2023-10-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 Front Squats
- 200m Farmers Carry
- 1000m Row
Alpha: 135/95; 53/35
Omega: 115/75; 44/26
Fitness: 95/65; 35/20
- Saddle Pose
- Lizard Pose
- Seated Straddle
2023-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Air Squats
- 10 Lunges
- 200m Run
Five Rounds
- 500m Row
- 30 AbMat Sit-Ups
- 30 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- Supine Twist
- Dragon Pose
- Legs Up Wall
2023-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Lunge Walk Sled Push
- 5 Jumping Lunges
- 10 Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Banded Low Dragon
*Increase wt.
7min AMRAP
- WBS
- EMOM (Starting at 1:00)
- 5 Deadlifts
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95
*Record WBS
- Saddle Pose
- Couch Stretch
- Seated Forward Fold
2023-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 8 Lunges
- 10 Air Squats
- 5 Rocket Jumps
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Pull-Ups
-------------------------------
- Banded Blackburns
*Increase wt.
21-15-9
- Power Snatch
- Push-Ups
- Bike Calories
Alpha: 95/65; PU
Omega: 75/55; Banded/Jumping
Fitness: 45/35; RR
- Dragon Pose
- Straddle Pose
- Thread the Needle
2023-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Squat Jumps
- 30 DU/50 Singles
*Increase wt.
15min AMRAP
- 7 T2B/K2E/Sit-Ups
- 5 Thrusters
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Low Dragon
- Supine Twist
- Seal Pose
2023-09-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Sit-Ups
- 5 Rocket Jumps
- 5 Air Squats
- 10 Lunges
--------------------------------
- OH Distraction
*Increase wt.
4min AMRAP x Four Rounds
- 10 Lateral Barbell Burpees
- 500/400m Row
- Max Hang Power Cleans
*Rest 90sec
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Saddle w/Archer Arms
- Forward Fold
2023-09-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Pull/Push
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 5 Pull-Ups
----------------------------
- Instep Series Stretch
*Increase wt.
10-9-8-7-6-5-4-3-2-1
- Front Squats
1-2-3-4-5-6-7-8-9-10
- C2BPull-Ups
Alpha: 115/75; C2BPU
Omega: 95/65; PU
Fitness: 75/55; RRx2
- Foam Roll Glutes/Hams/Quads
- Frog Pose
- Lizard Pose
2023-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 10 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
25min AMRAP
- 30 Calorie Bike
- 15 Burpee Box Jumps/Steps
- 10 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Legs Up Wall
- Dragon Pose
- Puppy Dog
2023-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 5 Air Squats w/Hold
- 5 Glute Bridges
- 5 Sit-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
12min AMRAP
- 15 Wall Balls
3-6-9-12-etc.
- Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Thread the Needle
- Frog Pose
2023-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Rocket Jumps
- 5 Sit-Ups
- 5 Pull-Ups
--------------------------
- Banded Blackburns
*Increase wt.
*Increase wt.
Every 3:00 x Six Rounds
- 400m Run/Row/Ski
- 12 T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
*Record Slowest Round
- Low Dragon
- Puppy Dog
- Lizard Pose
2023-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/8 Calorie Bike/Row
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Glute Bridges
- 8 Step-Ups
------------------------------
- Banded Straight Leg Ext.
14min AMRAP
- 8 KB Box Step-Ups 24/20
- 10 KB Snatches
- 12/10 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Pigeon Pose
- Supine Twist
- Down Dog
2023-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 10 Air Squats
-------------------------------
- OH Distraction
*Increase wt.
Five Rounds
- 5 Clean and Jerks
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 135/95; PU
Omega: 115/75; Assisted
Fitness: 75/55; RRx2
- Dragon Pose
- Saddle w/Archer Arms
- Thread the Needle
2023-09-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Jumping Air Squats
- 30 sec Squat Hold
- 10 Lunges
----------------------------
- Instep Series Stretch
- 500m Row
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seal Pose
- Legs Up Wall
- Couch Stretch
2023-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Swimmers
- 8 Goblet Squats
- 5/5 Single Arm KBS
- 10 KB RDL
- 5/5 KB Presses
- 5 Strict Pull-Ups
Seven Rounds
- 7 C2BPU
- 7 KB Front Squats (2)
- 7 KB Push Jerks (R)
- 7 KB Push Jerks (L)
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RRx2; 35/20
- Bound Ankle
- Thread the Needle
- Saddle w/Archer Arms
2023-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Foam Roll Quads/Glutes
-------------------------------
- 400m Run
- 5 Rocket Jumps
- 5 Jumping Air Squats
- Duck Walk
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Swimmers
- 10 Lunges
12min AMRAP
- 2 Cleans
- 40 DU/60 Singles
- 8 T2B/K2E/Sit-Ups
*Add 2 Cleans each Rd
Alpha: 135/95; DU; T2b
Omega: 115/75; DU; K2E
Fitness: 75/55; Singles; SU
- Seal Pose
- Saddle Pose
- Frog Pose
2023-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/8 Calorie Bike
- 8 Jumping Lunges
- 5 Push-Ups
- 200m Run
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 5 Air Squats
- 5 Strict Pull-Ups
---------------------------------
- Banded Blackburns
Five Rounds for Quality
- 10/8 Calorie Bike
- 6 Ring Dips
- 4 Strict Pull-Ups
- 200m Run
Alpha: Rings; PU
Omega: Matador; Negatives
Fitness: Box/Assisted; Banded
- Couch Stretch
- Legs Up Wall
- Down Dog
2023-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Squat Hold
- 5 Swimmers
- 10 Lunges
- 10 Jumping Air Squats
-----------------------------
- Scorpion Stretch
30-20-10
- Thrusters
10-20-30
- Bar-Facing Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Supine Twist
- Twisted Cross
- Lizard Pose
2023-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
- PVC Front Rack Stretch
Three Rounds
- 500m Row
- 400m Run
*Rest 1 min between rounds
- Thread the Needle
- Saddle w/Archer Arms
- Low Dragon
2023-09-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Dragon
President George W. Bush, 2001
2023-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 5/5 KB Shoulder Press
- 5/5 KB Rows
28min AMRAP
- 27 AbMat Sit-Ups
- 21 KB Floor Press (2)
- 15 Pull-Ups
*Every 4 min Run 200m
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Double Needle
- Single Leg Forward Fold
- Couch Stretch
2023-09-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Good Mornings
- 50 Thrusters
- 30 Bar-Facing Burpees
- 1000m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Foam Roll Quads/Glutes
- Saddle Pose
- Seal Pose
2023-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row/Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Sit-Ups
- 5 Rocket Jumps
- 5 Jumping Air Squats
- 10 Lunges
-------------------------------
- Banded Blackburns
15min AMRAP
- 30 WBS
- 20/15 Calorie Row/Bike
- 10 Power Cleans
Alpha: 20/14; 135/95
Omega: 16/12; 115/75
Fitness: 14/10; 75/55
- Twisted Cross
- Puppy Dog
- Cat/Cow
2023-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------------
- Banded Straight Leg Ext.
Four Rounds
- 12 WTD Sit-Ups
- 400m Run
- 24 KB Snatches
Alpha: 45/35; 44/26
Omega: 25/15; 35/20
Fitness: 15/10; 18/13
- Low Dragon
- Supine Twist
- Saddle w/Eagle Arms
2023-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike/Row
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 30 DU/50 Singles
--------------------------------
- OH Distraction
12min AMRAP
- 75/65 Calorie Bike/Row
Then, Max Rounds ...
- 30 DU/50 Singles, 1 Front Squat
- 30 DU/50 Singles, 2 Front Squats
- 30 DU/50 Singles, 3 Front Squats
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- Dragon Pose
- Thread the Needle
- Foam Roll Glutes/Hams/Quads
2023-09-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
In honor of Labor Day,
***8:30AM CLASS ONLY***
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Air Squats
- 5 Push-Ups
- 5 Pull-Ups
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Saddle Pose
- Legs Up Wall
- Lizard Pose
U.S. Army Staff Sergeant Edwardo Loredo
2023-09-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 10 Jumping Lunges
- 5 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 15 KBS
18min AMRAP
- 10/7 Calorie Row
- 6 Hang KB Power Snatches
- 12 T2B/K2E/Sit-Ups
Alpha: 53/35; T2B
Omega: 44/26; K2E
Fitness: 35/20; Sit-Ups
- Seated Straddle
- Forward Fold
- Down Dog
2023-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 10 Lunges
- 200m Run
- 10 Jumping Air Squats
- 5 Swimmers
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- Banded Blackburns
Three Rounds
- 90sec Calories Bike/Row
- 400m Run in 180sec
- 60 sec 3 PC+FS+S2OH
* 1 Minute Rest
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Dragon Pose
- Puppy Dog
- Bound Ankle
2023-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Foam Roll Glutes/Hams
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Calorie Bike
15min AMRAP
- 5 C2BPU
- 30 DU/50 Singles
- 10 Push-Ups
Alpha: C2BPU; DU
Omega: PU; DU
Fitness: RRx2; Singles
- Thread the Needle
- Supine Twist
- Saddle w/Archer Arms
2023-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Broad Jumps
- 10 Lunges
- 5 Sit-Ups
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 MB RDL
- 5 MB PP
- 5 MB Squats
--------------------------
- OH Distraction
Five Rounds
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Seal Pose
- Lizard Pose
2023-08-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
------------------------------
- Instep Series Stretch
Three Rounds
- 400m Run
- 21 Burpees
- Low Dragon
- Couch Stretch
- Foam Roll Glutes/Hams/Calves
2023-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 8 Step-Ups
- 6 MB Thrusters
- 5 MB OH Squats
- 6 Sit-Ups
- 8 Goblet Squats
- 10 KBS
- 200m Run
50-40-30-20-10
- WBS
- Box Jumps/Steps 24/20
- KBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Foam Roll Glutes/Hams/Quads
- Straddle Pose
- Ext. Arm Lizard Pose
2023-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Pull
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 30 sec Plank
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- Instep Series Stretch
15min AMRAP
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerk
- 1-2-3-4-5
- Rope Climbs 15'
Alpha: 135/95; Rope
Omega: 115/75; PUx5
Fitness: 75/55; RRx3
- Saddle w/Eagle Arms
- Down Dog
- Single Leg Forward Fold
2023-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Swimmers
- 5 Sit-Ups
- 200m Run
---------------------------
- Banded Blackburns
24min EMOM
- ODD: Bike Calories
- EVEN: Row Calories
*Record Lowest Round Total
- Seated Straddle
- Forward Fold
- Seal Pose
2023-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 10 Glute Bridges
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Plank K2E
- 5 Sit-Ups
---------------------------
- Scorpion Stretch
Three Rounds
- 400m Run
- 30-20-10 WTD Sit-Ups
- 30 KB Reverse Lunges
Alpha: 45/35; 2x53/35
Omega: 25/15; 2x44/26
Fitness: 15/10; 2x35/20
- Low Dragon
- Supine Twist
- Foam Roll Glutes/Hams
2023-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
----------------------------------
- OH Distraction
- Figure Eights
3min AMRAP x Five Rounds
- 30/24 Calorie Bike/400m Run
- 60 DU/ 85 Singles
- Max Power Snatches
- Rest 90 sec
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
- Puppy Dog
- Saddle w/Archer Arms
- Dragon Pose
2023-08-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/12 Calorie Row/Bike
- 20 MTN Climbers
- 30 sec Plank
- 5 Push-Ups
- 10 Glute Bridges
- 10 Air Squats
- 5 Jumping Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
-------------------------------
- Banded Straight Leg Raises
15min AMRAP
- 40/30 Calorie Row/Bike
- 20 Thrusters
- 10 Burpee Pull-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Lizard Pose
- Couch Stretch
- Bound Ankle
2023-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
- 5 Strict Pull-Ups
- 5 Jumping Air Squats
- 200m Run
- 10 Air Squats
- 10 MB Thrusters
------------------------
- OH Distraction
*Increase wt.
- 800m Run/Row
- 50 WBS
- 800m Run/Row
- 50 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Legs Up Wall
- Frog Pose
- Bound Ankle
2023-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 250m Row
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Air Squats
----------------------
- PVC Front Rack Stretch
- Pass-Throughs/Figure Eights
*Increase wt.
- 1/2 Mile Bike
- 400m Row
- 1 Mile Bike
- 800m Row
- 2 Mile Bike
- 1200m Row
- Down Dog
- Pigeon Pose
- Instep Series Stretch
2023-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Inverted Hold
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
--------------------------
- Scorpion Stretch
*Increase wt.
Three Rounds
- 21 Pull-Ups
- 15 HSPU/30 sec Hold/HRPU
- 9 Thrusters
Alpha: PU; HSPU; 105/70
Omega: Banded; Hold; 85/60
Fitness: RR; HRPU; 55/45
- Supine Twist
- Saddle w/Archer Arms
- Dragon Pose
2023-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9/6 Calorie Bike
- 10 Lunges
- 5 Jumping Air Squats
- 6 Step-Ups
- 30 sec Plank
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 5 Yoga Push-Ups
------------------------------
- OH Distraction
*Increase wt.
5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
- Rest 90sec
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
- Rest 90sec
Alpha: 115/75
Omega: 95/65
Fitness: 65/50
5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle w/Archer
- Double Needle
- Lizard Pose
2023-08-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row/Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
*Increase wt.
Four Rounds
- 50 DU/50 Singles
- 25 Calorie Row/Bike
- 15 Burpees
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Thrusters
- 5 Push-Ups
- 200m Run
25min AMRAP
- 800m Bike
- 10 Push-Ups
- 15 WBS
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Low Dragon
- Legs Up Wall
- Saddle w/Eagle Arms
2023-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Ruin
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Pull-Ups
--------------------------
- PVC Front Rack Stretch
- Banded Blackburns
12min AMRAP
- 9 Box Jumps/Steps 24/20
- 6 Push-Ups
- 3 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Foam Roll Quads/Glutes/Hams
- Puppy Dog
2023-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Instep Series Stretch
*Increase wt.
Three Rounds
- 400m Row
- 300' Farmers Carry
- 200m Run
- 10 Deadlifts
Alpha: 53/35; 185/125
Omega: 44/26; 155/105
Fitness: 35/20; 135/95
- Seal Pose
- Supine Twist
- Instep Series Stretch
2023-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike - Slow
- 10 Lunges
- 10 Air Squats
- 5 Calorie Bike - Faster
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Calorie Bike - Fastest
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
*Increase Wt.
18-15-9-6
- C2B Pull-Ups
- Thrusters
- Calorie Bike
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RR; 45/35
- Down Dog
- Cat Cow
- Bound Ankle
2023-08-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row/Bike
- Bear Crawl
- 5 Swimmers
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
- 10/7 Calorie Bike/Row
-------------------------------
- OH Distraction
*Increase wt.
- 30 Back Squats
- 150 DU/200 Singles
- 50/40 Calorie Row/Bike
- 50/40 Calorie Bike/Row
- 150 DU/200 Singles
- 30 Back Squats
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness:45/35; Singles
- Twisted Cross
- Saddle w/Archer Arms
- Seated Straddle
2023-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
In honor of the 19 Arizona firefighters who were lost while trying to defend the ranch community of Yarnell, Arizona on Jun 30, 2013.
- Instep Series Stretch
- Bound Ankle
- Saddle w/Archer Arms
2023-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 6 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 6 Sit-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
------------------------
PVC Front Rack Stretch
14min AMRAP
- 12 T2B/K2E/Sit-Ups
- 9 Burpee Box Jump/Step-Overs 24/20
- 6 KB Box Steps (1bell)
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: Sit-Ups; 35/20
- Seal Pose
- Down Dog
- Puppy Dog
2023-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
-0.3 Mile Bike
- 5 Push-Ups
- 250m Row
- 10 Lunges
-------------------
- OH Distraction
Four Rounds
- 2min Bike/Row
- 2min Row/Bike
*1 Minute Rest
- Legs Up Wall
- Couch Stretch
- Pigeon Pose
2023-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 30 sec Inverted Hold
- 25 DU/50 Singles
-----------------------------
- Instep Series Stretch
12min AMRAP
- 9 Front Squats
- 6 HSPU/Decline PU/HRPU
- 30 DU/50 Singles
Alpha: 115/75; HSPU; DU
Omega: 95/65; Decline; DU
Fitness: 75/55; HRPU; Singles
- Saddle Pose
- Supine Twist
- Thread the Needle
2023-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 Strict Pull-Ups
- 15/12 Calorie Bike
------------------------------
- Banded Blackburns
Three Rounds
- 400m Run
- 25 KB Snatches
- 30/24 calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Low Dragon
- Foam Roll Quads/Glutes
- Bound Ankle
2023-07-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------------
- Banded Lat Pull Downs
*Increase wt.
- 75 calorie Row
- 100 WBS
- 50 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Lizard Pose
- Frog Pose
2023-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m Indian Run
- 5 Push-Ups
- 10 MB Squats
Three Rounds
- 800m Run
- 25 WBS
- 50 Push-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Low Dragon
- Twisted Cross
- Bound Ankle
2023-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Push-Ups
- 5 Jumping Air Squats
- 5 Sit-Ups
-------------------------
- Scorpion Stretch
- PVC Front Rack Stretch
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Seal Pose
- Straddle Pose
- Forward Fold
2023-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges
- 30 sec Plank
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
---------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Four Rounds
- 30/24 Calorie Bike
- 10 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Down Dog
- Foam Roll Glutes/Hams/Calves
2023-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Air Squats
- 10 Push-Ups
-----------------------------
- Fire Hydrants
14min AMRAP
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Glutes/Hams/Quads
- Dragon Pose
- Supine Twist
2023-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 8 Step-Ups
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
- 5/5 KB Cleans
- 10 Plank Shoulder Taps
------------------------------
- OH Distraction
Three Rounds
- 3min KB Step-Ups/KBS/KB Clean
- 2min Calorie Bike
- 1min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Rd1: KB Step-Ups x1bell 24/20
Rd2: KBS
Rd3: KB Clean x1bell
- Saddle w/Archer Arms
- Lizard Pose
- Puppy Dog
2023-07-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 35 DU/50 Singles
- 5 Swimmers
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5/5 KB Rows
- 5/5 KB Front Rack Squats
- 10 Glute Bridges
----------------------------------
- Banded Blackburns
Three Rounds
- 10 Front Squats
- 20 C2BPU
- 50 DU/75 Singles
Alpha: 155/105; C2B; DU
Omega: 125/85; PU; DU
Fitness: 95/65; RR; Singles
- Twisted Cross
- Saddle Pose
- Thread the Needle
2023-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Jumping Air Squats
Three Rounds
- 800m Run
- 30 Squat Cleans
- 30 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Foam Roll Lats/Glutes/Hams
- Standing Straddle
2023-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 5 Swimmers
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
- Banded Blackburns
Ten Rounds
- 7 Power Snatches
- 7 T2B/K2E/Sit-Ups
- 7 Box Jumps/Steps 24/20
Alpha: 75/50; T2B
Omega: 65/55; K2E
Fitness:45/35; Sit-Ups
- Single Leg Forward Fold
- Single Leg Saddle
- Seal Pose
2023-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 200m Run
- 10 Lunges
- 5 Air Squats
- 1/2 mile Bike
--------------------------
- PVC Front Rack Stretch
- PVC Partner Stretch
Five Rounds
- 400m Row
- 200m Run
- 1/2 mile Bikes
- Double Needle
- Low Dragon
-Legs Up Wall
2023-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 KB RDL
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
- 5 KB Glute Bridges
- 10 Ring Rows
- 5 Pull-Ups
-----------------------------
- Scorpion Stretch
15min AMRAP
- Buy-In 150 DU/300 Singles
AMRAP In Remaining Time
- 10 KB Front Squats
- 7 Push-Ups
- 5 Pull-Ups
Alpha: DU; 53/35; Strict PU
Omega: DU; 44/26; Banded
Fitness: Singles; 35/20; RRx2
- Foam Roll Quads/Glutes/Hams
- Supine Twist
- Saddle w/Eagle Arms
2023-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 20sec R/L Side Plank
- 10 Lunges
-----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Rest 2 Minutes
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Rest 2 Minutes
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 65/50
- Thread the Needle
- Seated Straddle
- Lizard Pose
2023-07-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 10 Glute Bridges
--------------------------------
- OH Distraction
- Smash Forearms/Biceps/Triceps
400m Run
15 Overhead Squats, 95# / 65#
"Omega": 75/55
"Fitness": 45/35
- Twisted Cross
- Dragon Pose
- Saddle Pose
2023-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
100 Hand Release Push-ups
Run 5k
If you've got a 20# vest or body armor, wear it.
- Ext. Arm Lizard Pose
- Twisted Cross
- Instep Series Stretch
2023-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges w/KB
- 5 KB RDL
- 5/5 KB Rows
- 5/5 KB Presses
- 8 Goblet Squats
- 6 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------
- PVC Front Rack Stretch
12min AMRAP
- 3 Push Press
- 3 Back Squats
- 3 Box Jumps 30/24
- 10/7 Calorie Bike
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Frog Pose
2023-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Frog Hops
- 5 Push-Ups
- 5 Swimmers
- 15/15 sec Side Plank
- 10 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
20min AMRAP
- 30 AbMat Sit-Ups
- 10 Pull-Ups
- 20 Floor Press
- 200m Run
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness: Banded; 75/55
- Saddle w/Eagle Arms
- Double Needle
- Dragon Pose
2023-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- Scorpion Stretch
------------------------------
- Figure Eights
- Banded Blackburns
Five Rounds
- 10 Hang Power Snatches
- 10 Bar-Facing Burpees
**400 Meter Run
Five Rounds
- 10 WTD Sit-Ups
- 10 Bar-Facing Burpees
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- Low Dragon
- Supine Twist
- Seated Straddle
2023-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Bear Crawl
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 10 Calorie Bike
------------------------
- 5 MB RDL
- 5 MB Cleans
- 5 MB Presses
- 5 MB Squats
Five Rounds x 3min AMRAP
- 30 WBS
- Max Calorie Bike/Row/Ski
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Seal Pose
- Saddle w/Archer Arms
2023-07-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
- Figure Eights
- 5 Strict Pull-Ups
----------------------
- OH Distraction
- Smash Forearms/Triceps
Five Rounds
10-8-6-4-2
- Hang Power Cleans
- 20/15 Calorie Row
- 10 T2B/K2E/Leg Levers
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; LL
- Twisted Cross
- Lizard Pose
- Thread the Needle
2023-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 5 Scapula Push-Ups
- 10 Ring Rows
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Air Squats
- 10 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 1 mile Bike
- 15 Pull-Ups
- 30 Box Jump Overs/Step-Over*
- 50 KB Snatches
- 30 Box Jump Overs/Step-Over*
- 15 Pull-Ups
- 1 mile Bike
Alpha: C2BPU; 44/26
Omega: PU; 35/20
Fitness: RR; 18/13
*24/20
- Bound Ankle
- Pigeon on a Box
- Thread the Needle
2023-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Air Squats
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
-----------------------
- PVC Front Rack Stretch
Five Rounds
- 200m Run
- 8 Push-Ups
- 4 Strict Pull-Ups/Negatives*
- 8 Back Squats
Alpha: Strict; 135/95
Omega: Negative; 115/75
Fitness: RRx2; 95/65
*For Quality
- Twisted Cross
- Sumo Squat
- Seated Straddle
2023-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 10 Lunges
- 5 Jumping Air Squats
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
---------------------------
- Banded Blackburns
Seven Rounds
- 7 Bar-Facing Burpees
- 6 S2OH
- 23 DU/46 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Saddle w/Archer Arms
- Couch Stretch
2023-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- Duck Walk
- Sled Push/Drag
- 8 KB Lunges
- 8 Goblet Squats
- 8 KBS
- --------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
5 Rounds x 3min AMRAP
- 25 Abmat Sit-Ups
- 10 Deadlifts
- Max Calorie Bike
* Rest 1min
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
*Record Calories
- Dragon Pose
- Supine Twist
- Legs Up Wall
2023-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED for INDEPENDENCE DAY***
23min AMRAP
- 7 Push-Ups
- 7 Sit-Ups
- 7 Lunges
- 7 Air Squats
- Single Leg Frog
- Lizard Pose
- Saddle Pose
2023-07-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED for INDEPENDENCE DAY***
Five Rounds
25-20-15-10-5
- Burpees
- 200m Run
- Sit-Ups
- Seal Pose
- Forward Fold
- Low Dragon
2023-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Lunges
- 5 Jumping Air Squats
- 5 KB Rows
- 5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB SDHP
- Seated Forward Fold
- Seal Pose
- Straddle Pose
2023-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 8 Box Steps
- 5 Swimmers
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
Two Rounds
- 600m Run
- 30 Box Jumps/Steps 24/20
- 30 KB Snatches
Alpha: 44/26
Omega: 35/20
Fitness: 26/18
- Couch Stretch
- Sumo Squat
- Down Dog
2023-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 Narrow Push-Ups
- 5 Wide Grip Push-Ups
- 5/5 KB Rows
- 5/5 KB Presses
- 10 KB Lunges
-----------------------
- OH Distraction
Three Rounds
- 18/15 Calorie Bike
- 12 T2B/K2E/Leg Levers
- 9 Push Press
- 20 Front Rack Lunge Steps
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: LL; 75/55
- Puppy Dog
- Thread the Needle
- Instep Series Stretch
2023-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
Tabata (8x20:10)
- MB Squats
- MB Tosses
- MB RDL
- MB Sit-Ups
- 125 DU/175 Singles
- 800m Run
- 50 WBS
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
- Lizard Pose
- Saddle Pose
- Seated Straddle
2023-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Strict Pull-Ups
- 10 Ring Rows
- 0.3 Mile Bike
-----------------------------
- Banded Blackburns
- Scorpion Stretch
800-400-200m
- Run
40-30-20
- Deadlifts
1.5-1-0.5 Mile
- Bike
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Foam Roll Glutes/Hams
- Low Dragon
2023-06-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 5 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Box Jumps/Steps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
10-9-8-7-6-5-4-3-2-1
- Back Squats (115/85)
- Burpee Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Legs Up Wall
- Twisted Cross
2023-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m MB Run
- 10 MB Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Tosses
- 5 MB Rows
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 800m MB Run
- 8 Rounds: 10 Wallballs + 5 Pull-Ups
- 400m MB Run
- 4 Rounds: 10 Wallballs + 5 Pull-Ups
- 200m MB Run
- 2 Rounds: 10 Wallballs + 5 Pull-Ups
Alpha: 20/14; Strict
Omega: 16/12; Kipping
Fitness: 14/10; Banded
- Cat/Cow Pose
- Twisted Cross
- Thread the Needle
2023-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 5 Air Squats
- 5 Glute Bridges
- 5 Scorpions
- 5 Swimmers
- 5 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Good Mornings
*Increase wt.
30 Clean and Jerks, 135# / 95#
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Couch Stretch
- Seated Straddle
2023-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
*Increase wt.
- 2km Row
- 50 Floor Press
- 35 Strict Pull-Ups
Alpha: 115/75; Strict
Omega: 95/65; Assisted
Fitness: 75/55; RR
- Saddle Pose w/Archer Arms
- Straddle Pose
- Bound Ankle
2023-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
- 10 KBS
- 5/5 KB Presses
- 0.3 Mile Bike
------------------------------
- OH Distraction
*Increase wt.
Three Rounds
- 400m Run
- 21-15-9 Thrusters
- 0.6 Mile Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Twisted Cross
- Thread the Needle
2023-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Swimmers
- 5 Wide Grip Push-Ups
- 10 Shoulder Plank Taps
- 10 Plank K2E
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
------------------------------
- Banded Blackburns
*Increase wt.
5min AMRAP x 3 Rds
- 45/36 Calorie Row
- 15 Power Snatches
- Max Burpees Over Rower
*Rest 2min
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*record Burpees
- Down Dog
- Pigeon Pose
- Puppy Dog
2023-06-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
- 30 DU/50 Singles
----------------------------
- Instep Series Stretch
*Increase wt.
15min AMRAP
- 6 WTD Plate Sit-Ups
- 30 DU/50 Singles
-1-2-3... Plate Squats
Alpha: 45/35; DU
Omega: 25/15; DU
Fitness: 15/10; Singles
- Low Dragon
- Lizard Pose
- Legs Up Wall
2023-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- 5 Air Squats
- 1/2 Mile Bike
- 10 Sit-Ups
- 5 Strict Pull-Ups
Three Rounds
- 800m Run
- 20 OH Plate Lunges
- 1mile Bike
- 5 Strict Pull-Ups
Alpha: 45/35; Strict
Omega: 25/15; Banded
Fitness: 15/10; RRx3
- Lizard Pose
- Low Dragon
- Thread the Needle
2023-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Jumping Air Squats
- 5/5 Fire Hydrants
- 5 Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
--------------------------------
- Scorpion Stretch
- Cat/Cow Pose
Five Rounds
- 12 Deadlifts
- 60 DU/90 Singles
- 30 AbMat Sit-Ups
Alpha: 155/105; DU
Omega: 135/95; DU
Fitness: 115/75; Singles
- Straddle Pose
- Supine Twist
- Seal Pose
2023-05-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Come and honor those who sacrificed all
HEROWOD Murph
- 8am Class Only
- Watermelon and Fun
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.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Low Dragon
- Twisted Cross
- Thread the Needle
- Foam Roll Lats/Glutes/Hams/Calves
2023-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Come celebrate Joe's 45th Birthday
- Pancake Breakfast
- Eggs
- Bacon
- 400m Run
- Set-Up Gear
- 1978m Row
- 45 Push-Ups
- 45 KB Suitcase Deadlifts (2 bells)
- 45 Calorie Bike
- 45 Double KB Cleans (2 bells)
- 45 Sit-Ups
- 2023m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Supine Twist
- Puppy Dog
2023-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Lunges
- 5 KB Sit-Ups
- 5/5 KB Rows
- 1/2 mile Bike
---------------------
- Scorpion Stretch
Three Rounds
- 400m Run
- 21 Deadlifts
- 3-2-1
Rope Climbs 15'
Alpha: 185/125; Rope
Omega: 155/105; 7 PU
Fitness: 135/95; 5 G2Feet
- Supine Twist
- Down Dog
- Saddle w/Archer Arms
2023-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Rocket Jumps
- Sled Push/Pull
- 10 Lunges
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 6 Goblet Squats
- 10 KBS
*Each Leg
15min AMRAP
- 15 T2B/K2E/Sit-Ups
- 15 Thrusters
- 15 Burpee Over Bar
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Sit-Ups; 45/35
- Bound Ankle
- Seal Pose
- Lizard Pose
2023-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Lunges w/Pass-Through
- Figure Eights
- 5 OHS w/PVC
---------------------------------
- OH Distraction
* 1 Mile Bike
Three Rounds
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
* 15 S2OH
Three Rounds
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
* 1 Mile Bike
Alpha: 135/95; PU
Omega:105/70; Jumping PU
Fitness: 75/55; RR
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Jumping Air Squats
------------------------------
- Banded Blackburns
4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
*Rest 2 min
4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 2 min
4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Down Dog
- Puppy Dog
- Pigeon Pose
2023-05-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 30sec Hang
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Air Squats
- 6 Step-Ups
- 10 Lunges
----------------------------------
- Instep Series Stretch
Three Rounds
-20 Burpee Pull-Ups
- 20 Front Squats
- 20 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Saddle Pose
- Couch Stretch
- Lizard Pose
2023-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- Sled Push
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
Four Rounds
- 100 DU/150 Singles
- 25 Thrusters
- 15 Pull-Ups
- 10 Burpees
Alpha: DU; 75/55; PU
Omega: DU; 55/45; Jumping PU
Fitness: Singles; 45/35; RR
- Low Dragon
- Legs Up Wall
- Twisted Cross
2023-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 10 Glute Bridges
- 5/5 Scorpions
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Three Rounds
- 400 Meter Run
- 10 Power Snatch
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Down Dog
- Supine Twist
- Seated Straddle
2023-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 8 Step-Ups
- 5 Push-Ups
- 2 G2Feet
- 5 Strict Pull-Ups
- 10 Calorie Row
*Each Leg
Three Rounds
3-2-1
- Rope Climbs 15'
- 20 WTD Plate Step-Ups 24/20
- 25 Cal Row
Alpha: Rope Climb; 45/35
Omega: 7 Strict PU; 25/15
Fitness: 3 G2Feet; 15/10
- Pigeon on a Box
- Forward Fold
- Saddle w/Eagle Arms
2023-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Sit-Ups
- 5 Swimmers
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB SLRDL
- 10 KBS
--------------------------------
- OH Distraction
15min AMRAP
- 5 HSPU/HRPU
- 10 T2B/K2E/Leg Lever
- 15 WBS
Alpha: HSPU; T2B; 20/14
Omega: HRPU; K2E; 16/12
Fitness: HRPU; LL; 14/10
- Puppy Dog
- Lizard Pose
- Cat/Cow
2023-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
- 10 Ring Rows
------------------------------
- Banded Blackburns
Eight Rounds
- 200m Run
- 4 Strict Pull-Ups
- 8 Clean & Jerks
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness: RR; 75/55
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-05-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 250m Row
------------------------
- Instep Series Stretch
- 750m Row
- 50 Front Squats
- 25 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Bound Ankle
- Dragon Pose
2023-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- 10 Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 0.3 Mile Bike
Four Rounds
- 800m Run
- 30 Push-Ups
- 1/2 Mile Bike
-Foam Roll Calves
- Instep Series Stretch
- Dragon Pose
2023-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row/Bike
- 5 Rocket Jumps
- 5 Push-Ups
- 10 Sit-Ups
- 5/5Scorpion Touches
- 5/5 Single Leg Glute Bridge
- 10 Lunges
- 5 Jumping Air Squats
Five Rounds
- 20/15 Calorie Row/Bike
- 10 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Bound Ankle
- Supine Twist
- Couch Stretch
2023-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 30 sec Hang
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
-----------------------
- Instep Series Stretch
*Each Leg
30-20-10
- Pull-Ups
3-2-1
- Rounds of DT
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
Alpha: PU; 155/105
Omega: Jumping PU; 125/85
Fitness: RR; 95/65
- Foam Roll Calves
- Instep Series Stretch
- Dragon Pose
2023-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 8 Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
----------------------------
- OH Distraction
Four Rounds
- 12 Power Cleans
- 400m Run
- 8 Burpee Pull-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Thread the Needle
- Seated Straddle
- Twisted Cross
2023-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run w/MB
- 5 MB Rocket Jumps
- 5 MB RDL
- 5 MB G2OH
- 5/5 MB Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
15min AMRAP
- 60 DU/90 Singles
- 30 WBS
- 15 T2B/K2E/Leg Lever
Alpha: DU; 20/14; T2B
Omega: DU; 16/12; K2E
Fitness: Singles; 14/10; LL
- Puppy Dog
- Low Dragon
- Seal Pose
2023-05-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Light Foam Roll Glutes & Hams
---------------------------------------
- 10 Lunges
- Sled Pull/Push
- 200m Run
- 5 Broad Jumps
- 10 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10/7 Calorie Row
16min AMRAP
- 15/12 Calorie Row
- 5 Front Squats
- 1 Rope Climb 15'
Alpha: 135/95; Rope
Omega: 115/75; 7 Strict PU
Fitness: 95/65; 5 G2Feet
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Saddle Pose
2023-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
Five Rounds
- 400m Run
- Four Rounds
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Low Dragon
- Seated Straddle
- Down Dog
2023-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- Sled Push
- 200m Run
- 10 KB Lunges
- 5 KB RDL
- 5/5 KB Rows
- 5/5 Presses
- 10 KB Glute Bridges
- 30 sec Hang
- 5 Strict Pull-Ups
Three Rounds
- 1 mile Bike
21-15-9
-Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 155/105
- Bound Ankle
- Supine Twist
- Foam Roll Glutes/Hams
2023-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 200m Run
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Push-Ups
-------------------------
- Instep Series Stretch
*Each Leg
16min AMRAP
- 15 Air Squats
- 10 Push-Ups
- 5 T2B/K2E/LL
Alpha: T2B
Omega: K2E
Fitness: LL
- Pigeon Pose
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms
2023-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Strict Pull-Ups
------------------------
- OH Distraction
BI: 1000m Row
15-12-9
- Clean & Jerks
- Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness 95/65
- Saddle w/Archer Arms
- Lizard w/Ext. Arms
- Seal Pose
2023-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Scapula Push-Ups
- 10 Shoulder Plank Taps
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 SLRDL
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
Four Rounds
- 60 DU/90 Singles
- 400m Run
- 20 KB Snatches
Alpha: DU; 44/26
Omega: DU; 35/20
Fitness: Singles; 18/13
- Puppy Dog
- Down Dog
- Low Dragon
2023-05-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Glute Bridges
- 5 KB RDL
- 5 Goblet Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
---------------------
- Light Foam Roll Glutes/Hams/Quads
11 min AMRAP
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 75/55; PU
Omega: 55/45; Jumping PU
Fitness: 45/35; RR
- Dragon Pose
- Twisted Cross
- Thread the Needle
2023-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m Jog
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Low Dragon
-Twisted Cross
- Lizard Pose
2023-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5/5 Jumping Lunges
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
- 10 Banded Chest Presses
16min AMRAP
- 8 HRPU
- 12 Alt. KB Snatches
- 16/12 Calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Twisted Cross
- Supine Twist
- Legs Up Wall
2023-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Broad Jumps
- 6Push-Ups
- 9 Sit-Ups
- 8 Lunges
- 5 Pull-Ups
800-600-400-200-100
- Meter Run
50-40-30-20-10
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Single Leg Forward Fold
- Couch Stretch
- Single Leg Saddle
2023-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 0.3 mile Bike
- 5 Push-Ups
- 5 Swimmers
- 10 Ring Rows w/Hold
- 5 Strict Pull-Ups
- 50 Singles
- 15 DU
------------------------------
- PVC Front Rack Stretch
15min AMRAP
- 15 Burpees
- 400m Run
-60 DU/75 Singles
Omega: DU
Fitness: Singles
- Low Dragon
- Lizard Pose
- Bound Ankle
2023-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Rocket Jumps
- 6 Box Jumps/Steps
- 5 JumpingLunges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 PlankShoulder Taps
- 5 Strict Pull-Ups
--------------------------------
- Pass-Throughs/Figure-Eights
- OH Distraction
Three Rounds
- 1 mile Bike
- 20 Box Jump/Step Overs 24/20
- 12 T2B/K2E/Leg Levers
Alpha: T2B
Omega: K2E
Fitness: LL
- Dragon Pose
- Puppy Dog
- Seal Pose
2023-04-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- Duck Walk
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
---------------------------
- Instep Series Stretch
15min AMRAP
- 21 AbMat Sit-Ups
- 15 Push-Ups
- 9 Thrusters
- 5 C2B Pull-Ups
Alpha: 95/65; C2B
Omega: 75/55; PU
Fitness: 55/45; RRx2
- Saddle Pose
-Foam Roll Quads/Glutes
- Thread the Needle
2023-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 250m Row
- 10 Push-Ups
- 1/2 Mile Bike
- 15 Air Squats
- 200m Run
- 20 Pull-Ups
- 250m Row
- 25 Push-Ups
- 0.3 Mile Bike
- 35 Air Squats
- 400m Run
- 35 Pull-Ups
- 500m Row
- 50 Push-Ups
- 0.5 Mile Bike
- 70 Air Squats
Alpha: Pull-Ups
Omega: Banded PU
Fitness: RR
- Saddle w/Archer Arms
- Sumo Squat
- Dragon Pose
2023-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 Ring Rows
- 10 Push-Ups
- 5 Strict Pull-Ups
- 2 G2Feet
------------------------
- Banded Blackburns
- PVC Front Rack Stretch
Ten Rounds
- 200 Meter Run
10-9-8-7-6-5-4-3-2-1
- Power Cleans
- 1 Rope Climb 15'
Alpha: 135/95; Rope
Omega: 115/75; 5 G2Feet
Fitness: 75/55; 7 Strict Pull-Ups
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Plank K2E
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Calorie Bike
*Increase wt.
Two Rounds
- 40/30 Calorie Bike
- 21 S2OH
- 120 DU/180 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Legs Up Wall
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms
2023-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 Rocket Jumps
- 10 Jumping Lunges
- 5 Jumping Air Squats
- 10 Ring Rows w/Hold
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
--------------------------
- OH Distraction
*Increase wt.
- 21 Calorie Bike/Row
- 21 Burpees
- 21 C2B Pull-Ups
- 15 Calorie Bike/Row
- 15 Burpees
- 15 T2B/K2E/Leg Levers
- 9 Calorie Bike/Row
- 9 Burpees
- 9 Strict Pull-Ups
Alpha: C2B; T2B; Strict
Omega: PU; K2E; Kipping
Fitness; Ring Row; LL; Banded
- Couch Stretch
- Bound Ankle
- DoubleNeedle
2023-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 MB RDL
- 10 MB Squats
- 10 OH MB Lunges
- 5 MB Tosses
- 5 MB Cleans
----------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
Three Rounds
- 10 Power Snatches
- 20 Box Jumps/Steps 24/20
- 30 WBS
Alpha: 115/75; 20/14
Omega: 95/65; 16/12
Fitness: 75/55; 14/10
- Thread the Needle
- Down Dog
- Twisted Cross
2023-04-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
- 7/5 Calorie Row
-----------------------
- Instep Series Stretch
- PVC Front Rack Stretch
*Increase wt.
15min AMRAP
- 15/12 Calorie Row
- 9 KB Thrusters (2 bells)
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Seated Straddle
- Puppy Dog
2023-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m Jog
- 5 Broad Jumps
- 10 Lunges
- 5 Box Jumps/Steps
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Scapula Push-Ups
Four Rounds
- 400m Run
- 10 Burpee Box Jumps/Steps 24/20
- 20 Thrusters*
Alpha: 45/35; 75/55; 95/65; 115/75
Omega: 45/35; 55/45; 75/55; 95/65
Fitness: 45/35
*Increase wt. each round
- Low Dragon
- Couch Stretch
- Foam Roll Glutes/Hams/Quads
2023-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Scapula Push-Ups
- 5 DiamondPush-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 200m Run
------------------------------
- Pass-Throughs
- PVCFront Rack Stretch
*Increase wt.
Three Rounds
- 1mile Bike
- 10 Power Cleans
- 10 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Twisted Cross
- Dragon Pose
- Foam Roll Triceps/Hams
2023-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250/200m Row
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 Strict Pull-Ups
-----------------------
- Banded Blackburns
*Increase wt.
Five Rounds
- 500/450m Row
- 40 Air Squats
- 30 AbMat Sit-ups
- 10 Pull-Ups
Alpha: PU
Omega: Banded PU
Fitness: RR
- Seal Pose
- Couch Stretch
- Foam Roll Lats/Hams
2023-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 8 Step-Ups
- 8 Lunges
- 8 Air Squats
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
-------------------------
- Instep Series Stretch
*Increase wt.
15min AMRAP
- 20 Box Jumps/Steps 24/20
- 30 KBS
- 20 Burpees Over Bell
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Lizard Pose
- Twisted Cross
2023-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 5/5 Single Leg RDL
- 5 Calorie Row/Bike
-------------------------------
- OH Distraction
- 10 Banded Lat Pulls
*Increase wt.
- 100 DU/150 Singles
- 80 Calorie Bike/Row
- 50 Hang Power Cleans
- 80 Calorie Row/Bike
- 100 DU/150 Singles
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- Low Dragon
- Dragon Pose
- Thread the Needle
2023-04-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row
- 5 Push-Ups
- 10 Sit-Ups
- 5 Calorie Bike
- 10 Squats
- 5 Strict Pull-Ups
- 200m Run
- Sled Push
----------------------
- Banded Low Dragon
*Increase wt.
Five Rounds x 3min
- 15 T2B/K2E/Leg Levers
- 15 Back Squats
- Max Calorie Row/Bike
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Leg Levers; 45/35
*Record Calories
- Saddle w/Eagle Arms
- Foam Roll Quads/Glutes
- Seated Straddle
2023-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED TODAY***
2023-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSES AT NOON***
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
------------------------------
- Smash/Roll Forearms & Triceps
Deadlifts (225/155 lb)
Handstand Push-Ups
"Omega": 185/125; 60sec HS Hold
"Fitness": 155/105; HRPU
- Twisted Cross
- Supine Twist
- Down Dog
2023-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Seated Sled Drags
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
----------------------------
- 10 Banded Good Mornings
20min EMOM (45:15)
- KBS
- Goblet Squats
- KB Cleans (2 bells)
- KB Push Press (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Seated Straddle
- Saddle w/Archer Arms
2023-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 0.3Mile Bike
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 10 Banded Pull-Aparts
- 50 WBS
- 12 Power Clean
- 12 Lat Barbell Burpees
- 35 WBS
- 9 Power Clean
- 9 Lat Barbell Burpees
- 20 WBS
- 6 Power Clean
- 6 Lat Barbell Burpees
Alpha: 20/14; 155/105
Omega:16/12; 135/95
Fitness: 14/10; 115/75
- Dragon Pose
- Pigeon Pose
- Saddle w/Eagle Arms
2023-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 10 Lunges
- 5 Air Squats
- 10 Glute Bridges
- 5 KB Single Leg RDL
- 5/5 Seated KB Presses
- 10 KBS
- 200m Row
-------------------------------
- OH Distraction
- 10 Banded Rows
*Increase wt.
Three Rounds
- 500m Row
- 0.8 mile Bike
- Couch Stretch
- Thread the Needle
- Lizard Pose
2023-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m MB Run
- 5 MB RDL
- 5/5 MB Push-Ups
- 5 MB Cleans
- 5 MB Pushes
- 5 MB Tosses
- 10 Step-Ups
- 30 sec Hang
-----------------------------
- Banded Blackburns
- OH Distraction
Three Rounds
- 50 WBS
- 25 Box Jumps 24/20
- 15 Power Snatches
Alpha: 20/14; 75/55
Omega:16/12; 65/55
Fitness: 14/10; 45/35
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Pigeon Pose
2023-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
--------------------------------
- OH Distraction
- 10/10 Banded Pulls
30 Clean and Jerks, 135# / 95#
"Omega": 115/75
"Fitness": 95/65
- Bound Ankle
- Twisted Cross
- Forward Fold
2023-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 7/5 Calorie Row
- 5 Push-Ups
- 10 KB RDL
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5/5 KB Cleans
- 5 Strict Pull-Ups
-----------------------------
- 10 Banded Pull-Aparts
18min AMRAP
- 14 Calorie Row
- 28 KBS
- 28 Flutter Kicks
- 14 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Pigeon Pose
- Puppy Dog
- Down Dog
2023-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 10 Plank K2E
- 10 Leg Levers
- 10 Sit-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- PVC Front Rack Stretch
Four Rounds
- 500m Row
- 75 DU/100 Singles
25-20-15-10
- T2B/K2E/Leg Levers
Alpha: DU; T2B
Omega: DU; K2E
Fitness Singles; Leg Levers
- Low Dragon
- Lizard Pose
- Seal Pose
2023-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
21-15-9
- Back Squats
- Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-03-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 5 Glute Bridges
- 5 Sit-Ups
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Air Squats
------------------------
- Instep Series Stretch
30-20-10
- Deadlifts
- KB Push Press (2bells)
- Weighted Sit-Ups
Alpha: 155/105; 53/35; 45/35
Omega: 135/95; 44/26; 25/15
Fitness: 115/75; 35/20; 15/10
- Saddle Pose w/Archer Arms
- Supine Twist
- Couch Stretch
2023-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 1/2 mile Bike
----------------------------------
- Banded Blackburns
- Roll and Smash Forearms/Triceps
1-3-6-9-15
- Back Squats
10-30-60-90-150
- DU/Singles (x2)
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
*No Rack
- Twisted Cross
- Legs Up Wall
- Low Dragon
2023-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 10 RowCalories
- 5 Push-Ups
- 10 Bike Calories
- 5 KB RDL
20min EMOM (40s Work/20s Rest)
Minute 1- Bike Calories
Minute 2- Box Jump/StepOver 24/20
Minute 3- RowingCalories
Minute 4- Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
*Record Reps
- Saddle w/Eagle Arms
- Couch Stretch
- Puppy Dog
2023-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Air Squats on Wall
- 10 Lunges
- 5 Strict Pull-Ups
-------------------------
- Banded Blackburns
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
- Dragon Pose
- Seal Pose
- Ext. Arm Lizard Pose
2023-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3mile Bike
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10 Jumping Lunges
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 Single Arm KBS
------------------------------
- OH Distraction
16min AMRAP
- 4/4 KB Hang Snatches
- 6 T2B/K2E/Sit-Ups
- 24 DU/36Singles
Alpha: 53/35; T2B; DU
Omega: 44/26; K2E; DU
Fitness: 35/20; Sit-Ups; Singles
- Thread the Needle
- Low Dragon
- Bound Ankle
2023-03-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 5 MB Squats
- 5 MB Tosses
--------------------
- Instep Series Stretch
15min AMRAP
- 3 Power Cleans
- 6 Lat Barbell Burpees
- 9 WBS
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 95/65; 14/10
- Saddle Pose
- Lizard Pose
- Seated Straddle
2023-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Sit-Ups
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
In honor of Sgt. Zachary D. Tellier, 31, of Charlotte, who died Sep 29, 2007 of wounds sustained from enemy small-arms fire while on a ground patrol in Afghanistan. He was a member of the division's 73rd Cavalry Regiment.
- Foam Roll
- Legs Up Wall
- Couch Stretch
2023-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 200m Row
- 10 Push-Ups
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
------------------------
- Smash Forearms
- 1.5 mile Bike
- 1 mile Row
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Alpha: 155/105
Omega: 125/85
Fitness: 105/70
- Supine Twist
- Twisted Cross
- Bound Ankle
2023-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 30 sec Plank
- 5 Yoga Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 Single Arm KBS
- 10 Goblet Squats
---------------------------
- Instep Series Stretch
Six Rounds x 60sec Each (18min)
- 200m Run
- 6 Alt.KB Snatches
- Max Box Jump/StepOvers 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Record Box Jump/Step Overs each Rd
- Low Dragon
- Thread the Needle
- Twisted Cross
2023-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7 Calories
- 5 Push-Ups
- 5 Jumping MB Squats
- 5 MB Tosses
- 10 MB Lunges
--------------------------
- PVC Front Rack Stretch
- Pass-Through
- Figure Eights
15min AMRAP
5-10-15-20-25...
- Calorie Row
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Dragon Pose
- Saddle w/Eagle Arms
- Forward Fold
2023-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
Four Rounds
- 7 Burpee Pull-Ups
- 21 Sit-Ups
- 60 DU/90 Singles
Alpha: Burpee PU; DU
Omega: Burpee PU; DU
Fitness: Burpees w/Touch; Singles
- Saddle w/Archer Arms
- Lizard Pose
- Pigeon Pose
2023-03-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
----------------------------------
- FIgure Eights
- Banded Blackburns
- 35 Power Snatches
**Rest 2 Minutes **
Three Rounds
- 800m Run
- 15 Overhead Squats
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Puppy Dog
- Saddle Pose
- Instep Series Stretch
2023-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***NO CLASS***
McGuire's Day 5k Prediction Race
- Come Join in on the Fun
- Crawfish Boil
2023-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Plank
- 5 Jumping Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
- Smash Forearms/Triceps
Thrusters, 95# / 65#
Pull-ups
"Omega": 75/55; Banded PU
"Fitness": 45/35; RR
- Twisted Cross
- Bound Ankle
- Dragon Pose
2023-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 KB RDL
- 5/5 KB Single Arm Rows
- 5/5 KB Single Arm Swings
- 200m Run
-----------------------
- Banded Blackburns
Three Rounds
- 40 Sit-Ups
- 300' Farmers Carry
- 20 Push-Ups
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Eagle Arms
- SupineTwist
- Legs Up Wall
2023-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1mile Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Superman
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
------------------------
- Banded Pigeon Pose
- 300 DU/500 Singles
- 2 mile Bike
- 30 Clean & Jerks
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
*Break-Up as Needed
- Couch Stretch
- Dragon Pose
- Pigeon Pose
2023-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Lunges
- 6 Step-Ups
---------------------------
- OH Disctraction
15min AMRAP
- 21/15 Calorie Row
- 9 Burpees
- 12 Box Jumps/Steps 24/20
- Foam Roll Lats/Glutes/Quads
- Seal Pose
- Thread the Needle
2023-03-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Figure Eights
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 5 MB Squats
- 5 MB Tosses
---------------------------------
- Banded Blackburns
- Instep Series Stretch
Ten Rounds
- 3 Power Snatches
- 10 WBS
Alpha: 115/75; 20/14
Omega: 95/65; 16/12
Fitness: 65/45; 14/10
- Puppy Dog
- SaddlePose w/Archer Arms
- Down Dog
2023-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 50 Air Squats
- 50 Deadlifts
- 40 Lateral Barbell Burpees
- 40 Power Cleans
- 30 T2B/K2E/Sit-Ups
- 30 Front Squats
- 20 Pull-Ups
- 20 S2OH
- 10 Pull-Ups
- 10 Thrusters
Alpha: 115/75; T2B; Strict
Omega: 95/65; K2E; Banded PU
Fitness:75/55; Sit-Ups; RR
- Foam Roll Lats/Glutes/Hams
- Saddle Pose
- Thread the Needle
2023-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 5 Jumping Jacks
- 10' Bear Crawl
- 5 Muscle Snatches
- 10 Lunges w/Pass-Through
- 30 DU/30Singles
- 5 HRPU
- 2 Scaled Wall Walks
- 1 Wall Walk
- 5 Strict HSPU
Two Sets
- 3 Hang Power Snatches
- 3 OHS
- 3 Hang Squat Snatches
- 3 Snatches
*Increase in Wt.
Build to 5-7 Reps of expectedWt.
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb
- Puppy Dog
- Thread the Needle
- Down Dog
- Lizard w/Ext. Arms
2023-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Swimmers
- 5 Glute Bridges
- 7 Sit-Ups
- 10 Lunges
- 200m Run
---------------------------
- OH Distraction
- Pass-Throughs
- Figure Eights
18min AMRAP
- 30 Calorie Row
- 30 AbMat Sit-Ups
- 300' Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seal Pose
- Forward Fold
- Seated Straddle
2023-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2mile Bike
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges
- 10 Goblet Squat
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5 KB RDL
-----------------------------
- Banded Low Dragon
- 20 Lateral Barbell Burpees
- 2mile Bike
- 20 PC+FS+PJ Complex
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Power Clean; Front Squat; Push Jerk
- Lizard Pose
- Standing Straddle
- Saddle w/Archer Arms
2023-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Front Ape Hops
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
-----------------------------
- Banded Blackburns
Ten Rounds
- 10 Box Jump Overs 24/20
- 7 Power Snatches
- 5T2B/Knee Raises/Sit-Ups
Alpha: 75/55; T2B
Omega:65/45; Hanging Knee Raises
Fitness: 45/35; Sit-Ups
- Twisted Cross
- Lizard Pose
- Saddle w/Eagle Arms
2023-02-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 5 Yoga Push-Ups
- 3 Strict Pull-Ups
- 5 Glute Bridges
- 7 Sit-Ups
- 8 Lunges
- 10 Air Squats
-------------------------
- Instep Series Stretch
15min AMRAP
- 15/12 Calorie Row
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Supine Twist
- Thread the Needle
- Legs Up Wall
2023-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 MB Russian Twist
- 10 MB Squats
- 5 MB Tosses
- 40 Strict Pull-ups
- 80 Calorie Row
- 120 WBS
Alpha: Strict; 20/14
Omega: Banded/Kipping: 16/12
Fitness: RR; 14/10
- Single Leg Forward Fold
- Single Leg Saddle
- Legs Up Wall
2023-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GO FAST***
- 100m Run
- 5 Push-Ups
- 10 Lunges
- 100m Run
- 5 Broad Jumps
- 10 Air Squats
- 100m Run
- 5 Pull-Ups
- 10 Ape Crawls
-----------------------
- Banded Low Dragon
- PVC Front Rack Stretch
Three Sets
- 3Burpee/Burpee Pull-Ups
- 3 Thrusters
- 2 Shuttle Runs
*Build in Wt Each Set
- Build to Heavy Starting Thruster
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
1-rep-max thruster (from the floor)
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
- Twisted Cross
- Lizard Pose
- Thread the Needle
2023-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Pass-Throughs
- Figure Eights
- OH Distraction
Five Rounds
- 10 Deadlifts
- 15 Push-Ups
- 20 AbMat Sit-Ups
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- Puppy Dog
- Down Dog
- Seated Straddle
2023-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5/5Lunges
---------------------------
- Instep Series Stretch
Three Rounds
- 500m Row
- 12 Burpees
- 21 Box Jumps/Steps 20
- Low Dragon
- Seal Pose
- Saddle Pose
2023-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Rocket Jumps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5 Goblet Squats
-------------------------
- PVC Front Rack Stretch
- Banded Blackburns
15min AMRAP
- 12 Alt. KB Snatches (1 bell)
- 100m Farmers Carry
- 9 KB Front Squats (2 bells)
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-02-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 5 Calorie Row
- 7 Push-Ups
- 5 Glute Bridges
- 7 MB Squats
- 5 Box Jumps/Step
- 10 Lunges
---------------------------
- Instep Series Stretch
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
- Supine Twist
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
2023-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 10 Glute Bridges
- 5 Box Jumps/Steps
- 10 MB Squats
- 15 KBS
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
- Low Dragon
- Double Thread the Needle
- Lizard Pose
- 350m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Squat Jumps
- 10 Lunges
- 5 Strict Pull-Ups
------------------------
- Instep Series Stretch