- 5 RDL
- 5 Clean Pulls
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Good Mornings
- 5 Snatch Grip Behind the Neck Press
- 5 OHS
- 5 Snatch
Metcon
Metcon (AMRAP - Reps)
In 10 minutes...
- 1 mile Run
- ME Power Cleans
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Reps)
In 7 minutes...
- 800m Run
- ME Power Snatch
Alpha: 115/75
Omega: 85/60
Fitness: 65/45
*Rest 3 min
Metcon (AMRAP - Reps)
In 4 minutes...
- 400m Run
- ME Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- OH Banded Distraction
- Foam Roll
- Seated Straddle

2019-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Row
- 10 Push-Ups
- 10 Lunges w/Pass Through
- 10 Box Dips
- 5 RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Snatch
---------------------------------------
- Banded Chest Pull-Aparts
- OH Banded Distraction
Core Work
- Two Rounds
- 25 GHD Sit-Ups
- 60 sec Plank
- 30 sec Plank - R
- 30 sec Plank - L
- 25 GHD Hip Ext.
Conditioning
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
Mobility
- Foam Roll Hams/Back
- Supine Twist
- Seal Pose

2019-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Cal Row
- 5 Push-Ups
- 5 Banded Blackburns
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------------
- 5/5 Thoracic Windmills w/Foam Roll
- 5/5 Push-Ups to Side Plank
- Banded Chest Pull-Aparts
- Trap Smash w/Barbell
Strength
Shoulder Press (5-5-5-5-5 q 2min)
2x5 - Warm-Up
3x5 - Working Wt.
Conditioning
Metcon (3 Rounds for reps)
Three Rounds
**Teams of 2**
- 3min Calorie Row
- 2 min Air Squats
- 1min Burpee Over Rower
*One Work/One Rest
Mobility
- Foam Roll Glutes/Hams
- Instep Series Stretch

2019-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 10 Push-Ups
- 15 KBS
- 10 Lunges w/Pass-Through
---------------------------------
- T-Spine Stretch
- Wrist Stretch
- Foam Roll Forearms/Triceps
Skill Work
- Hand Stand Push-Up Progressions
Metcon
Metcon (Time)
Four Rounds
- 21 Deadlifts
- 150' Walking Lunges
- 9 HSPU
Alpha: 155/105; HSPU
Omega: 115/75; KB PP 53/35
Fitness: 95/65; HRPU
Mobility
- Thread the Needle
- Smash/Floss Hamstrings
- Saddle Pose w/Archer Arms

2019-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calories
- 5 Banded Blackburns w/CrossOver Y
- 10 Push-Ups
- 5 Goblet Squats
- 5 KB Thrusters
- 5/5 Arm Circles F/B
- 20 Shoulder Throws
- 10/10 Torso Twists
- 10 Backward Hanging Shoulder Circles
Strength
Pull-ups (Strict Pull-Ups 5 sets q 2min )
*Record Greatest
Metcon
Metcon (Time)
Five Rounds
- 20/15 Calorie Row
- 10 Thrusters
Alpha: 105/70
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Back/Lats
- Seated Forward Fold
- Seal Pose

2019-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Slam Balls
- 5/5 MB Push-Ups
- 10 MB Sit-Ups
- 5 Strict Pull-Ups
--------------------------------------
*Together w/Barbell
- 5 Split Presses
- 5 Jerk Balance
- 5 Split Lunges
- 5 Push (Power) Jerk
Strength
Split Jerk (1-1-1-1-1 q 2min)
Metcon
Metcon (Time)
- 400m Run
- 21 Pull-Ups/42 Ring Rows
- 400m Run
- 15 T2B/ K2E
- 400m Run
- 9 Pull-Ups/18 Ring Rows
Mobility
- Foam Roll Triceps/Lats
- Lizard Pose w/Ext Arms
- Saddle Pose

2019-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- ME Strict Pull-Ups/Ring Rows
- 10 Jumping Air Squats
- 10 KB Thrusters
- 15 KBS
- 5/5 OH KB Squat
Strength
Thruster (3-3-3-3 q 2min)
*Increase Wt.
Conditioning
Metcon (Time)
- 50/35 Calorie Row
- 35 Burpees
- 50 OHS
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Child's Pose
- Foam Roll Back/Lats
- Pigeon Pose

2019-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Strict Pull-Ups
- 200m Run
- 10 Push-Ups
- 200m Run
- Bear Crawl
--------------------------------
- 5 RDL
- 5 Front Squats
- 5 Behind the Neck Presses
- 10 Glute Bridges
- 10 Floor Press
Strength
Bench Press (1-1-1-1-1 q 2min)
Metcon
Metcon (Time)
- 800m Run
- 30 Power Clean
- 800m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Hams/Quads
- Dragon Pose
- Thread the Needle

2019-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100m Broad Jumps
- 200m Run
- 10 Jumping Air Squats
- 5 Burpees
- 10 Yoga Push-Ups
- 5 RDL
- 10 Back Squats
- 5 Thrusters
- 10 Lunges w/Pass-Through
---------------------------------------
- PVC Front Rack Stretch
- 30 sec Squat Hold
- Instep Series Stretch
Strength
Front Squat (1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
- WBS
**with 5 DL EMOM**
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 115/75
*Record WBS
Mobility
- Cat/Cow Pose
- Down Dog
- Lizard Pose

2019-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/Singles
- 200m Run
- 10 Jumping Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 KBS
- 10 KB RDL
-------------------------------------
Three Sets **Increase band**
- 25 Banded Tricep Ext.
- 25 Banded Bicep Curls
- 25 Banded Lat Pulls
Conditioning
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 30 DU/60 Singles
- 10 KB Cleans (5/5)
- 30 DU/60 Singles
- 10 KB Sqt Cleans (5/5)
- 30 DU/60 Singles
- 10 KB PP (5/5)
- 30 DU/60 Singles
- 10 KB Lunges (5/5)
- 30 DU/60 Singles
- 10 KB Thrusters
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Low Dragon
- Twisted Cross
- Supine Twist

2019-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
1.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Box Jumps
- 5 Strict Pull-Ups
- 10 Kip Swings
- 5 K2E
- 10 Goblet Squats
- 10 KBS
Conditioning
Metcon (Time)
50-40-30-20-10
- Calorie Row
- Box Jumps 24/20
10-20-30-40-50
- T2B/K2E
- Back Squat
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Instep Series Stretch
- Foam Roll
- Forward Fold

2019-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
1.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 Burpees
- 5 RDL
- 5 Power Clean
- 5 Back Squats
- 5 Good Mornings
- 5 Strict Press
------------------------
Three Sets
- 35 Banded Tricep Ext.
- 35 Banded Bicep Curls
- 35 Banded Lat Pulls
Metcon
Metcon (Time)
Three Rounds
- 10 Clean & Jerk
- 400m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Dragon Pose
- Single Leg Saddle Pose

2019-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
1.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Russian KBS
- 10 KBS
- 10 Goblet Squats
- 20 sec Goblet Squat Hold
-------------------------------
- Banded Tricep Stretch
- Banded Ankle Mobilization
- Banded Lizard Pose
- Elbow Down
- BB to Ankle
- BB to Knee
- Twist Open
Strength
Front Squat (3-3-1-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 KBS
- 30 AbMat Sit-Ups
- 45 Air Squats
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Couch Stretch
- Single Leg Forward Fold
- Foam Roll Quads/Hams/Glutes

2019-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
1.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Squat Clean
- 5 Strict Press
- 5 Back Squats
----------------------------------
*Together
- 5 Jerk Balance
- 5 Split Presses
- 5 Split Lunges
- Banded Tricep Stretch
Strength
Split Jerk (1-1-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 600m Run
- 12 Deadlifts
- 12 Burpee Over Bar
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 400m Run
- 9 Deadlifts
- 9 Burpee Over Bar
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 200m Run
- 6 Deadlifts
- 6 Burpee Over Bar
Alpha: 225/175
Omega: 155/105
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Seated Straddle
- Lizard Pose

2019-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Six Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
1/22/2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Med Ball Cleans
- 5 Med Ball Presses
- 5 WBS
- 5 Strict Pull-Ups
- 5 Kip Swings
- 10 Calorie Row
-------------------------
- Banded Blackburns w/CrossOver
- Box Stretch
Metcon
Metcon (Time)
21-18-15-12-9
- WBS
- Pull-Ups
- Calorie Row
- 200m Run
Alpha: 20/14; C2B Pull-Ups
Omega: 16/12; Pull-Ups
Fitness: 14/10; Ring Rowsx2(42,36,30,24,18)
Mobility
- Child's Pose
- Single Leg Saddle Pose
- Down Dog

2019-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Six Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
1/21/2019 Alpha Omega Sports Performance/CrossFit AOP WOD
Martin Luther King Jr. Day
DROM
Warm-up
- 100 DU/Singles
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Row
- 5 Shoulder Press
- 5 Bent Over Row
- 10 Glute Bridges
---------------------------
- 5 Banded Blackburns
- 20 sec Behind the Back Grasp
Strength
Bench Press (3-3-1-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 60 DU/120 Singles
- 30/21 Calorie Row
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Foam Roll Back/Calves
- Low Dragon
- Saddle Pose w/Archer Arms
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

2019-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Drag
- 200m Run
- 1/2 Sled Push
- 5 Burpees
- 10 Goblet Squat
- 20 sec Goblet Squat Hold with Mobility
- 5 Push-Ups
Conditioning
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 7 Back Squat
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*From the Floor
Mobility
- Smash & Floss Ham Strings
- Saddle Pose w/Archer Arms

2019-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
*Together
- Lizard Pose on a Plate
- BB to Ankle
- BB to Knee
- Elbow to Ground
- Hip Circles
- Twist
- Peel Up Foot and Repeat
- Box Stretch
- 10 Goblet Squats
- 10 K2E
Strength
Front Squat (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
3-6-9-12-15-18...
- Thrusters
- T2B
- Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Couch Stretch
- Twisted Cross
- Supine Twist

2019-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Med Ball Push-Ups
- 10 Sit-Ups
- 10 Med Ball Sit-Ups
- 10 Med Ball Cleans
- 5 Med Ball Thrusters
- 10 Calorie Row
Strength
Thruster (3-3-3-3 q 2min)
Conditioning
Metcon (Time)
- 70/50 Calorie Row
- 50 Sit-Ups
- 30 Med Ball Clean 20/14
- 50 Sit-Ups
- 70/50 Calorie Row
Mobility
- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle Pose

2019-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 10 Lunges w/PVC Pass-Through
- 5 RDL
- 5 Snatch Pulls
- 5 P Snatch
- 5 OHS
-------------------------------
Three Sets
- 30 Banded Tricep Ext
- 30 Banded Bicep Curls
- 30 Banded Lat Pulls
Metcon
Metcon (Time)
Three Rounds
- 600m Run
- 21 Power Snatch
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Hams/Calves/Lats
- Seated Forward Fold
- Frog Pose

2019-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 10 Yoga Push-Ups
- 10 Lunges w/Plate Twist - Light Wt.
- 10 OHS w/Plate
-5 Burpees
- 5 Banded Blackburns
----------------------------------
- 5/5 Side Lying Windmills
- 15 sec Behind Back Hand Clasp
Strength
Bench Press (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
- 12/9 Calorie Row
- 9 Power Clean
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
- 12/9 Calorie Row
- 7 Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
- 12/9 Calorie Row
- 5 Power Clean
Alpha: 155/105
Omega: 135/95
Fitness: 75/55
*Rest 3 min
Mobility
- Down Dog
- Cat/Cow Pose
- Foam Roll Quads

2019-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 10 Hip Extensions
- 5 Box Jumps
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns w/CrossOver
-----------------------------------------------
*Together w/Barbell
- 5 Split Presses
- 5 Jerk Balance
- 5 Split Lunges
- 5 Push (Power) Jerk
Strength
Split Jerk (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (4 Rounds for reps)
Four Rounds
- 60 sec T2B/K2E
- 60 sec Lunges
- 60 sec Single Arm KB Push Press
- 60 sec Box Jumps 24/20
*Rest 1 min
Mobility
- Lizard Pose w/Ext. Arms
- Seal Pose
- Dragon Pose

2019-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Indian Run w/Med Ball
Metcon
Metcon (Time)
Teams of 3
- KK Hill MB Run
- 200/140 Calorie Row
- 100 Hang P Clean 45/35
- 80 Thrusters 45/35
- 60 Squat Cleans 45/35
Core
Two Sets
- 60 sec Plank
- 30 sec Plank - R
- 30 sec Plank - L
- 25 Weighted Sit-Ups
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Foam Roll

2019-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 Burpees
- 10 KB Lunges
- 15 One Arm KBS
--------------------------------
- PVC Front Rack Stretch
- Banded Ankle Mobilization
Strength
Front Squat (5x3 q 2min)
*Increase weight from last week
Metcon
Metcon (Time)
7-6-5-4-3-2-1
- Deadlifts
14-12-10-8-6-4-2
- KBS
Then;
- 1-mile Run
Alpha: 2xBW; 53/35
Omega: BW; 44/26
Fitness: .75BW; 35/18-20
Mobility
- Seated Forward Fold
- Couch Stretch
- Foam Roll Lats/Hams

2019-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 7/5 Calorie Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- Sled Drag
- 10 MB Slams
- 10 MB Cleans
- 10 Lunges w/Pass-Through
- 10 Swimmers
Conditioning
Metcon (4 Rounds for reps)
Four Rounds
- 60 sec WBS
- 60 sec Alt. KB Snatch
- 60 sec Cal Row
*Rest 1 min
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/18-20
Mobility
- Saddle Pose w/Archer Arms
- Forward Fold
- Seal Pose

2019-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KB Press
- 15 KBS
- 5 Burpees
- 10 Push-Ups
- 10 Goblet Squats
- 5 Box Jumps
- 10 RDL
________________________
- Tricep Stretch
Strength
Split Jerk (5x3 q 2min)
*Increase weight from last week
Metcon
Metcon (Time)
- 800m Run
- 21 Power Clean
- 400m Run
- 21 Burpee BJ Over
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Lizard Pose
- Single Leg Forward Fold

2019-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 5 Burpees
- 10 Goblet Squats
- 10 Glute Bridges
-----------------------------------------
- 5 Banded Backburns
- OH Banded Distraction
Strength
Bench Press (5x3 q 2min)
*Increase weight from last week
Metcon
Metcon (No Measure)
5min EMOM
- 5 Back Squat
- 5 Push-Ups
Alpha: BW
Omega: .75 BW
Fitness: .5BW
*Rest 2 min
Metcon (No Measure)
5min EMOM
- 5 Thrusters
- 5 Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 65/45
Mobility
- Thread the Needle
- Down Dog
- Foam Roll Hams/Glutes

2019-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- Bear Crawl/Crab Walk
- 50 DU/Singles
- 10 Lunges w/Pass-Through
- 15 KBS
Core Work
Two Sets
- 60 sec Plank
- 30 sec R Plank
- 30 sec L Plank
- 30 Russian Twists w/Med Ball
Metcon
Metcon (Time)
- KK Hill Run
- 100 DU
- 80 Air Squats
- 60 Lunges
- 40 KBS
- 20 Sit-Ups
- 10 Thrusters
Alpha: 95/65
Omega: 55/45
Fitness: DB G2OH
Mobility
- Foam Roll Hams/Quads
- Cross Shin Pose
- Seated Forward Fold

2019-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/100 Singles
- 10 Swimmers
- 10 Push-Ups
- 5 Good Mornings
- 5 Back Sqt
- 15 Calorie Row
----------------------------------
- OH Banded Distraction
- Banded Lizard Pose
Strength
Split Jerk (5x5@ Moderate Wt.)
*Increase from 12/21
Metcon
Metcon (Time)
- 50 Calorie Row
- 40 Push-Ups
- 30 Power Clean
- 20 Push Press
- 10 Rope Climbs
Alpha: 95/65; Rope Climbs
Omega:75/55; 20 Strict Pull-Ups
Fitness: 55/45; 30 Ring Rows
Mobility
- Thread the Needle
- Dragon Pose
- Foam Roll Hams/Glutes

2019-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/8 Calorie Row
- 20 Lunges
- 10 Sit-Ups
- 5 Push-Ups
- 5 RDL
- 5 P Clean
- 5 Shoulder Press
- 5 Front Sqts
Strength
Front Squat (5x5 q 2min)
*Increase from last week
Metcon
Metcon (Time)
Four Rounds
- 30 Abmat Sit-Ups
- 21/15 Cal Row
- 12 Hang P Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Seal Pose
- Dragon Pose
- Single Leg Forward Fold

2019-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 25 DU/35 Singles
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Ring Rows
- 15 KBS
- 10 Goblet Sqt
- 5 Burpees
---------------------------------
- Front Rack Stretch (PVC)
- 5 Banded Blackburns
Strength
Bench Press (5x5 q 2min)
*Increase from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 1 Power Snatch
- 2 Back Squats
- 3 Thrusters
- 40 Doubles/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Child's Pose
- Saddle Pose
- Lizard Pose

2019-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***9AM ONLY***
DROM
Warm-up
- 400m Run
- Gather up weights and Warm-Up
Metcon
Metcon (Time)
Accumulate 2019lbs for meters for Each Movement
- G2OH
- Deadlift
- Row/Run
Then:
Metcon (Time)
20 Rounds
- 1 Power Clean
- 9 Over The Bar Hops
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll and Stretch as Needed

2018-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.31.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy New Year's Eve***
8AM Only
DROM
Warm-up
- Gather items and warm-up
Metcon
Metcon (Time)
31 Reps of Each
- Push Press
- Pull-Ups/Ring Rows
- Snatches
- Sit-Ups
- T2B
- Push-Ups
- Box Jumps
- Back Squat
- DU/Singles
- Thrusters
- Lunges
- Burpees
Then;
- 365m Row
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
Mobility
- Foam Roll/Stretch As Needed

2018-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Musical Bears
Conditioning
Metcon (Time)
-1-mile Run
10 Rounds
- 7 Thrusters
- 7 Pull-Ups/Ring Rows
- 7 Burpees
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Hams/Quads
- Box Stretch
- Supine Twist

2018-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Burpees
- 10 Lunges w/Pass-Through
- 5 Shoulder Press
- 5 Push Press
- 10 Sit-Ups
- 5 Box Jumps
--------------------------------
- Front Rack Stretch/Grind Forearms
- Banded Ankle Mobility
Strength
Front Squat (5x5 @ Moderate Wt)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
2-4-6-8-10-12-14...
- Push Press
- T2B/K2E/Leg Raises
- Box Jump 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Twisted Cross
- Dragon Pose
- Seal Pose

2018-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.26.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy Kwanzaa
Happy Boxing Day
***8AM ONLY***
DROM
Metcon
Metcon (Time)
Partner-Up
- 100 DU/Singles
- 80 Sit-Ups
- 60 Push-Ups
- 400m Run Together
- 40 Deadlifts
- 400m Run Together
- 60 Lunges
- 80 Air Squats
- 100 Calorie Row (Combined)
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
*You Go/I Go
***Each complete all reps
Mobility
- Stretch/Foam Roll As Needed

2018-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.25.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas
- Enjoy the day with family and friends

2018-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Warm-up
- 100 DU/200 Singles
- Select Weights and Warm-Up
Metcon
Metcon (Time)
Teams of 4
- 100 Deadlifts
- 100 Front Squats
- 100 Power Cleans
- 100 S2OH
- 1000 DU/2000 Singles
While Rowing
- 4000m Row
*Two Work/Two Rest
Alpha:135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll/Stretch As Needed
- Merry Christmas

2018-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Inchworms
- 10 Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
- Banded Good Mornings
- 15 KB Deadlifts
- 10 KB Thrusters
---------------------------
- T-Spine Stretch
- Tricep Stretch
Strength
Split Jerk (5x5@ Moderate Wt)
Metcon
Metcon (Time)
- 200m Run
- 21 Deadlifts
- 200m Run
- 21 Thrusters
- 200m Run
- 15 Deadlifts
- 200m Run
- 15 Thrusters
- 200m Run
- 9 Deadlifts
- 200m Run
- 9 Thrusters
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Hams/Quads/Back
- Instep Series Stretch

2018-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.20.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/15 Calorie Row
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10/10 Flutter Kicks
- 10/10 Scissor Kicks
- 10 KB RDL
- 5 Box Jumps
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
- 40/30 Calorie Row
- 30 Sit-Ups
- 20 KB Step-Ups
Alpha: 53/35x1
Omega: 44/26x1
Fitness: 18/13 x1
Mobility
- Seated Forward Fold
- Dragon Pose
- Twisted Cross

2018-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.19.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 100m Sprint
- 1/2 Sled Push
- 200m Sprint
- 20 Ring Rows
- 5 Shoulder Press
- 5 Bent Over Row
- 5 P Clean
- 5 Split Jerks
Strength
Thruster (5x5 @ Moderate Wt)
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Metcon (Time)
15-12-9 (Drops Allowed)
- Clean & Jerk
Omega: 95/65
Fitness: 75/55
Mobility
- Child's Pose w/Ext. Arms
- Down Dog
- Seal Pose

2018-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.18.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Burpees
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns
- 10 Swimmers
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 P Snatch
- 5 OHS
--------------------------------
- Banded Tricep Stretch
- Foam Roll Pecs
Strength
Bench Press (5x5)
*Heavier than Last Week
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 12 P Snatch
- 15 C2B Pull-Ups
Alpha: 115/75; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows x2
Mobility
- Box Stretch
- Low Dragon Pose
- Frog Pose

2018-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.17.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Lunges
- 10 BB Glute Bridges
-------------------------------
- Banded Lizard Pose
Strength Endurance
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Back Squats
Alpha: Avg. BW
Omega: .75 Avg BW
Fitness: .5 Avg BW
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Calorie Row
*Rest 3 min
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Front Squats
Alpha: Avg. BW
Omega: .75 Avg BW
Fitness: .5 Avg BW
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Calorie Row
*Rest 3 min
Mobility
- Pigeon Pose
- Dragon Pose
- Fragon

2018-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Indian Run w/MB
Conditioning
Metcon (Time)
Team Up
Two Rounds
- 99 Calorie Row
- 99 Box Jumps 24/20
- 99 Power Clean
- 99 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Teams of 3
Mobility
- Frog Pose
- Seated Straddle
- Low Dragon

2018-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 Burpees
- 15 KBS
- 5 Push-Ups
- 20 KB RDL
- 200m Run
Metcon
Metcon (Time)
30-20-10
- Russian KBS
- Calorie Row
10-20-30
- Deadlifts
- 200m Run
Alpha: 70/53; 185/125
Omega: 53/35; 135/95
Fitness: 44/26; 95/65
Core
Two Rounds (Not for Time)
- 20 GHD Sit-Ups
- 60 sec Plank
- 20 Hip Extension
Mobility
- Roll/Smash/Floss Hamstrings
- Lizard Pose
- Forward Fold

2018-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.13.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
**Gym is OPEN until 4pm**
6pm Christmas/Holiday Party
DROM
Warm-up
- 10 Calorie Row
- 10 Scapula Push-Ups
- 5 Push-Ups
- 10 Banded Push-Ups
- 10 Sit-Ups
- 5 Banded Blackburns
- 10 Lunges w/Pass-Through
--------------------------
- Banded Tricep Stretch
- Foam Roll Chest
Strength
Bench Press (5x5@ Moderate Weight)
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
- 21/15 Calorie Row
- 18 Jumping Lunges
- 15 Sit-Ups
- 12 HRPU
Mobility
- Box Stretch
- Seated Forward Fold
- Smash/Roll Scapulas and Back

2018-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.12.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Gather Weights and Warm-Up
Metcon
12 Days of Christmas (Time)
- 1 Power Clean
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
RX: 95/65
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility
- Instep Series Stretch
- Saddle Pose
- Foam Roll Quads

2018-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 10 Goblet Sqt
- 5 Burpees
- 10 Jumping Air Sqt
- 5 Box Jumps
- 5 Strict Pull-Ups
---------------------------------
- PVC Front Rack Stretch
- Banded Tricep Stretch
Strength
Front Squat (5x5 @ Moderate Weight)
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Burpees
- 21 Box Jumps 24/20
Mobility
- Dragon Pose
- Couch Stretch

2018-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.10.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- Bear Crawl
- 10 Jumping Air Squats
- 10 Scapula Push-Ups
- 5 Strict Pull-Ups
- 5 Shoulder Press
- 5 Push Press
- 5 Split Jerk
----------------------------------
- 5 Banded Blackburns
- Foam Roll T-Spine
- OH Banded Distraction
Strength
Shoulder Press (10 min heaviest)
Push Press (8 min to heaviest)
Split Jerk (6 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: WB Thrusters 20/14
Mobility
- Child's Pose w/Ext Arms
- Thread the Needle
- Twisted Cross

2018-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.8.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Inchworms
- 250m Row
- 10 Push-Ups
- 5 Broad Jumps
- 10 KBS
- 15 Sit-Ups
- 5 Strict Pull-Ups
-------------------------------------
- 5 Banded Blackburns
- OH Banded Distraction
- Banded Lizard Pose
Core
Two Rounds
- 15 GHD Sit-Ups
- 15 Hip Ext.
Conditioning
Metcon (Time)
5min AMRAP
15-12-9
- P Snatch
- Pull-Ups
Alpha:75/55
Omega: 65/45
Fitness: 45/35
*If not complete; record reps in notes
**Rest 5 min
Metcon (Time)
5min AMRAP
15-12-9
- Thrusters
- T2B
Alpha:75/55
Omega: 65/45
Fitness: 45/35
*If not complete; record reps in notes
Mobility
- Seal Pose
- Box Stretch
- Lizard Pose

2018-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.7.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Inchworms
- 200m Run
- 5 Burpees
- 250m Row
- 5 Strict Pull-Ups
Strength
Deadlift (1-1-1-1-1 q 2min)
*Increase Weight
Conditioning
Metcon (Time)
Three Rounds
- 500m Row
- 400m Run
*Rest 90 sec
Mobility
- Standing Forward Fold
- Cross Shin Pose
- Foam Roll

2018-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.6.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Drag
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 50 DU/Singles
Strength
Dips (5xME q 2min)
*Record Greatest
Conditioning
Metcon (Time)
- 1 mile Run
- 100 DU/Singles
- 30 Deadlifts
- 800m Run
- 50 DU/Singles
- 20 Deadlifts
- 400m Run
- 25 DU/Singles
- 10 Deadlifts
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Mobility
- Seated Forward Fold
- Seated Straddle
- Down Dog

2018-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.5.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Burpees
- 5 Strict Pull-Ups
- 5 Snatch Pulls
- 5 Power Snatch
- 5 OHS
- 5 Banded Blackburns
Strength
Hang Snatch (1-1-1-1-1 q 2min)
Power Snatch + Hang Sqt Snatch
*Increase Weight
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 Power Snatch
- 20/15 Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Dragon Pose
- Lizard Pose

2018-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.4.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- Bear Crawl
- 5 Strict Pull-Ups
- 5 Burpees
- 5 Bent Over Row
- 5 Front Squats
- 5 Good Mornings
Strength
Hang Clean (1-1-1-1-1 q 2min)
Power Clean + Hang Sqt Clean
*Increase Weight
Metcon
Metcon (Time)
Partner-Up
Five Rounds
- 30 Pull-Ups
- 40 Burpees
- 50 Power Clean
Rd1: 45/35
Rd2: 65/45
Rd3: 75/55
Rd4: 95/65
Rd5: 115/75
Mobility
- Twisted Cross
- Thread the Needle
- Seal Pose

2018-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.3.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Select Weights and Warm-Up
Metcon
8 Crazy Nights (Time)
Eight Rounds
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
95/65
Mobility
- Foam Roll As Needed
- Down Dog
- Supine Twist

2018-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
11.29.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Rowling
* Partner-Up
*Five Frames closest to 100m
*Penalty = 1 Burpee +/-
Conditioning
Metcon (Time)
Three Rounds
- 50/35 Calorie Row
- 200m Farmer Carry
- 3 Rope Climbs
Alpha: 53/35; Rope Climbs
Omega: 44/26; 9 Strict Pull-Ups
Fitness: 35/20; 15 Ring Rows
Mobility
- Seated Forward Fold
- Seal Pose
- Saddle Pose

2018-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
11.28.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Banded Blackburns
- 10 Push-Ups
- 5 Strict Pull-Ups
- 30 sec HS Hold
- 10 Banded Good Mornings
- 10 Jumping Air Squats
Strength
Dips (5xME q 2min)
Metcon
Metcon (Time)
- 200m Run/Row
- 21 Deadlifts
- 200m Run/Row
- 18 HSPU
- 200m Run/Row
- 15 Deadlifts
- 200m Run/Row
- 12 HSPU
- 200m Run/Row
- 9 Deadlifts
- 200m Run/Row
- 6 HSPU
Alpha: 225/155; HSPU
Omega: 185/135; Shoulder Press 95/65
Fitness: 115/75; KBSx3
Mobility
- Supine Twist
- Thread the Needle
- Twisted Cross

2018-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Three Rounds
- 20 sec Jumping Jacks/10 sec Rest
- 20 sec Butt Kickers/10 sec Rest
- 20 sec Air Squats/10 sec Rest
-----------------------------------------------
- 5 Calorie Row
- 5 Air Squats
- 10 Calorie Row
- 10 Air Squats
Strength
Hang Clean (1-1-1-1-1 q 2min)
*Power Clean + Hang Squat Clean
*Increase Weight
Metcon
Metcon (Time)
Three Rounds
- 15 Hang P Clean
- 20 Air Squats
- 30 Calorie Row
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Pigeon on a Box
- 60 sec Squat Hold

2018-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Jumping Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
Metcon
Metcon (Time)
Teams of 3
- 400m MB Run 20/14
Three Rounds
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
- 400m MB Run 20/14
Two Rounds
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
- 400m MB Run 20/14
One Round
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
Alpha: 135/95
Omega: 115/75
Fitness 95/65
*Run Together
*One Works/2 Rest
Mobility
- Seal Pose
- Saddle Pose
- Lizard Pose w/Ext. Arms

2018-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.21.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
- Bring a Side Dish or Dessert
DROM
Warm-up
- Set-Up for Workout and Identify Weights
Conditioning
Metcon (Time)
- 800m Run
- 60 KBS 53/35
- 50 WBS 20/14
- 40/30 Calorie Row
- 30 Box Jumps 24/20
- 20 Burpees
- 10 Pull-Ups
FUN
- Eat

2018-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.20.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 3 min Double-Under Practice
- 5 RDL
- 5 Power Clean
- 5 Front Squats
- 5 Good Mornings
- 5 OHS
- 5 Burpees
- 10 Sit-Ups
Metcon
Metcon (Time)
18 min AMRAP
- 30 DU/60 Singles
- 15 Power Clean
- 30 DU/60 Singles
- 15 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Frog Pose
- Down Dog

2018-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.19.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 10 Jumping Air Squats
Metcon
Metcon (Time)
24-20-16-12-8-4
- 400m Run
- Alt. KB Snatch
- Calorie Row
- KB Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Thread the Needle
- Dragon Pose

2018-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.16.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Burpees
- 200m Run
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS
Strength
Hang Snatch (1-1-1-1-1 q 2min)
Power Snatch + Hang Sqt Snatch
*Increase Weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Alpha:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 115/75
- 6 Bar Muscle-Ups
Omega:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 75/55
- 12 Pull-Ups
Fitness:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 45/35
- 24 Ring Rows
Mobility
- Twisted Cross
- Box Stretch
- Lizard Pose w/Ext. Arms

2018-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.15.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/Singles
- Sled Push
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 10 Glute Bridges
_______________________________
- Banded Lizard Pose
- OH Banded Distraction
Strength
Deadlift (5-5-5-5-5 q 2min)
Conditioning
Metcon (Time)
"Running Annie"
- 100 DU/100 Singles
- 50 Sit-Ups
- 200m Run
- 80 DU/80 Singles
- 40 Sit-Ups
- 200m Run
- 60 DU/60 Singles
- 30 Sit-Ups
- 200m Run
- 40 DU/40 Singles
- 20 Sit-Ups
- 200m Run
- 20 DU/20 Singles
- 10 Sit-Ups
- 200m Run
Mobility
- Seal Pose
- Low Dragon Pose
- Cross Shin Pose

2018-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.14.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row Easy
- 200m Run
- 5 Burpees
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
Strength
Hang Clean (1-1-1-1-1 q 2min)
Power Clean + Hang Sqt Clean
*Increase weight
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
- Supine Twist
- Lizard Pose w/Ext. Arms
- Forward Fold

2018-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.13.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Pull
- 5 Burpees
- 10 Jumping Air Squats
- 5 Banded Blackburns
- 10 Push-Ups