- Couch Stretch
- Foam Roll Quads/Glutes/Hams/Lats
- Legs Up Wall

2022-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 800m Run
- Bear Crawl/Crab Walk
- 5 Air Squats
- 5/5 Lunges
- 5 Push-Ups
- 5 Hanging Scapula Pulls
- 5 Pull-Ups

Metcon

Metcon (Time)

30min AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
***Every 5 min; 400m Run

Mobility

- Dragon Pose
- Legs Up Wall
- Lizard Pose

2022-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

5.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

Three Rounds
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 10 Air Squats

Metcon

Metcon (Time)

Five Rounds
- 20 Push-Ups
- 40 AbMat Sit-Ups
- 60 DU/90 Singles
- 800m Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Couch Stretch
- Forward Fold
- Down Dog

2022-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

Two Sets
- 200m Run
- 5 Broad Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups

Strength

Bench Press (5-5-3-3-3 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 400m Run
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Low Dragon
- Thread the Needle
- Twisted Cross

2022-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

4.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 800m Bike
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 10 Swimmers
- 10 V-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
--------------------------------
- OH Distraction

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (AMRAP - Reps)

Alpha Omega Sports Performance/CrossFitAOP

4.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 400m Run
- 10 Air Squats

Metcon

Metcon (5 Rounds for reps)

Five Rounds
- 1 Minute WBS
- 1 Minute Box Jump Overs 24/20
- 1 Minute Burpees
- 1 Minute Calorie Row
*Rest 2 Minutes
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

***Order Determined by Egg Hunt

Mobility

- Foam Roll
- Instep Series Stretch
- Pigeon Pose

2022-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 250m Row
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Bear Craw/Crab Walk
- 10 Glute Bridges
- 10 Air Squats
- 5 MB Cleans
- 5 MB Presses

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (Time)

Five Rounds
- 500m Row
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Seal Pose
- Lizard Pose
- Seated Forward Fold

2022-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

4.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

***GYM CLOSED***
Team Florida of Pensacola Weightlifting Meet

2022-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 10/7 Calorie Bike
- 5 Broad Jumps
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
- 5/5 KB Rows

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

14min AMRAP
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Thread the Needle
- Twisted Cross
- Seated Foreward Fold

2022-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Alpha Omega Sports Performance/CrossFitAOP

4.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

Alpha Omega Sports Performance/CrossFitAOP

3.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

Two Sets
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

21-15-9-6-3
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Dragon Pose
- Seal Pose
- Seated Forward Fold

2022-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch

Strength

Split Squat (5-5-5 q 2min)

*Build to heavy 5

Back Squat (3-3-3 q 2min)

*Build to heavy 3

Metcon

Metcon (Time)

Two Rounds
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 225/155; 20/14
Omega: C2BPU; 185/125; 16/12
Fitness: Banded PU/RR; 135/95; 14/10

Mobility

- Lizard Pose
- Supine Twist
- Saddle Pose

2022-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS

Metcon

HeroWOD Batman (Time)

For Time
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35 lb)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out: 4 Sets of 5 Deadlifts (80% max)

On Friday, March 6, 2015, Sergeant Andrew Joseph Doiron of Canadian Special Operations Regiment was killed in action while serving on Operation Impact in Iraq. He was 31.

Mobility

- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Supine Twist

Sergeant Andrew Joseph Doiron

2022-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

Two Sets
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (AMRAP - Reps)

4 min AMRAP
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75

*Rest 2 min

Metcon (AMRAP - Reps)

4 min AMRAP
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65

*Rest 2 min

Metcon (AMRAP - Reps)

4 min AMRAP
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Ext. Arms Lizard Pose
- Supine Twist
- Saddle Pose w/Eagle Arms

2022-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike

Strength

Split Squat (5-5-5 q 2min)

*Build to heavy 5

Back Squat (3-3-3 q 2min)

*Build to heavy 3

Metcon

Metcon (Time)

- 35 Power Cleans
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles

Mobility

- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Instep Series Stretch

2022-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

McGuire's 5K Fun Run
***No Class***
- Pancake Breakfast
- Crawfish Boil with ADoor Realty
- Parking Lot Closed off to clients
- Arrive Early (7am) to have a spot

2022-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

General Warm-up

- 30 DU/30 Singles
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 36 DU/36 Singles
- 10 Front Squats
- 10 Shoulder Press
- 5 Hanging Shoulder Shrugs
- 30 DU/30 Singles
- 5 RDL
- 10 Thrusters
- 5 Kip Swings
--------------------------
- PVC Front Rack Stretch

Alpha Omega Sports Performance/CrossFitAOP

3.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Dips
- 5 Strict Strict Pull-Ups
- 12 Calorie Bike
--------------------------
- Instep Series Stretch

Strength

Split Squat (3x5 q 2min)

*Each Leg

Back Squat (3-3-3 q 2min)

*5lbs heavier than last week

Metcon

Metcon (Time)

Two Rounds
- 42 Calorie Bike
- 21 HRPU
- 30 Calorie Row
- 15 Ring Dips/Matador/Bench
- 18 Calorie Bike
- 9 HSPU/30sec HS Hold/3 Wall Walks
Alpha: Ring; HSPU
Omega: Matador; HS Hold
Fitness: Bench; WW

Mobility

- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
- Straddle Pose

2022-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Celebrate 22.2 with a Pancake/Bacon Breakfast
- 9AM

Warm-up

- 800m Jog
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

Mobility

- Dragon Pose
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms

2022-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

**Celebrate 22.2**
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices

General Warm-up

- Quick Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Push-Ups
- 10 Plank K2E
- 10 Spiderman Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Tuck Jumps (Knee to Chest)
- 10 Banded Good Mornings
- 200m Row/400m Bike

Alpha Omega Sports Performance/CrossFitAOP

3.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy National Peanut Butter Lover's Day***

Warm-up

- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (Time)

- 50 S2OH
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Seal Pose

2022-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 10 Swimmers
- 50DU/75 Singles
--------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Strength

Split Squat (3x5 q 2min)

*Each Leg

Back Squat (3x3 q 2min)

*5lbs heavier than last week

Metcon

Metcon (Time)

Three Rounds
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

- Supine Twist
- Low Dragon
- Thread the Needle

2022-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 400m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams

Metcon

Metcon (Time)

Five Rounds
- 12 Deadlifts
- 12 Lateral Burpees
Four Rounds
- 9 Hang Power Cleans
- 9 Box Jumps 24/20
Three Rounds
- 6 S2OH
- 6 Burpee Box Step-Ups
Alpha: 155/105
Omega: 125/85
Fitness: 115/75

Mobility

- Foam Roll Lats/Glutes/Hams/Calves
- Supine Twist
- Twisted Cross

2022-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run/400m Bike
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights

Alpha Omega Sports Performance/CrossFitAOP

2.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 20/15 Calorie Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip

Strength

Split Squat (3x5 q 2min)

*Each Leg

Back Squat (3x3 q 2min)

*5lbs heavier than last week

Metcon

CrossFit Games Open 14.4 (AMRAP - Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Scaled:
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU

Mobility

- Lizard Pose
- Seal Pose
- Fragon

2022-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 800m Jog
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups

Metcon

Loredo (Time)

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

To learn more about Loredo click here

Mobility

- Saddle Pose
- Legs Up Wall
- Foam Roll As Needed

2022-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 35 DU/60 Singles
- 5 MB Presses
- 5 MB Squats
- 10 MB OH Lunges
- 10 MB Sit-Ups
- 5 Rocket Jumps
- 5 Box Jumps/Steps
--------------------------
- 5 Pass-Throughs and Figure Eights
- PVC Front Rack Stretch

Strength

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

Metcon (AMRAP - Reps)

18min AMRAP
- 50 WBS
- 50 DU/100 Singles
- 40 Box Jumps/Steps 24/20
- 40 T2B/ Knee Raises/Leg Levers
- 30 C2B Pull-Ups
- 30 Burpees
- 20 Power Cleans
- 20 Jerks
- 10 Power Snatches
- 10 Ring Muscle-Ups
Alpha: 20/14; DU; T2B; C2BPU; 135/95; MU
Omega: 16/12; DU; Knee Raise; PU; 115/75; Strict PU
Fitness: 14/10; Singles; ; RR; 95/65; Jumping PU

*Complete as much as possible; upon finish record time in notes

Mobility

- Foam Roll Calves/Hams/Glutes/Lats
- Supine Twist
- Single Leg Forward Fold

2022-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

2.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy Valentines Day***

Warm-up

- Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups

Strength

Split Squat (3x5 q 2min)

*Each Leg

Back Squat (3x3 q 2min)

*2-5lbs heavier than week 1

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Alpha: 95/65; PU
Omega: 75/55; Banded PU
Fitness: 45/35; RR

Mobility

- Lizard Pose
- Foam Roll Glutes/Hams
- Twisted Cross

Enjoy your Valentine Treat

2022-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Mobility

- Supine Twist
- Foam Roll
- Down Dog

Metcon (Calories)

5min AMRAP
- 10 Double KB Box Step-Overs
- 10 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups

Mobility

- Twisted Cross
- Thread the Needle
- Foam Roll Glutes/Hams

2022-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (Time)

- 75 Power Cleans
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles

*Start Min 1

Mobility

- Dragon
- Saddle w/Eagle Arms
- Single Leg Forward Fold

2022-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 3min DU Practice

Strength

Split Squat (3x5 q 2 min)

*Each Leg

Back Squat (3x3 @ 80% q 2min)

Metcon

Metcon (Time)

15-12-9
- Alt KB Snatch
- Lateral Burpees Over KB
75-60-45 (115-90- 65)
- DU/Singles
Alpha: 44/26; DU
Omega: 35/20; DU
Fitness: 18/13; Singles

Mobility

- Lizard w/Ext. Arms
- Frog Pose
- Low Dragon

2022-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD

Warm-up

- 500m Row
- 5 Push-Ups
- 10 Plank Knee to Elbow
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 1000m Row
- 30 Hang Clean & Jerks
- 50 Single KB Box Step-Up 24/20
- 15 C2B Pull-Ups
Alpha: 75/55; 53/35
Omega: 55/45; 44/26
Fitness: 45/35; 35/20

Mobility

- Seal Pose
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2022-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Warm-up

- 200m Run
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- 3min Practice DU
- Banded Blackburns

Strength

Bench Press (5-3-3-1-1-1 q 2min)

Metcon

Metcon (Time)

**100 DU
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10

*Doubles/Singles Same

Mobility

- Twisted Cross
- Low Dragon
- Dragon Pose

2022-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

Metcon

Happy New Year_2022 (Time)

- 20 Deadlifts
- 22 Push-Ups
- 20 Power Clean
- 22 Box Jumps
- 20 S2OH
- 22 Pull-Ups
- 20 Back Squats
- 22 Burpees
- 20 Thrusters
- 22 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55

2021-12-31

CrossFit

Strength

Deadlift (5x5 q 2min )

Metcon

Alpha Omega Sports Performance/CrossFitAOP

12.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

GYM CLOSES AT 12PM
***NO 4, 5, 6, 7pm CLASSES***

Warm-up

- 400m Run
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups

Metcon

Metcon (Time)

- 55 Deadlifts
- 55 T2B/K2E
- 55 Box Jump Overs 24/20
- 55 Push Press
Alpha: 225/155; T2B; 115/75
Omega: 185/125; K2E; 95/65
Fitness: 135/95; Sit-Ups; 75/55

Mobility

- Seated Straddle
- Bound Ankle
- Pigeon Pose

2021-12-22

- Lizard Pose
- Low Dragon
- Saddle w/Archer Arms

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Plank K2E
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------
- 15 Banded Lat Pull-Downs

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

30-20-10
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Thread the Needle
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run/Row
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon

Strength

Back Squat (5-3-3-1-1-1q 2min)

*Increase wt.

Metcon

Metcon (Time)

800-600-400-200
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75

Mobility

- Dragon Pose
- Foam Roll Glutes/Hams
- Supine Twist

2021-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***CLOSED***
Enjoy the Weekend with Your Family

2021-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***Black Friday***
9AM CLASS ONLY

DROM

Core

Three Sets
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 10 C2B Pull-Ups
- 20 WBS
- 10 Push-Ups
- 20 KBS
- 30/21 Calorie Bike/Row*
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26;
Fitness: RR; 14/10; 35/20

*You Choose

Mobility

- Lizard Pose
- Seal Pose
- Standing Straddle

2021-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy Thanksgiving***
Thanksgiving Morning Breakfast
9AM CLASS ONLY

DROM

Core

Tabata 8x20:10
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 400m Run
- 5 Burpees
- 10 Power Cleans
- 15 Pull-Ups
- 20 Push-Ups
- 25 WTD Sit-Ups
- 50 DU/75 Singles
Alpha: 155/105; PU; 45/35; DU
Omega: 135/95; Banded PU; 35/25; DU
Fitness: 95/65; RR; 15/10; Singles

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

FUN

- Thanksgiving Breakfast

2021-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***Thanksgiving in the Gym***
- No Class 6 or 7pm
- Potluck

DROM

Warm-up

- Drop-Off Food
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 400m Run
- 10 Box Jumps/Steps
- 8 Deadlifts
- 8 S2OH
- 10 T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; Sit-Ups

Mobility

- Thread the Needle
- Lizard Pose
- Couch Stretch

FUN

- Thanksgiving Meal

2021-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 35 DU/50 Singles
----------------------------
- Banded Blackburns

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

Three Rounds
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B; DU
Omega: 115/75; K2E; DU
Fitness: 75/55; Sit-Ups; Singles

Mobility

- Supine Twist
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Quick Foam Roll
----------------------------
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups

Strength

Back Squat (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

Three Rounds
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR

Mobility

- Foam Roll Glutes/Hams/Calves
- Dragon Pose
- Low Dragon

2021-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike

Metcon

Metcon (Time)

Five Rounds
- 800m Bike
- 8 Bench Press
- 12 Ring Dips
Alpha: 135/95; Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Assisted Dips or Push-Ups

Mobility

- Low Dragon
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push/Pull
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
----------------------------
- OH Distraction

Strength

Power Snatch (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

21-15-9
- KBS
- Burpees
Directly Into...
Three Rounds
- 400 Meter Run
- 21 GHD Sit-Ups
Alpha: 70/53; GHD Sit-Ups
Omega: 53/35; WTD Sit-Ups
Fitness: 44/26; AbMat Sit-Ups

Mobility

- Saddle w/Archer Arms
- Thread the Needle
- Low Dragon

2021-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Row
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups

Strength

10min Alt. EMOM
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)

Metcon

Metcon (AMRAP - Rounds and Reps)

PARTNER-UP
18min AMRAP
P1: Max Row (meters)
P2:
- 20 Box Jump/Steps 24/20
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

*Switch After Completing Steps/Carry

Mobility

- Foam Roll Lats/Glutes/Hams
- Legs Up Wall
- Seated Straddle Pose

2021-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats

Strength

Push Press (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

- 150 DU/250 Singles
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups

Mobility

- Seal Pose
- Lizard Pose
- Couch Stretch

2021-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Bike
- 10 Lunges
- 8 Air Squats
- 6 Push-Ups
- 8 Plank Shoulder Taps
- 10 Sit-Ups
----------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5 Goblet Squats
- 5/5 Single Arm Floor Press
- 10 KBS

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 400m Bike
- 15 Double KB Floor Press
- 12 Double KB Alternating Plank Rows
- 9 Double KB Burpee Deadlifts
Alpha: 44/26
Omega: 35/20
Fitness: 18/13

Mobility

- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges

Strength

Back Squat (5-5-3-3-3 q 2min)

*Increase wt.

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

Alpha: 155/105
Omega: 125/85
Fitness: 95/65

Mobility

- Foam Roll Glutes/Hams
- Lizard Pose
- Supine Twist

2021-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS

Metcon

Metcon (Time)

BI: 50/35 Calorie Bike
Three Rounds
- 15 Deadlifts
- 30 DU/45 Singles
- 15 HRPU
- 30 DU/45 Singles
BO: 50/35 Calorie Bike
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles

Mobility

- Low Dragon
- Foam Roll Calves/Hams/Glutes
- Twisted Cross

2021-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
----------------------------
- OH Distraction

Strength

Power Snatch (5x5 q 2min)

Metcon

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Alpha: BW; PU
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR

Mobility

- Twisted Cross
- Thread the Needle
- Lizard w/Ext. Arms

2021-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

Alpha Omega Sports Performance/CrossFitAOP

11.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy 9th Birthday Alpha Omega***

DROM

Warm-up

- 800m Bike
- 10 Air Squats
- 8 Push-Ups
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
----------------------------
- 3 Bear Complex

Strength

Back Squat (5x5 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55

*Bear Complex: P Clean, FS, PP, BS, PP

Mobility

- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 200m Run

Metcon

Metcon (Time)

Three Rounds
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65

Mobility

- Low Dragon
- Twisted Cross
- Saddle Pose

2021-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome

11.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Power Snatch
- 5 OHS

Strength

Power Snatch (5x5 q 2min)

Metcon

Metcon (Time)

- 30 Hang Power Snatches
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Saddle w/Eagle Arms
- Down Dog
- Instep Series Stretch

2021-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome

11.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups

Strength

10min Alt. EMOM
- Bicep Curls - Barbell
- Plank

Metcon

Metcon (Time)

Five Rounds
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10

Mobility

- Couch Stretch
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle

2021-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome

11.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

-
-
-
-
----------------------------
-

Strength

Push Press (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

14min AMRAP
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Supine Twist
- Bound Ankle
- Legs Up Wall

2021-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome

11.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (Time)

Four Rounds
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55

Mobility

- Twisted Cross
- Saddle w/Archer Arms
- Standing Straddle

2021-11-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome

11.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy 9th Birthday Alpha Omega***

DROM

Warm-up

- 200m Run
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings

Strength

Back Squat (5x5 q 2min)

Metcon

Metcon (Time)

Five Rounds
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups

Mobility

- Low Dragon
- Thread the Needle
- Lizard Pose

2021-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega

10.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Jog
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike

Metcon

Metcon (Time)

- 31 Power Clean
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Foam Roll Quads/Hams/Glutes/Lats
- Seal Pose
- Lizard Pose

2021-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega

10.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction

Strength

Power Snatch (5x5 q 2min)

Metcon

Metcon (Time)

- 200m Run
- 12 Thrusters
- 12 Pull-Ups
- 400m Run
- 9 Thrusters
- 9 C2B Pull-Ups
- 400m Run
- 6 Thrusters
- 6 Bar Muscle-Ups
- 200m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 85/60; 95/65
Fitness: 45/35; 65/50; 75/55

PU= Jumping PU or RR
C2B = Jumping C2B or RR
MU = Burpee PU

Mobility

- Low Dragon
- Standing Straddle
- Pigeon Pose

2021-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega

10.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 20 Plank or Inverted Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip High Pulls
- 5 Snatch Grip Presses
- 5 OHS
- 5 P Snatch

Strength

10min Alt. EMOM
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest

Metcon

Metcon (Time)

Three Rounds
- 21 HSPU
- 12 Power Snatches
Into…
Three Rounds
- 21 Bar-Facing Burpees
- 12 Power Snatches
Alpha: HSPU; 95/65
Omega: 30s Inverted Holds; 75/55
Fitness: HRPU; 55/45

Mobility

- Twisted Cross
- Couch Stretch
- Thread the Needle

2021-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega

10.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***Halloween in the Gym***
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged

DROM

Warm-up

- Bear Crawl
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Banded Good Mornings
- 10 Banded Pull-Aparts
- 30 WTD Calf Raises

Strength

Push Press (5x5 q 2min)

Metcon

Metcon (Time)

Five Rounds
- 60 DU/90 Singles
- 13 Hang Power Cleans
13-11-9-7-5
- Pull-Ups
Alpha: DU; 135/95; Pull-Ups
Omega: DU; 115/75; Banded PU
Fitness: Singles; 75/55; RRx2

Mobility

- Halloween Fun in the Gym

2021-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega

10.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20/16 Calorie Row/Bike
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (Time)

Every 2 min until 150 Pumpkin Throws (WBS)
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Dragon Pose
- Seal Pose
- Saddle Pose

2021-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega

10.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Single Glute Bridges
- 10 Single Leg RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 Sit-Ups
- 6 KB Step-Ups
----------------------------
- 30 sec Plate Squat Hold

Strength

Back Squat (5x5 q 2min)

Metcon

Metcon (Time)

10-8-6-4-2
- Ring Muscle-Ups
- Double KB Devil’s Press
- Double KB Box-Step Overs 24/20
Alpha: MU; 44/26
Omega: Burpee Pull-Up + Dip; 35/20
Fitness: Push-Up+ PU + Dip; 18/13

Mobility

- Twisted Cross
- Saddle Pose w/Archer Arms
- Lizard Pose

2021-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- Sled Drag/Push
- 10 Air Squats
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Strict Pull-Ups
- 5 Dips
- 5 Swimmers
- 10 Glute Bridges
----------------------------
- Quick Foam Roll

Metcon

Rene (Time)

7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013

To learn more about Rene click here

In Honor of René Brink Jakobsen of Vang, of Denmark who died Jan. 3, 2013 – after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Mobility

- Lizard Pose
- Low Dragon
- Twisted Cross

Danish Army Sgt. René Brink Jakobsen of Vang of Denmark

2021-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
----------------------------
- Kipping Practice for T2B

Strength

Power Snatch (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

9min AMRAP
- 15 T2B/K2E/GHD Sit-Ups
- 10 Deadlifts
- 5 Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: GHD; 65/50

Mobility

- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- Sled Push/Pull
- 5 Swimmers
- 30 sec Plank
- 5 Push-Ups
- 10 MB Squats
- 10 MB Presses
- 5 MB Cleans
----------------------------
- OH Distraction

Strength

10min Alt. EMOM
- 5 Strict Chin-Ups or Supinated Negatives
- 15 Underhanded Ring Rows (Hard)

Metcon

Metcon (Time)

- 400m Run
- 40 WBS
- 400m Run
- 40 Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 95/65
Fitness: 14/10; 75/55

*No Rack

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Bike/Row
- 5 Broad Jumps
- 5 Jumping Air Squats
- 10 Lunges
- 10 Sit-Ups
- 8 Step-Ups
- 20 Plank Shoulder Taps
----------------------------
- Banded Blackburns

Strength

Push Press (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 20/15 Calorie Bike/Row
- 12 Hang Squat Cleans
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Row/Bike
- 5 Swimmers
- 5 Superman
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5 Jumping Air Squats
----------------------------
- OH Distraction
- Smash Forearms/Triceps

Strength

Bench Press (12min to heaviest)

Metcon

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 15/12 Calorie Row/Bike
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 65/50

*Rest 3 min

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 15/12 Calorie Row/Bike
- 9 Deadlift
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

- Standing Straddle
- Forward Fold
- Legs Up Wall

2021-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Pull
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns

Strength

10min Alt. EMOM
- 5 Strict Pull-Ups or Negatives
- 15 Ring Rows (Tough)*

*Feet on Box

Metcon

Metcon (Time)

Seven Rounds
- 3 Back Squats
- 200m Run
Alpha: BW
Omega: 3/4 BW
Fitness: 1/2 BW

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Thread the Needle

2021-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food

10.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Strength

Clean and Jerk (12min to heaviest)

Metcon

Metcon (Time)

- 1600m Bike/800m Row
- 15 Power Cleans
- 1200m Bike/600m Row
- 12 Power Cleans
- 800m Bike/ 400m Row
- 9 Power Cleans
- 400mBike/200m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Lizard Pose
- Single Leg Saddle Pose
- Couch Stretch

2021-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 35 DU/ 50 Singles
- 5 Broad Jumps
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 30 sec Wall Sit
- 30 sec Plank

Strength

Tabata (16x20:10)
- T2B/K2E
- Flutter Kicks
- Sit-Ups
- Scissor Kicks

Metcon

Metcon (Time)

Five Rounds
- 25 DU/35 Singles
- 6 Power Clean
- 200m Run
Alpha: DU; 235/95
Omega: DU; 115/75
Fitness: Singles; 75/55

Mobility

- Couch Stretch
- Foam Roll Lats/Glutes/Hams
- Single Leg Saddle

2021-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 Scapula Push-Ups
- 400m Row
- 5 Yoga Push-Ups
- 800m Bike
- 5 Dips
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- Banded Blackburns

Strength

Clean and Jerk (5-3-3-3-1-1 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

- 1600/1400m Row
- 800m Run
- 800m Row
- 400m Run
- 400/300m Row
- 200m Run

*If Biking, Double

Mobility

- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Bike/Row
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges

Strength

Deadlift (5-5-3-3-1-1 q 2min)

*Increase wt.

Metcon

Metcon (Time)

Five Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
Three Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
One Round
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20

Mobility

- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Row/Bike
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- Duck Walk

Strength

Front Squat (5-5-3-3-1-1 q 2min)

*Increase wt.

Metcon

Metcon (Time)

- 50/40 Calorie Row/Bike
- 40 C2B Pull-Ups
- 30 Deadlifts
- 15 Bar-Facing Burpees
Alpha: C2BPU; 185/125
Omega: PU; 135/95
Fitness: RR; 115/75

Mobility

- Thread the Needle
- Foam Roll Quads/Glutes/Hams
- Saddle Pose

2021-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 1/2 Sled Push w/Lunges
- 30 sec Wall Sit
- 30 sec Plank or HS Hold
- 20 Shoulder Taps (Plank or Inverted)
- 10 AIr Squats
------------------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Metcon

Metcon (AMRAP - Rounds and Reps)

20min Clock
*Partner 1*
AMRAP of "Nate"
- 2 Ring MU/Burpee Pull-Ups
- 4 HSPU/Seated Double KB Presses
- 8 KBS
*Partner 2*
- 200m Run
- 3 Clusters
**Rotate when P2 Done**
Alpha: Ring MU; HSPU; 70/53; 135/95
Omega: Burpee PU; 53/35; 115/75
Fitness: Burpee Jumping PU; 44/26; 75/55

Mobility

- Low Dragon
- Couch Stretch
- Saddle w/Archer Arms

2021-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Broad Jumps
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- Smash and Roll Forearms/Triceps

Strength

Bench Press (5-5-3-3-3 q 2min)

*Increase wt,

Metcon

Metcon (Time)

21-18-15-12-9-6-3
- Power Clean
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 10 Lunges w/Pass-Through
- 20 Plank Shoulder Taps
- 30 sec Wall Sit
- 5 Push-Ups
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 KB RDL
----------------------------
- Practice KB Bear Crawl Drag

Strength

Three Rounds
45 sec Work/15 sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L

Metcon

Metcon (Time)

Three Rounds
- 200m KB Carry (1 OH/1 Down)
- 75 DU/125 Singles
- Turf Length KB Bear Crawl Drag (1 bell)
- 25 Push-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Row/Bike
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Goblet Squats
- 15 KBS
- 5 Rocket Jumps
----------------------------
- Banded Blackburns

Strength

Clean and Jerk (5-5-3-3-3 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

21-15-9
- Calorie Row/Bike
- Front Squats
- T2B/K2E
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

*NO Rack

Mobility

- Thread the Needle
- Couch Stretch
- Lizard Pose

2021-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Pull
- 10 Glute Bridges
- 250m Row
- 5 Yoga Push
- 10 Lunges
- 15/12 Calorie Bike

Strength

Deadlift (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

- 30/24 Calorie Bike
- 120 DU/ 180 Singles
- 30/24 Calorie Row
***On the Minute - 5 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75

Mobility

- Lizard Pose
- Legs Up Wall
- Supine Twist

2021-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- 5 Push-Ups
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Dips
- 10 Glute Bridges

Strength

Front Squat (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

*Directly Into...

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#

Alpha: Ring MU; 135/95
Omega: Burpee PU+Matador Dip; 105/70
Fitness:Burpee Jumping PU+Box Dip; 85/60

Mobility

- Saddle Pose
- Foam Roll Glutes/Hams/Calves
- Dragon Pose

2021-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Plank
- 5 Jumping Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Metcon

Metcon (Time)

- 500/450m Row
- 10 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 15 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 20 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 25 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 30 T2B/K2E
- 5 Power Clean
- 500/450m Row
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 75/55

Mobility

- Legs Up Wall
- Foam Roll Calves/Hams/Glutes/Lats
- Dragon Pose

2021-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 5 Push-Ups
- 10 Glute Bridges
- Sled Push/Pull
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Rocket Jumps
- 10 Air Squats
----------------------------
- Light Foam Roll Glutes/Hams

Strength

Deadlift (5-5-3-3-3 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

- 800m Run
- 50 Burpee Box Jump Overs 24/20
- 800m Run
- 150 DU/200 Singles
- 800m Run
Omega: DU
Fitness: Singles

Mobility

- Supine Twist
- Low Dragon
- Twisted Cross

2021-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 sec Plank
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang

Strength

Three Sets
45 sec Work/15sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 15 T2B/K2E
- 15/12 Calorie Bike
- 9 Hang P Snatches
- 6 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Lizard w/Ext. Arms

2021-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***9/11 Tribute to HEROES WOD***

DROM

Metcon

Tribute WOD - Heroes of 9/11 (Time)

- 2001m Row or Run 1.25 miles
- 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

Mobility

- Legs Up Wall
- Couch Stretch
- Foam Roll Calves/Hams/Glutes/Lats

https://allthatsinteresting.com/ladder-118-september-11-photo

2021-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

*** CLOSED****
- Mon, Sep 6: Labor Day

9.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***CLOSED for LABOR DAY***

2021-09-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day

9.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***9AM THORACIC SPINE MOBILITY SEMINAR & BREAKFAST***
Matthew Fischer, PT; DPT; CF-L2

DROM

Warm-up

Two Sets
- 200m Run
- Sled Push/Pull
- Duck Walk
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges

Metcon

Metcon (Time)

- 15 Power Cleans
- 12 Hang Squat Cleans
- 9 Squat Cleans
- 6 Clean & Jerk
- 6 Clean & Jerk
- 9 Squat Cleans
- 12 Hang Squat Cleans
- 15 Power Cleans
*Run 200m after each set
Alpha: 115/75
Omega: 95/65
Fitness: 45/35

Mobility

- Foam Roll Calves/Hams/Lats
- Legs Up Wall
- Thread the Needle

2021-09-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day

9.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Bike
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5 KB RDL
- 10 KBS
----------------------------
- OH Distraction
- Smash Forearms/Triceps

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (Time)

- 30 KBS
- 20/14 Calorie Bike/Row
- 10 KB Cleans - Right
- 15 T2B/Knee Raises
- 10 KB Cleans - Left
- 30 KBS
Alpha: 53/35; T2B
Omega: 44/26; Knee Raises
Fitness: 35/20; Sit-Ups

Mobility

- Saddle w/Eagle Arms
- Dragon Pose
- Saddle Pose

2021-09-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day

9.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 50 DU/75 Singles
- 10 RDL w/Plate
- 10 Russian Twist w/Plate
- 10 Plate Raises
- 10 Plate Squats
- 10 G2OH w/Plate

Strength

Three Sets
45 sec Work/15 sec Rest
- Landmine Presses - R
- Landmine Twists
- Landmine Presses - L
- BB Bicep Curls

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
PARTNER UP
- 50 DU/75 Singles
- 10 Power Cleans
- 15 Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

*One Works/One Holds 45/35lb plate until round complete
**Record total rounds/reps for both

Mobility

- Foam Roll Lats/Glutes/Hams/Calves
- Legs Up Wall
- Frog Pose

2021-09-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day

9.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- Instep Series Stretch

Strength

Clean and Jerk (5x5 q 2min)

Metcon

Metcon (Time)

- 400m Run
- 12 Front Squats
- 6 Burpee BJ Over 24/20
- 400m Run
- 9 Front Squats
- 6 Burpee BJ Over
- 400m Run
- 6 Front Squats
- 6 Burpee BJ Over
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Thread the Needle
- Pigeon Pose
- Couch Stretch

2021-08-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day

8.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m/300m Row
- 5 Push-Ups
- 5 Swimmers
- 20 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
----------------------------
- Light Foam Roll Hams/Glutes

Strength

Deadlift (5x5 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 15 Deadlifts
- 10 Push Press
- 5 Burpee Pull-Up
Into…
- 1500m Row
Into…
Three Rounds
- 15 Deadlifts
- 10 Push Press
- 5 Burpee Pull-Up
Alpha: 135/95; Burpee Strict Pull-Up
Omega: 95/65; Burpee Kipping/Jumping Pull-Up
Fitness: 75/55; Burpee RR

Mobility

- Standing Straddle
- Supine Twist
- Seal Pose

2021-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day

- Down Dog
- Foam Roll Glutes/Hams
- Supine Twist

2021-08-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 1 Rope Climb
- 5 Dips
- 10 Lunges w Pass-Through
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Metcon

Metcon (Time)

PARTNER-UP
- 60 Clean and Jerks (Break Up)
- 1 Mile Run (Run together)
- 20 Rope Climbs (Alternate)
- 1 Mile Run (Run together)
- 100 Burpees (Together)
Alpha: 135/95; Rope Climb
Omega: 105/80; 3 Ground to Feet for every rope climb
Fitness: 75/55; 3 Strict Pull-Ups for every rope climb

Mobility

- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Plank Walk
- 5 PVC OHS on the Wall (Chest to wall)
- 30 sec Plank
- 5 Scapula Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups

Strength

Shoulder Press (12min to heaviest)

Metcon

Metcon (Time)

Three Rounds
- 15 OHS
- 12 C2B Pull-Ups
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45/35; RRx2

Mobility

- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 250/200m Row
- 5 Push-Ups
- 200m Run
- 5 Strict Pull-Ups
- 10 Sit-Ups

Strength

Three Sets
45 sec Work/15 sec Rest
- BB Bicep Curls
- BB Shoulder Press
- BB Skull Crushers

Metcon

Metcon (AMRAP - Rounds)

18min AMRAP
- 500/400m Row
- 400m Run

*Record Full Rounds

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 9/6 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 200m Row
- 5 Push-Ups
- 5 Dips
- 10 Ring Rows
- 10 Sit-Ups
----------------------------
- OH Distraction

Strength

Bent Over Row (5-5-3-3-1-1 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

Eight Rounds
- 5 Squat Cleans
- 14/10 Cal Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns

Strength

Power Snatch (3-3-3 q 2min)

*Increase Wt.

Squat Clean (3-3-3 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
- Bench Press
1-2-3-4-5-6-7-8-9-10
- C2B Pull-Ups
Alpha: 135/95; C2BPU
Omega: 115/75; Pull-Ups
Fitness: 75/55; RRx2

Mobility

- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Row/Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 KB Glute Bridges
- 10 Goblet Squats
- 10 KBS
- 10 KB RDL
----------------------------
- Instep Series Stretch

Strength

Back Squat (12min to heaviest)

Metcon

Metcon (AMRAP - Reps)

14min AMRAP
- 30 DU/45 Singles
- 15/12 Calorie Row/Bike
- 10 WBS
- 30 DU/45 Singles
- 15/12 Calorie Row.Bike
- 20 WBS
- 30 DU/45 Singles
- 15/12 Calorie Row/Bike
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

*Record Total Wall Balls

Mobility

- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Jog
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Supermans
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns

Metcon

Metcon (Time)

- 15 Power Clean & Jerks
- 800m Run
- 30 T2B
- 800m Run
- 30 T2B
- 800m Run
- 15 Power Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Legs Up Wall
- Seal Pose
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 12/9 Calorie Bike/Row
- Bear Crawl/Crab Walk
- 30 sec Wall Sit
- 5 Swimmers
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 5 Rocket Jumps
- 5 OHS w/PVC
----------------------------
- OH Distraction

Strength

Shoulder Press (5-3-3-3-1-1 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

9-8-7
- Power Snatch
- Overhead Squats
**25/18 Calorie Bike/Row
6-5-4
- Hang Power Snatch
- Overhead Squats
**25/18 Calorie Bike/Row
3-2-1
- Hang Squat Snatch
- Overhead Squats
Alpha: 115/75
Omega: 75/55
Fitness: 45/35

Mobility

- Saddle w/Archer Arms
- Standing Straddle
- Supine Twist

2021-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 8 Box Steps
- 8 Ring Rows
- 8 Push-Ups
- 8 Pull-Ups
- Sled Push/Pull

Strength

Three Sets
40 sec Work/20 sec Rest
- Plank w/Shoulder Taps
- KB Side Bends
- MB Sit-Ups

Metcon

Metcon (AMRAP - Reps)

16min AMRAP
- 21 Box Jumps/ Steps 24/20
- Max Unbroken Set of Pull-Ups
Alpha: Pull-Ups
Omega: Banded/Jumping Pull-Ups
Fitness: Ring Rows

*Record Greatest Single Round of Pull-Ups/RR/ Etc

Mobility

- Instep Series Stretch
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Bike
- 10 Swimmers
- 30 sec Plank
- 10 Yoga Push-Ups
- 20 sec Inverted HS Hold
- Duck Walk
- 10 Goblet Squats
- 5/5 Single KB Row

Strength

Bent Over Row (5-3-3-3-1-1 q 2min)

*Increase Wt.

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 15/12 Calorie Bike
- 9 HSPU
- 6 Front Squats*
Alpha: 155/105; HSPU
Omega: 125/85; 30sec Inverted Holds
Fitness: 95/65; Hand Release PU

*Ground

Mobility

- Twisted Cross
- Dragon Pose
- Legs Up Wall

2021-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 8 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
----------------------------
- OH Distraction

Strength

Power Snatch (3-3-3 q 2min)

*Increase Wt.

Squat Clean (3-3-3 q 2min)

*Increase Wt.

Metcon

Metcon (No Measure)

Three Rounds - 6min for each Round
- 200m Run
- 10 Burpee KBS
- 200 Meter Run
- 8 Burpee Alt. KB Clean
- 200m Run
- 6 Burpee Alt. KB Snatch
Alpha: 44/26
Omega: 35/20
Fitness: 18/13

*Rest when round complete

Mobility

- Thread the Needle
- Saddle w/Eagle Arms
- Low Dragon

2021-08-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500/400m Row
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch

Strength

Back Squat (5-3-3-3-1-1 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

- 2000/1800m Row
- 30 Burpee Pull-Ups
- 40 Thrusters
Alpha: Burpee PU; 95/65
Omega: Burp. Jumping PU; 75/55
Fitness: Burpee RR; 45/35

Mobility

- Lizard Pose
- Foam Roll Glutes/Hams
- Seated Straddle

2021-08-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome

8.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Broad Jumps
- 400m Row

Metcon

Running DT (Time)

- 800m Run
- Five Rounds
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
- 800m Run
Alpha: 155/105
Omega: 105/70
Fitness: 75/55

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Mobility

- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Lunges
----------------------------
- Light Foam Roll Lats/Hams

Strength

Shoulder Press (5-5-3-3-3 q 2min)

*Increase Wt.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Alpha: 53/35; Pull-Ups
Omega: 44/26; Ring Rows
Fitness: 35/20; Jumping PU

Mobility

- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Jog

Strength

Three Sets
30 sec Work/30 sec Rest
- Push-Ups
- Pull-Ups or Ring Rows
- Dips

Metcon

Metcon (AMRAP - Reps)

12min AMRAP
- 1 Mile Run
- Max Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

*Rest 3 min

Metcon (AMRAP - Reps)

7min AMRAP
- 800m Run
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35

*Rest 3 min

Metcon (AMRAP - Reps)

4min AMRAP
- 400m Run
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB SLDL
- 5/5 KB Presses
- 10 KBS
- 10 Ring Rows
- 9/6 Calorie Bike

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

15-12-9
- Deadlift
- Calorie Bike or Row
** 200m Single KB Farmers Carry
12-9-6
- Back Squat
- 200m Run
**200m Single KB Farmers Carry
9-6-3
- Front Squat
- Calorie Bike or Row
**200m Single KB Farmers Carry
Alpha: 155/105; 53/35
Omega: 135/95; 44/26
Fitness: 95/75; 35/20

Mobility

- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

2021-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 10 Sit-Ups
- 7/5 Calories
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (Time)

Four Rounds
- 15/12 Calorie Bike/Row
- 400m Run
- 12 T2B
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups

Mobility

- Dragon
- Single leg Forward Fold
- Single Leg Saddle

2021-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Bike
Tabata 8x20:10
- Lunges w/Pass-Through
- Plank Shoulder Taps
- Rocket Jumps
- Push-Ups
----------------------------
- Banded Blackburns

Strength

Power Snatch (3-3-3 q 2min)

Squat Clean (3-3-3 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 10 Power Clean
- 10 Push Press
- 14/10 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Dragon Pose
- Bound Ankle
- Frog Pose

2021-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- Sled Pull/Push
- Bear Crawl
- 5 Scapula Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Glute Bridges
----------------------------
- OH Distraction

Strength

Back Squat (5x5 q 2min)

Metcon

Metcon (Time)

21-15-9
- Hang Power Snatches
- C2B Pull-Ups
Into…
21-15-9
- OHS
- Bar Facing Burpees
Alpha: 95/65; C2B
Omega: 75/55; Pull-Ups
Fitness: 45/35; RR

Mobility

- Foam Roll Glutes/Hams
- Lizard Pose
- Single Leg Forward Fold

2021-07-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar

7.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***GYM CLOSED***
The gym is closed today for USAW Weightlifting Seminar
Enjoy the day with your family and friends

2021-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar

7.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 250m Row
- 5 Burpees
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
----------------------------
- OH Distraction

Strength

Shoulder Press (5x5 q 2min)

Metcon

Metcon (Time)

- 500/400m Row
- 21 Power Cleans
- 21 S2OH
- 500/400m Row
- 15 Power Cleans
- 15 S2OH
- 500/400m Row
- 9 Power Cleans
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Forward Fold
- Down Dog
- Supine Twist

2021-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar

7.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
Tabata (8x20:10)
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats

Strength

Three Sets
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Banded Bicep Curls
- BB Strict Press

Metcon

Metcon (Time)

Four Rounds
- 20 GHD Sit-Ups
- 25 Thrusters
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Seal Pose
- Pigeon Pose
- Instep Series Stretch

2021-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar

7.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5 Single Arm KBS R/L
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Scapula Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (Time)

21-18-15-12-9
- Front Squats
- Kettlebell Swings
- Lateral Burpees Over Bar
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20

Mobility

- Seated Forward Fold
- Seated Straddle
- Saddle w/Archer Arms

2021-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges w/Pass-THrough
- 10 OHS w/PVC
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Glute Bridges
----------------------------
- 3 min DU/Singles Practice

Strength

Power Snatch (3-3-3 q 2min)

Squat Clean (3-3-3 q 2min)

Metcon

Metcon (Time)

- 60/45 Calorie Bike
- 100 DU/ 150 Singles
- 1500/1250m Row
- 100 DU/ 150 Singles
- 60/45 Calorie Bike

Mobility

- Low Dragon
- Twisted Cross
- Saddle Pose

2021-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***REGULAR SCHEDULE***

DROM

Warm-up

- 800m Run/Row or 1600m Bike
----------------------------
- Set-Up Gear and Grab Some Reps

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

Mobility

- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Supine Twist

2021-07-03

6.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------
- Banded Blackburns

Strength

Power Snatch (3-3-3 q 2min)

Squat Clean (3-3-3 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 21/15 Calorie Bike
- 12 T2B/K2E
- 9 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

- Dragon Pose
- Saddle Pose w/Archer Arms
- Frog Pose

2021-06-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Mobility

- Seated Straddle
- Bound Ankle
- Pigeon Pose

- Twisted Cross
- Saddle Pose w/Eagle Arms
- Seal Pose

2021-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 10 Step-Ups
- 10 Swimmers
-----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Clean Pulls
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Strength

Hang Power Snatch (3-3-3 q 2min)

*Increase wt.

Power Clean (3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 10 Burpee Box Jumps 24/20
- 10 Hang P Snatch
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Fragon
- Bound Ankle
- Pigeon on Box

2021-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 12/9 Calorie Row
- 10 Push-Ups
- Sled Push/Pull
- 8 Step-Ups
- 6 Lunges w/Pass-Through
- 4 Strict Pull-Ups

Strength

Front Squat (5-3-3-3-1-1 q 2min)

*Increase wt.

Metcon

Metcon (Time)

Four Rounds
- 18/12 Calorie Row
- 15 Box Jump Overs 24/20
- 12 T2B/K2E
- 9 Front Squats*
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; AbMat Sit-Ups

*Ground

Mobility

- Forward Fold
- Saddle Pose
- Lizard Pose

2021-06-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
----------------------------------
- Banded Blackburns

Metcon

Metcon (Time)

10 Rounds
- 800m Bike
- 10 Strict Press
- 10 Jumping Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Foam Roll Glutes/Hams/Quads
- Lizard Pose
- Fragon

2021-06-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- 10 Swimmers
- 5 Scapula Push-Ups
- 5/5 KB Row
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 5 Broad Jumps
- 250m Row
----------------------------------
- Banded Blackburns

Strength

Hang Power Snatch (3-3-3 q 2min)

*Increase wt.

Power Clean (3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
- HSPU/HRPU
- Pull-Ups
Alpha: HSPU; Pull-Ups
Omega: HRPU; Asst PU
Fitness: Modified PU; RRx2

Mobility

- Supine Twist
- Saddle w/Eagle Arms
- Seated Straddle

2021-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
---------------------------------------
- PVC Front Rack Stretch
- 30 sec Hang

Strength

Front Squat (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 30 OHS
- 30 T2B/K2E
- 30 Pistol Squats/50 Air Squats
- 800m Run
Alpha: 95/65; T2B; Pistols
Omega: 75/55; K2E; Asst. Pistols
Fitness: 45/35; Sit-Ups; Squats

Mobility

- Foam Roll Lats/Glutes/Hams
- Lizard Pose
- Couch Stretch

2021-06-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500/400m Row
- 30 sec Plank
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Push-Ups
- 400m Run
---------------------------------------------
- PVC Front Rack Stretch

Metcon

Metcon (Time)

- 2000m Row/4000m Bike
Then
- 10 Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 155/105
Omega: 125/85
Fitness: 95/65

Mobility

- Foam Roll Glutes/Quads/Hams
- Seated Forward Fold
- Supine Twist

2021-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams/Quads/Lats
- Banded Blckburns
---------------------------------------------
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Broad Jumps
- 10 Sit-Ups
- 50 DU/75 Singles

Strength

Hang Power Snatch (3x3 q 2min)

*Increase wt. from last week

Power Clean (3x3 q 2min)

*Increase wt. from last week

Metcon

Run Annie Run (Time)

50-40-30-20-10
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)

Mobility

- Low Dragon
- Foam Roll Glutes/Hams/Quads
- Down Dog

2021-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

8AM CLASS ONLY
Today, We honor those who sacrificed their lives for freedom
***ENJOY A SAFE AND PEACEFUL MEMORIAL DAY***

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 Glutes/Quads/Hams
- Legs Up Wall
- Lizard Pose
- Couch Stretch

2021-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***8AM Class***
Memorial Day HERO WOD for The Pensacola Police Department

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 Lats/Glutes/Hams/Quads
- Lizard Pose
- Seated Straddle

2021-05-29

5.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Box Jumps/Steps
- 10/7 Calorie Row
---------------------------------------------
- Smash Forearms/Triceps

Strength

Bench Press (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

Three Rounds
- 9 Box Jump/Step Overs 24/20
- 12 Front Squats
- 15/12 Calorie Row
Alpha: 155/105
Omega: 125/85
Fitness: 95/65

Mobility

- Thread the Needle
- Dragon
- Saddle w/Archer Arms

2021-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- Sled Push
- 200m Run
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 8 Swimmers
- 10 Lunges w/Pass-Through
---------------------------------------------
- OH Distraction

Strength

Hang Power Snatch (3x3 q 2min)

*Increase wt. from last week

Power Clean (3x3 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

Three Rounds
- 400m Run
- 24 GHD Sit-Ups or WTD AbMat Sit-Ups
- 12 Clean and Jerks
Alpha: 45/35; 135/95
Omega: 25/15; 95/65
Fitness: 15/10; 75/55

Mobility

- Puppy Dog
- Supine Twist
- Pigeon Pose

2021-05-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- 10 Lunges w/Pass-Through
- 8 OHS w/PVC
- 6 Push-Ups
- 5 Strict Pull-Ups
---------------------------------------------
- Banded Blackburns
- PVC Front Rack Stretch

Strength

Front Squat (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

- 20 Power Snatches
- 20 Lateral Barbell Burpees
- 20 Overhead Squats
- 20 Lateral Barbell Burpees
- 20 Squat Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Foam Roll Lats/Glutes/Hams/Calves
- Saddle Pose w/Eagle Arms
- Twisted Cross

2021-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Jog
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 400m Bike
- 5 Push-Ups
- 10 Air Squats

Metcon

Metcon (Time)

- 4000/3000m Bike
- 35 Pull-Ups
- 1 Mile Run
- 50 Push-Ups
- 2000/1750m Row
- 100 Air Squats

Mobility

- Bound Ankle
- Saddle Pose
- Legs Up Wall

2021-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 300/200m Row
- 5 Push-Ups
- 10 OHS w/MB
- 8 MB Lunges
- 6 MB Rows
- 8 MB Sit-Ups
---------------------------------------------
- OH Distraction

Strength

Hang Power Snatch (3x3 q 2min)

*Increase wt. from last week

Power Clean (3x3 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

- 50 WBS
- 40 Box Jumps/Steps 24/20
- 30 Burpees
- 20 Power Snatches
- 1000/800m Row
Alpha: 115/75
Omega: 75/65
Fitness: 55/35

Mobility

- Lizard Pose
- Seated Forward fold
- Supine Twist

2021-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 1/2 Duck Walk
- 1/2 Bear Crawl
- 10 Sit-Ups
- 8 Lunges w/Pass-through
- 6 Push-Ups
- 3 Strict Pull-Ups
- 10 Air Squats
---------------------------------------------
- 3min DU Practice

Strength

Front Squat (5x5 q 2min )

*Increase wt. from last week

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 30 DU/45 Singles
- 15 Push Jerks
- 30 DU/45 Singles
- 15 T2B/K2E
Alpha: 135/95
Omega: 114/75
Fitness: 75/55

Mobility

- Low Dragon
- Standing Straddle
- Saddle w/Eagle Arms

2021-05-15

5.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 200m Run
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
---------------------------------------------
- Smash Forearms/Triceps

Strength

Bench Press (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Weight)

Six Rounds
- 3 Power Cleans*
- 15 HRPU
- 30 DU/45 Singles

*Build in Wt.
Record Greatest 3

Mobility

- Thread the Needle
- Low Dragon
- Saddle w/Archer Arms

2021-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
---------------------------------------------
- OH Distraction

Strength

Hang Power Snatch (3x3 q 2min)

*Increase wt. from last week

Power Clean (3x3 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

Five Rounds
- 7 T2B/K2E
- 7 Push Press
- 7 Front Squats
- 200 Meter Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups

*Go Fast (<2min/rd)

Mobility

- Puppy Dog
- Supine Twist
- Dragon Pose

2021-05-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
Tabata 8x20:10
- Lunges
- Plank Shoulder Taps
- Seated KB Presses
- Sit-Ups
---------------------------------------------
- Lightly Foam Roll Quads
- Banded Blackburns

Strength

Front Squat (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
- Box Jumps/Steps 24/20
- Strict Pull-Ups
- Back Squats
Alpha: 155/105; Strict
Omega: 125/85; Banded Strict or Kipping
Fitness: 85/60; Ring Rows x2

*No Rack

Mobility

- Foam Roll Glutes/Hams/Calves
- Saddle Pose w/Eagle Arms
- Twisted Cross

2021-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 10 KB Presses
- 10 KB RDL
- 10 Goblet Squats
- 10 KB Lunges
- 10 Weighted KB Step-Ups
- 10 Sit-Ups
- 10 Glute Bridges
---------------------------------------------
- Pigeon on a Box

Metcon

Metcon (Time)

Seven Rounds
- 5 S2OH
- 10 Deadlifts
- 15 Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Twisted Cross
- Supine Twist
- Seated Forward Fold

2021-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10/7 Calorie Row
---------------------------------------------
- Banded Blackburns

Strength

Bent Over Row (5-3-3-3-3 q 2min)

*Increase Wt.

Metcon

Metcon (Time)

Three Rounds
- 20 Power Snatches
- 20/15 Calorie Row
- 20 Hang Power Clean
- 20/15 Calorie Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Down Dog
- Seal Pose
- Dragon Pose

2021-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 12/9 Calorie Bike/Row
- 10 Lunges
- 5 Push-Ups
- 30 sec Hang
- 10 Sit-Ups
- 10 Air Squats
- 10 Glute Bridges
- 200m Run
---------------------------------------------
- Instep Series Stretch

Strength

Back Squat (12min to heaviest)

*Increase Wt.

Metcon

Metcon (Time)

Four Rounds
- 45 DU/75 Singles
- 30/21 Calorie Bike/Row
- 15 T2B/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups

Mobility

- Low Dragon
- Lizard Pose
- Foam Roll Hams/Calves

2021-04-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 7/5 Calorie Row
- 3 Scapula Push-Ups
- 3 Yoga Push-Ups
- 10 Glute Bridges
- 8 Back Squats
- 6 Front Squats
- 4 Shoulder Press
- 6 Strict Pull-Ups
---------------------------------------------
- Slight Foam Roll

Metcon

Metcon (Weight)

25min AMRAP
- 12/9 Calorie Row
- 7 Lateral Burpees Over Rower
- 5 Power Cleans
*Build in weight
**Record heaviest 5

Mobility

- Puppy Dog
- Foam Roll
- Legs Up Wall

2021-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 1/4 Bear Crawl/Crab Walk
- 6 Sit-Ups
- 4 Push-Ups
- 3 Strict Pull-Ups
---------------------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Hang Power Snatch
- 5 OHS

Strength

Split Jerk (5-5-3-3-3 q 2min)

*Increase wt.

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 12 T2B/K2E
- 9 Power Snatches
- 6 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Bound Ankle
- Foam Roll Lats/Glutes/Hams
- Down Dog

2021-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Calorie Bike
Tabata 8x20:10
- Shoulder Plank Taps
- Flutter Kicks
- Scissor Kicks
- DB Wood Chops
---------------------------------------------
- 10 Narrow Grip Push-Ups
- 10 Wide Grip Push-Ups

Core

Three Sets
- 20 Russian Twists
- 20 Wall Ball Sit-Ups
- 20/20 DB Side Bends

Metcon

Metcon (Time)

- 200 AbMat Sit-Ups
- 100 Calorie Row/Bike
- 75 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calories
- 5 Yoga Push-Ups
- 5 Air Squats
- 5/5 Lunges
- 15 KBS
---------------------------------------------
- 2min DU Practice

Strength

Three Sets
- 30 Plank Shoulder Taps
- 20/20 Kneeling DB Wood Choppers
- 15 Wtd. Plate Sit-Ups

Metcon

Metcon (No Measure)

Three Rounds
- 30/30 sec Side Plank
- 2 min Calories (Choose)
- 4min Tabata Fun 8x20:10
Rd 1: Floor Press
Rd 2: DU/Singles
Rd 3: Push Press
Rd 4: DU/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Low Dragon
- Thread the Needle
- Frog Pose

2021-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 10 Lunges w/Pass-Through
- 8 Box Step-Ups
- 6 Sit-Ups
- 4 Strict Pull-Ups
------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings

Strength

Split Squat (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15 Deadlifts
- 12 Box Jump Overs 24/20
- 9 Front Squats
Alpha: 155/105
Omega: 115/75
Fitness: 95/65

Mobility

- Legs Up Wall
- Foam Roll Glutes/Hams
- Couch Stretch

2021-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

-200m Run
Tabata 8x20:10
- Calorie Bike/Row
- Sit-Ups
- Plank Shoulder Taps
- Lunges
------------------------------------------
- Banded Blackburns

Strength

Bent Over Row (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (Time)

Three Rounds
- 20 T2B/K2E
- 20 HRPU
- 20 Hang Power Snatch
- 20 Calorie Bike/Row
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Sit-Ups; 45/35

Mobility

- Lizard Pose
- Seal Pose
- Twisted Cross

2021-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Strict Pull-Ups
- 5 Jumping Air Squats
- 10 Lunges
-------------------------------------------
- Instep Series Stretch

Strength

Back Squat (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (Time)

50-40-30-20-10
- WBS
25-20-15-10-5
- Hang Power Cleans
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35

Mobility

- Dragon Pose
- Supine Twist
- Saddle Pose w/Archer Arms

2021-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 100m Bunny Hop
- 10/10 Carrot Pulls (KB Snatch)
- 200m Pony Run
- 10/10 Carrot Pulls
- 100m Duck Walk

Metcon

Metcon (Time)

Team Up
**Find Easter Eggs
Green, Yellow, Orange, Blue, Pink, Purple
- Each Egg Contains a Movement
- Movement Order Determined by Egg Opening
Buy-In and Buy-Out w/800m Run

Mobility

- Foam Roll
- Saddle Pose
- Dragon Pose

2021-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Sit-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
- 250m Row
---------------------------------------------
- PVC Front Rack Stretch

Strength

Split Jerk (5x5 q 2min)

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Omega: 115/75; Matador Dips
FItness: 75/55; Bench Dips/Banded Dips

Mobility

- Saddle w/Archer Arms
- Standing Straddle
- Bound Ankle

2021-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges

Strength

Three Sets
- 10 Landmine Twists
- 10 One Arm Landmine Rollouts
- 10 Landmine Presses

Metcon

Power Lifting Total

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

*12min each

Mobility

- Legs Up Wall
- Couch Stretch
- Supine Twist

2021-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
Tabata 8x20:10
- Push-Ups
- Calorie Row
- Calorie Bike
- Pull-Ups/Ring Rows
---------------------------------------------
- OH Distraction

Strength

Split Squat (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (5 Rounds for reps)

5min AMRAP
- Max Calorie Row/Bike
**Rest 3 Minutes
4min AMRAP
- Tabata Push-Ups (8x20:10)
**Rest 3 Minutes
3min AMRAP
- Max Power Cleans
**Rest 3 Minutes
2min AMRAP
- Strict Pull-Ups
**Rest 3 Minutes
1min AMRAP
- Max Calorie Bike/Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Dragon
- Foam Roll Glutes/Hams/Calves
- Seated Forward Fold

2021-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 10 Ring Rows
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Step-Ups
- 10 Sit-Ups
---------------------------------------------
- Banded Blackburns
- Practice Single Arm Devil Press

Strength

Bent Over Row (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 10 Single Arm Devil Presses
- 10 Single KB Box Step-Ups 24/20
- 10 T2B/K2E
Alpha: 53/35; T2B
Omega: 44/26; K2E
Fitness: 35/20; Sit-Ups

Mobility

- Saddle w/Eagle Arms
- Puppy Dog
- Down Dog

2021-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 2min DU Practice
---------------------------------------------
- Sled Push
- 200m Run
- Sled Pull
- 8 Lunges
- 6 Glute Bridges
- 10 Push- Ups
- 6 Strict Pull-Ups
- 8 Air Squats
- 10 Sit-Ups

Strength

Back Squat (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (Time)

Five Rounds
- 60 DU/90 Singles
- 30 WBS
- 10 Burpee Pull-Ups
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles: 14/10

Mobility

- Lizard Pose
- Frog Pose
- Twisted Cross

2021-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Jog
Tabata 8x20:10
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats
---------------------------------------------
- Foam Roll Hams/Quads

Metcon

Loredo (Time)

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

To learn more about Loredo click here

Mobility

- Foam Roll Quads/Glutes/Hams
- Fragon
- Bound Ankle

2021-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Friday, March 26
- AOP OPEN Team CAPTAIN BATTLE
- Start: 5PM (THERE WILL BE NO 5PM or 6PM REGULAR CLASS)
- Team Captains and Assistant Captains will go head-to-head
- Cookout to Follow for everyone!!!
- Bring a Dish to Share...

3.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Thrusters
- 5 Glute Bridges
- 5 Sit-Ups
---------------------------------------------
- Build to FS and Thruster Weight
- Complete 5 FS, 5 T2B, 5 C2BPU, 5 Thrusters at workout pace

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min

To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Mobility

- Foam Roll Lats/Glutes/Hams/Quads
- Supine Twist
- Dragon Pose
- Lizard Pose

Strength

Split Jerk (5x5 q 2min)

*5-10lbs heavier than last wk

2021-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 6 Lunges w/Pass-Through
- 8 OHS w/PVC
---------------------------------------------
- PVC Front Rack Stretch

Strength

Three Sets
- Max Reps Chin Ups
- Max Reps Banded Tricep Ext.
- 10-15 Hammer Curls

Metcon

Metcon (AMRAP - Reps)

4min AMRAP
- 21 Front Squats
- 15 Front Squats
- Max Front Squats
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55

*Rest 3min

Metcon (AMRAP - Reps)

4min AMRAP
- 21 Bench Press
- 15 Bench Press
- Max Bench Press
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55

*Rest 3min

Metcon (AMRAP - Reps)

4min AMRAP
- 21 Back Squat
- 15 Back Squat
- Max Squat
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55

Mobility

- Saddle Pose
- Twisted Cross
- Legs Up Wall

2021-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
Tabata 8x20:10
- Lunges
- Sit-Ups
- Box Jumps/Steps 20"
- KB Deadlifts
---------------------------------------------
- Lightly Foam Roll Hams/Glutes

Strength

Split Squat (5x5 each leg q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
3-6-9-12-15-18, etc
- Box Jumps/Steps 24/20
- T2B/K2E
- Deadlift
Alpha: T2B; 225/155
Omega: K2E; 185/125
Fitness: Sit-Ups; 135/95

Mobility

- Single Leg Forward Fold
- Single Leg Saddle
- Twisted Cross

2021-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 50 DU/75 Singles
- 5 KB RDL
- 5/5 KB Presses
- 7 Goblet Squats
- 10 KBS
- 5 Push-Ups
- 10 Lunges
- 10/7 Calories Row/Bike
---------------------------------------------
- Banded Blackburns

Strength

Bent Over Row (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (Time)

Three Rounds
- 100 DU/150 Singles
- 10 Power Clean & Jerks
- 20 Lat. Barbell Burpees
- 20/15 Calorie Row/Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll Lats/Glutes/Calves
- Dragon Pose
- Saddle w/Eagle Arms

2021-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Side Lunges
- 5 Back Squats
---------------------------------------------
- OH Distraction
- Instep Series Stretch

Strength

Back Squat (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
- Power Cleans
- Burpee Pull-Ups
- 200m Row
Alpha: 155/105
Omega: 115/75; Jumping PU
Fitness: 75/55; Ring Row

Mobility

- Thred the Needle
- Supine Twist
- Lizard Pose

2021-03-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams/Lats
- 200m Run
- 10 Lunges w/Pass-Through
- 10 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
---------------------------------------------
- Warm-Up Deadlifts/Push-Jerks

Metcon

Metcon (Time)

- 50 Deadlifts
- Accumulate 2:30min Plank
- 50 Hang Power Cleans
- Accumulate 2:30min Plank
- 50 Push Jerks
Alpha: 225/155; 135/95
Omega: 185/135; 115/75
Fitness: 135/95; 95/65

Mobility

- Foam Roll
- Seated Forward Fold
- Single Leg Saddle

2021-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 mile Bike
- 5 Push-Ups
- 5/5 Step-Ups
- 10 Lunges
- 10 KBS
---------------------------------------------
Slow
- 5/5 DB Snatch
- 5 Burpee BJ/Steps
Fast
- 5/5 DB Snatch
- 5 Burpee BJ/Steps

Strength

Split Jerk (5x5 q 2min)

Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min

To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min

To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Mobility

- Box Shoulder Stretch
- Twisted Cross
- Foam Roll Lats/Glutes/Hams/Calves
- Lizard Pose

2021-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Lunges
- Sit-Ups
- Push-Ups
- Air Squats
---------------------------------------------
- 400m Run

Strength

Three Sets
- 20 Plank Shoulder Taps
- 15 GHD Sit-Ups
- 20 WTD Sit-Ups

Metcon

Metcon (Time)

- 2500m/2200m Row
- 20 Back Rack Lunges
- 20 Bent Over Rows
- 20 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

*Weight for all lifts

Mobility

- Lizard Pose
- Seal Pose
- Standing Forward Fold

2021-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
Tabata 8x20:10
- Calorie Bike
- Sit-Ups
---------------------------------------------
- Banded Blackburns

Strength

Split Squat (5x5 each leg q 2min)

Metcon

Metcon (Time)

Five Rounds
- 1000m Bike
21-15-12-9-6 Push Press
- 30 AbMat Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

Mobility

- Supine Twist
- Seated Straddle
- Foam Roll Glutes/Quads

2021-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 750m Bike
- 30 sec Plank
- 30 sec Bar Hang
- 5 Push-Ups
- 10 Ring Rows
- 10 Lunges w/Pass-Through
- 10 Air Squats
---------------------------------------------
- OH Distraction

Strength

Bent Over Row (5x5 q 2min)

Metcon

Metcon (4 Rounds for reps)

Four Rounds
- 1 Minute Pull-Ups
- 1 Minute Push-Ups
- 1 Minute Goblet Squats
- 60 sec Rest
Alpha: 53/35; Pull-Ups
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows

Mobility

- Thread the Needle
- Saddle Pose
- Twisted Cross

2021-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Light Foam Roll Glutes/Hams
---------------------------------------------
- 200m Run
- Sled Push/Pull
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 5 Push-Ups
- 10 Air Squats
- 10 Sit-Ups

Strength

Back Squat (5x5 q 2min)

*5-10lbs heavier than last wk

Metcon

Metcon (Time)

Five Rounds
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups

*No Rack

Mobility

- Dragon Pose
- Foam Roll Glutes/Hams/Calves
- Low Dragon

2021-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch

3.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

***NO CLASS***

- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch

2021-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.11.2019: CrossFit Open Begins with 21.1 @7pm
- Classes will complete 3.12
- Teams with Captains are at the front desk

3.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Supine Twist
- Saddle Pose w/Eagle Arms
- Low Dragon

2021-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1 mile Bike
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Sit-Ups
---------------------------------------------
- PVC Front Rack Stretch

Strength

Power Clean (12min to heaviest)

Metcon

Metcon (Time)

Five Rounds
- 10 S2OH
- 10 T2B/K2E
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Dragon Pose
- Frog Pose
- Thread the Needle

2021-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Broad Jumps
- 8 Step-Ups
-10 Lunges w/Pass-Through
- 10 OHS
---------------------------------------------
- Banded Blackburns

Strength

Power Clean (5x5 q 2min)

Metcon

Metcon (Time)

Four Rounds
- 7 Clean and Jerks
- 14 Toes to Bar
- 21 Box Jumps/Steps
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Saddle Pose
- Foam Roll Glutes/Hams/Calves
- Frog Pose

2021-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 mile Bike
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
- Sled Push
- 5 Strict Pull-Ups
- 10 Swimmers
- 5 Dips
---------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Power Cleans
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (Time)

- 21 Power Clean
- 21 Burpees Over Bar
- 15 Front Squats
- 15 Burpees Over Bar
- 9 Squat Cleans
- 9 Burpees Over Bar
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Twisted Cross
- Thread the Needle
- Lizard Pose

2021-02-06

1.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Morning
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
- 10 Lunges

Metcon

Metcon (Time)

Three Rounds
- 800 Meter Run
- Three Rounds
- 5 Power Cleans
- 5 Front Squats
- 5 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Standing Straddle

2021-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/9 Calorie Bike
- 10 Lunges
- 200m Run
- 10 Push-Ups
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 5 Superman
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
----------------------------------
- OH Distraction

Strength

Push Press (5x5 q 2min)

Metcon

Metcon (Time)

Four Rounds
- 21/15 Calorie Bike
- 18 Alternating KB Power Clean
- 15 Burpees
- 12 Single KB Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Pigeon Pose
- Single Leg Saddle
- Single Leg Forward Fold

2021-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 35 DU/60 Singles
----------------------------------
- Banded Blackburns

Strength

Three Sets
- 12-15 GHD Sit-