Alpha Omega Sports Performance/CrossFitAOP
50-40-30-20-10
-Wall Balls
25-20-15-10-5
-Calorie Bike
35/50
- DU/Singles
Alpha: 20/14; DU
Omega: 16/12; DU
Fitness: 14/10: Singles
- Low Dragon
- Bound Ankle
- Frog Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
16min AMRAP
- 4 Pull-Ups
- 8 HRPU
- 12 Single KB C&J
Alpha: Strict; 53/35
Omega: Kipping/Banded; 44/26
Fitness: RRx2; 35/20
- Twisted Cross
- Lizard Pose
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 12 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 StrictPull-Ups
--------------------------
- Instep Series Stretch
21-15-9
- Calorie Row
- T2B/K2E/Sit-Ups
- Front Squats
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 95/65
- Saddle Pose
- Supine Twist
- Dragon Pose
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 5 Calorie Bike/Row
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Pull-Ups
Four Rounds
- 15 Calorie Bike/Row
20-15-10-5
- Power Cleans
- Pull-Ups
Alpha: 115/75; PU
Omega: 95/65; Banded PU
Fitness:75/55; RR
- Saddle w/Eagle Arms
- Twisted Cross
- Dragon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 KBS
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
10-9-8-7-6-5-4-3-2-1
- KB Thrusters (2 bells)
- Pull-Ups
Alpha: 53/35; PU
Omega: 35/20; Banded PU
Fitness: 18/13; Jumping PU or RR
- Saddle w/Archer Arms
- Couch Stretch
- Pigeon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 6 Calorie Bike
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges w/Pass-Throughs
- 10 OHS w/PVC
- 5/5 SL RDL
————————————————
- Banded Blackburns
12-9-6
- Calorie Bike
- Deadlifts
- Burpees Over Bar
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Puppy Dog
- Down Dog
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 7 Calorie Row
- 10 Lunges
- 5 Broad Jumps
- 200m Run
- Bear Crawl
- 8 Step-Ups
- 10 Air Squats
----------------------------
- Instep Series Stretch
- 70 Calorie Row
- 50 Box Jump/Step Overs 24/20
- 30 Front Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*No Rack
- Saddle Pose
- Forward Fold
- Legs Up Wall
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Shoulder Plank Taps
- 30 sec Plank
- 5 Rocket Jumps
- 5 Glute Bridges
- 8 Jumping Lunges
- 10 Air Squats
---------------------
- OH Distraction
Three Rounds
- 10 Power Cleans
- 10 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Lizard Pose
- Twisted Cross
- Foam Roll Glutes/Hams/Triceps
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 5 Sit-Ups
- 10 Lunges
-----------------------
- Scorpion Stretch
16min AMRAP
- 12 Push-Ups
- 6 Back Squats
- 24 Sit-Ups
Alpha: 135/95
Omega: 105/80
Fitness: 75/55
*No Rack
- Seated Straddle
- Supine Twist
- Single Leg Split
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- Sled Push
- 10 Lunges
- 5 Swimmers
- 30 sec Plank
- 5 Strict Pull-Ups
- 10 Ring Rows
Four Rounds
- 400m Run
- 3 Rope Climbs 15'
- 12 Push Jerks
Alpha: Rope;115/75
Omega: 9 Strict PU;95/65
FItness: 18 RR; 75/55
- Couch Stretch
- Legs Up Wall
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 8 Jumping Lunges
- 5 Glute Bridges
- 10/10 Single Arm KBS
- 5/5 KB Presses
- 8 Goblet Squats
- 5 KB RDL
- 30 DU/50 Singles
---------------------------
- OH Distraction
10-9-8-7-6-5-4-3-2-1
- Power Snatch
- 30 DU/50 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
- Cat/Cow Pose
- Foam Roll Glutes/Hams/Calves
- Low Dragon
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
50-40-30-20-10
- Thrusters
25-20-15-10-5
- Pull-Ups
50-40-30-20-10
- AbMat Sit-Ups
Alpha: 45/35; Pull-Ups
Omega: 45/35; Banded Pull-Ups
Fitness: 45/35; RR
- Twisted Cross
- Puppy Dog
- Down Dog
Alpha Omega Sports Performance/CrossFitAOP
- 0.2 mile Bike
- 5 Push-Ups
- 10 Glute Bridges
- 5 Superman
- 30 sec Wall Sit
- 10 Lunges
- 5 Air Squats
- 9 Calorie Row
-------------------------
- Instep Series Stretch
21-18-15-12-9-6-3
- Calorie Row
- Burpees
- Seated Straddle
- Dragon Pose
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 6 Push-Ups
- 6 Swimmers
- 6 Glute Bridges
- 10 Mtn Climbers
- 6 Step-Ups
- 8MB Lunges
- 8MBSquats
----------------------------
- Pigeon on a Box
Ten Rounds
- 10 WBS
- 6 Box Jumps/Steps 24/20
- 3 Power Clean
Alpha: 20/14; 155/105
Omega: 16/12; 125/85
Fitness: 14/10; 105/70
- Supine Twist
- Lizard Pose
- Pigeon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Step-Ups
- 5 Broad Jumps
- 5 Strict Pull-Ups
- 250m Row
---------------------------
- Banded Blackburns
- 750m Row
- 35 Box Jump/Step Overs 24/20
- 25 Power Cleans
- 35 Pull-Ups
- 25 Power Cleans
- 35 Box Jump/Step Overs
- 750m Row
Alpha: 135/95; PU
Omega: 115/75; Banded PU
Fitness: 95/65; RR
- Legs Up Wall
- Instep Series Stretch
- Pigeon on a Box
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 8 Lunges
- 5 Rocket Jumps
- 10 Air Squats
----------------------------------
- Banded Low Dragon
- Fragon Pose
- Couch Stretch
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 30 sec Plank
- 5 Jumping Air Squats
- 10 Air Squats
---------------------------
- Banded Blackburns
18min AMRAP
- Spades: KB Snatches
- Clubs: WBS
- Hearts: AbMat Sit-ups
- Diamonds: Hand Release Push-Ups
- Jokers: 200m Run
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
- Cat/Cow Pose
- Frog Pose
- Pigeon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 10 Step-Ups
- 5 Rocket Jumps
- 8 Lunges
- 5 Glute Bridges
- 5 Yoga Push-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 5 Strict Pull-Ups
-------------------------------
- Junk Yard Dog
Ten Rounds
- 5 Strict Pull-Ups
- 10 KB Box Step-Ups 24/20
- 25 DU/50 Singles
Alpha: Strict; 53/35; DU
Omega: Kipping or Banded Strict; 44/26; DU
Fitness: 10 RR; 35/20; Singles
*One Bell
- Puppy Dog Pose
- Low Dragon
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
- 8 Calorie Bike
- 8 Jumping Lunges
- 8 Air Squats
- 8 Sit-Ups
- 8 Push-Ups
- Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Pull-Ups
-----------------------------
- OH Distraction
16min AMRAP
- 8 T2B/K2E/Sit-Ups
- 8 Back Squats
- 8 Calorie Bike
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 95/65
*No Rack
- Tread the Needle
- Saddle Pose
- Dragon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Shoulder Taps
- 5 Push-Ups
- 10 Lunges
- 30 sec PU Bar Hang
--------------------------
- Instep Series Stretch
"Omega": 135/95
"Fitness": 95/65
Build to heaviest load in 5min
- 1 Deadlift
- 1 Power Clean
- 1 Hang Power Clean
- 1 Push Jerk
Record greatest
- Foam Roll Glutes/Hams
- Supine Twist
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- 5 Push-Ups
- 500m Row
- 10 Air Squats
- 5 Strict Pull-Ups
- 1200m Row
- 60 Air Squats
- 800m Run
- 40 Push-Ups
- 400m Run
- 20 Pull-Ups
- 200m Row
- 60 Lunges
Alpha: PU
Omega: Banded PU
Fitness: RR
- Low Dragon
- Single Leg Forward Fold
- Saddle Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 6 Step-Ups
- 10 Air Squats
- 5 Diamond Push-Ups
- 5 Push-Ups
--------------------------------
- Pigeon on a Box
10 Rounds
- 3 Power Clean
- 6 Push-Ups
- 9 Air Squats
- 12 Box Jumps/Steps
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Pigeon Pose
- Seated Forward Fold
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 5 Star Jumps
- 5 Calorie Bike
- 10 Lunges w/Pass-Through
- 5 Sit-Ups
- 5 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------------
- Figure Eights
- OH Distraction
- 400m Run
- 25 KB Snatches
- 25 Cal Bike
- 25 Ab-Mat Sit-Ups
- 25 Cal Row
- 25 Push-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Low Dragon
- Standing Straddle
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Row
- 5 Broad Jumps
- 5 Air Squats
- 10 Lunges
- 200m Run
- Seated Straddle
- Dragon Pose
- Couch Stretch
Alpha Omega Sports Performance/CrossFitAOP
- Quick Foam Roll Hams
--------------------------------
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
- Banded Blackburns
"Omega": 185/125
"Fitness": 155/105
- Twisted Cross
- Lizard Pose
- Foam Roll Hams/Glutes/Calves
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike/Row
- 10 Lunges
- 5 Jumping Air Squats
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- Scorpion Twist
15min AMRAP
- 60 DU/90 Singles
- 30/21 Calorie Bike/Row
- 15 Back Squats
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 95/65
*No Rack
- Supine Twist
- Legs Up Wall
- Seal Pose
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 10 Lunges
- 10 Calorie Bike/Row
100-80-60-40-20
- DU
50-40-30-20-10
- Abmat Sit-Ups
25-20-15-10-5
- Calories Bike/Row
*Singles
150-120-100-80-60
- Low Dragon
- Seal Pose
- Down Dog
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 5 Glute Bridges
- 5 Box Jumps/Steps
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
Three Rounds
- 700/600m Row
- 7 Deadlifts
- 14 Box Jumps/Steps24/20
- 7 Push-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Foam Roll Glutes/Hams
- Twisted Cross
- Supine Twist
Alpha Omega Sports Performance/CrossFitAOP
- 7/5 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5/5 KB SLRDL
- 5/5 KB Presses
- 35 DU/50 Singles
--------------------------------
- 10 Banded Good Mornings
12min AMRAP
- 15 Floor Press
- 20 Front RackLunges
- 50 DU/75 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
- Low Dragon
- Supine Twist
- Puppy Dog
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Glute Bridges
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 10 Lunges
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 7/5 Calorie Bike
--------------------------------
- PVC Front Rack Stretch
- Banded Blackburns
16min AMRAP
- 8 Alt. KB Hang Snatches
- 200m Run
- 8 Alt. KB Hang Cleans
- 8 Calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Single Leg Forward Fold
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- Sled Push
- 5 Swimmers
- 5 Push-Ups
- 8Lunges
- 10 Air Squats
--------------------------------
- Banded Low Dragon
Five Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Seated Straddle
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
- Supine Twist
- Lizard Pose
- Legs Up Wall
Alpha Omega Sports Performance/CrossFitAOP
***8AM CLASS ONLY***
- Low Dragon
- Seal Pose
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 0.2 mile Bike
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
--------------------------------
- Banded Blackburns
16min AMRAP
- 1/2 Mile Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Couch Stretch
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 0.2 mile Bike
- 10 Glute Bridges
*Increase wt.
Three Rounds
- 400m Run
- 800m Row
- 1 mile Bike
- Supine Twist
- Saddle Pose
- Puppy Dog
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Jumping Lunges
- 5 Broad Jumps
- 5 Air Squats
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
14min AMRAP
- 7 KB Front Rack Squats
- 7 Box Jumps/Steps
- 7 KB Push Presses
- 7 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*2 Bells
- Lizard Pose
- Bound Ankle
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
--------------------------------
- Banded Blackburns
*Increase wt.
Three Rounds
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Later Barbell Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Lats/Hams
- Saddle w/Eagle Arms
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
-
-
-
--------------------------------
-
-
-
-
-
Alpha:
Omega:
Fitness:
-
-
-
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED***
MerryChristmas Eve...Have yourself a very, Merry Christmas Eve and may the spirit of Christmas fill your house with joy, heart with love, and life with laughter...
Merry Christmas Eve...
Alpha Omega Sports Performance/CrossFitAOP
8AM Class Only
- 50 KBS
- 40 Goblet Squats (50/35 lb)
- 30 Push-Ups
- 20 Plate Ground-to-Overhead
- 10 Wall Walks/20 Plank Shoulder Taps/45 sec HS Hold
- 20 Plate Ground-to-Overhead
- 30 Push-Ups
- 40 Goblet Squats
- 50 KBS
Alpha: 53/35; 45/35; WW
Omega: 44/26; 25/15; Taps
Fitness: 35/20; 15/10; Hold
- Legs Up Wall
- Couch Stretch
- Foam Roll Lats/Hams/Quads
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 10 Goblet Squats
- 10 KBS
- 5 KB RDL
*Increase Wt.
Six Rounds x 3min
- 6 Burpees
- 12 Alt. KB Snatches
- 300m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Seal Pose
- Supine Twist
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Jumping Air Squats
- 6 Jumping Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
--------------------------------
- OH Distraction
*Increase Wt.
18min AMRAP
- 5 Push-Ups
- 10 Air Squats
- 15 Box Jumps/Steps 24/20
- 20 Sit-Ups
- Twisted Cross
- Saddle w/Eagle Arms
- Child's Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run/Row/Ski or 0.3 mile Bike
- 5Sit-Ups
- 30 sec Plank
- 5 Swimmers
- 10 Push-Ups
- 10 Lunges
- 30 sec Wall Sit
- 10 Air Squats
--------------------------------
- Banded Blackburns
*Increase Wt.
Buy-In: 800m Run/Row/Ski or 1 mile Bike
Using the Below List - Complete 200 Reps
- WTD Sit-Ups
- OH Weighted Lunges
- Plate Squats
- Plate Presses
Buy-Out: 400m Run/Row/Ski or 1/2 mile Bike
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
*BI/BO should be different
- Low Dragon
- Lizard Pose
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
- 0.2mile Bike
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Pull-Ups
--------------------------------
- 5 RDL
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
*Increase Wt.
- Dragon Pose
- Foam Roll Glutes/Hams
- Puppy Dog
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Rows
- 10 KBS
- 1600m Farmer Carry
*Every Break 5 KB S2OH
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- OH Distraction
- Saddle w/Archer Arms
- Dragon Pose
Alpha Omega Sports Performance/CrossFitAOP
***UGLY SWEATER DAY***
Wear your favorite ugly sweater for the 12Days of Christmas Workout
- 1/2 mile Bike
- Bear Crawl
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 5 Glute Bridges
- 10 Lunges
--------------------------------
- Twisted Cross
- Smash/Roll Forearms andTriceps
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 0.2 mile Bike
- 5 Swimmers
- 10 Plank Shoulder Taps
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 Lunges
- 200m Run
3minx 5 Rounds
- 10 Hang Power Cleans
- 30 DU/50 Singles
- 0.3 mile Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record Splits
- Low Dragon
- Dragon Pose
- Saddle w/Eagle Arms
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Push-Ups
- 5 Pull-Us
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
--------------------------------
- OH Distraction
- PVC Front Rack Stretch
*Increase wt.
- 50 Sit-Ups
- 400m Run
- 30 Lateral Barbell Burpees
- 20 Front Rack Lunges
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Low Dragon
- Saddle Pose
- Seal Pose
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
--------------------------------
- Figure Eights
- Banded Blackburns
Three Rounds
- 12 Power Snatches
- 500m Row
- 1 Rope Climbs
Alpha: 115/75; Rope Climb
Omega: 95/65; 5 G2Feet
Fitness: 75/55; 10 Strict Pull-Ups
- Puppy Dog
- Saddle w/Eagle Arms
- Foam Roll Lats/Quads
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Jumping Air Squats
- 5 Air Squats
- 6 Jumping Lunges
- 6 Lunges
- 10 Sit-Ups
- 1/2 mile Bike
--------------------------------
- Instep Series Stretch
- Banded Low Dragon
- 50 Front Squats
*EMOM 5 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*No Rack
- Couch Stretch
- Legs Up Wall
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Sit-Ups
- 5 Push-Ups
- 5 Jumping Air Squats
- 10 Lunges
--------------------------------
- Instep Series Stretch
Three Rounds
- 50 Sit-Ups
- 400m Run
- 30 Lateral Barbell Burpees
- 20 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Glutes/Hams/Quads
- Low Dragon
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
- 0.5mile Bike
- 5 Jumping Air Squats
- 10 Lunges
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
--------------------------------
- Figure Eights/Pass-Throughs
- Smash Forearm/Triceps
Three Rounds
- 9 Clean & Jerks
- 30 DU/50 Singles
- 9 Pull-Ups
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Twisted Cross
- Saddle w/Eagle Arms
- Ext. Arm Lizard
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike
- 10 Lunges
- 200m Run
- 5 Push-Ups
- 5 Calorie Row
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Six Rounds
- 15/12 Cal Row
- 200m Run
- 15/12 Cal Bike
- Bound Ankle
- Supine Twist
- Forward Fold
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Row
--------------------------------
- OH Distraction
Three Rounds
- 60sec Floor Press
- 60sec Bike/Row Calories
- 60sec Front Rack Lunges
- 60sec Row/Bike Calories
- 60sec Power Snatch
- 1min Rest
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Seal Pose
- Tread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 10 Goblet Squats
- 10 KBS
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Banded Blackburns
- 21 Front Squats
- 800m Run
- 15 Front Squats
- 400m Run
- 9 Front Squats
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*No Rack
- Foam Roll Glutes/Hams/Quads
- Saddle Pose w/Archer Arms
- Couch Stretch
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
--------------------------------
- Pigeon on a Box
- Instep Series Stretch
10-20-30-40-50
- Single KB Step-Up 24/20
- 10 Single KB Devil Press
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Lizard Pose
- Standing Straddle
- Single Leg Forward Fold
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Sit-Ups
- 10 Push-Ups
- 30 DU/50 Singles
- 0.5 mile Bike
50-40-30-20-10-20-30-40-50
- DU
- Sit-Ups
- 200m Run
Alpha: DU
Omega: DU
Fitness: Singles
Singles: 100-80-60-40-20-40-60-80-100
- Low Dragon
- Forward Fold
- Instep Series Stretch
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- Sled Push/Pull
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 MB Presses
- 10 MB Thrusters
- 5 Push-Ups
- Bear Crawl/Crab Walk
--------------------------------
- OH Distraction
Omega: 16/12
Fitness: 14/10
- Legs Up Wall
- Pigeon Pose
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Row
- KB RDL
- Sit-Ups
- KBS
--------------------------------
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Air Squats
- 1000m Row
- 50 T2B/K2E/Sit-Ups
- 25 C&J
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seal Pose
- Supine Twist
- Saddle w/Eagle Arms
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Plank K2E
- 5 Rocket Jumps
- 5/5 Lunges
- 10 Air Squats
- 10 Sit-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
21-15-9
- Calorie Bike
- Burpees
- T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Dragon Pose
- Saddle Pose
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
- 0.4 mile Bike
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 10 Lunges
- 5 Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
- 10 Ring Rows
- 8 Step-Ups
--------------------------------
- Pigeon on a Box
Five Rounds
- 200m Run
- 10 Burpee Box Jump/Step Overs 24/20
- Lizard Pose
- Saddle w/Archer Arms
- Seated Straddle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 30 sec Wall Sit
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 3min DU Practice
--------------------------------
- Instep Series Stretch
Five Rounds
- 30 DU/50 Singles
- 10 Back Squats
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*No Rack
- Dragon Pose
- Forward Fold
- Low Dragon
Alpha Omega Sports Performance/CrossFitAOP
SMALL BUSINESS SATURDAY
CLOSED for the HOLIDAY
Buy something local
#alphacares
Five Rounds
- 20 Push-Ups
- 20 Lunges
- 20 Burpees
- 20 Air Squats
- 20 Glute Bridges
*Feel Free to weight any movement
Alpha Omega Sports Performance/CrossFitAOP
BLACK FRIDAY
CLOSED for the HOLIDAY
Go out and support the local economy...
#alphacares
20min AMRAP
5-10-15-20-25-30-35-etc.
- DU/Singles(x2)
- 15 Sit-Ups
- 200m Run
*If no jump rope, jumping jacks
Alpha Omega Sports Performance/CrossFitAOP
Happy Thanksgiving
CLOSED for the Day
Enjoy a wonderful holiday with family, friends, and loved ones.
Even in the trials of life, if we have eyes to see them, we can find good things everywhere we look.
November 24, 2022
On behalf of the Alpha Omega Family, Happy Thanksgiving. In a time of giving thanks, I want to give my thanks to you, the people who have created a special life for me. Whether you recently began your journey with us, or have moved on to other adventures, or are a seasoned pro; thank you for helping Alpha Omega achieve 10 years of success. Working with people like you is what makes this an incredible place, and that is something for which I am truly thankful.
So, thank you, and have a wonderful Happy Thanksgiving surrounded by the ones you love, both family and friends.
My very best,
Joseph
Joseph T. McCrory
Alpha Omega Sports Performance
joseph@mccrorymgmtgroup.com
850.377.1862
“May the hinges of our friendship, never grow rusty".
Alpha Omega Sports Performance/CrossFitAOP
5, 6:30, 8:30, 11a
CLASSES ONLY
GYM CLOSES AT 12 Noon
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 10 KBS
--------------------------------
- PVC Front Rack Stretch
- Pass-Throughs
20min AMRAP
- 100m Farmer Carry
- 1 Front Squat
- 1 Push Press
- 100m Farmer Carry
- 2 Front Squats
- 2 Push Press
etc.
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
- Lizard Pose
- Couch Stretch
- Seated Straddle
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Ring Rows
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
--------------------------------
- OH Distraction
6 min x 3 Rounds
- 1000/800m Row
Then; AMRAP
- Rd1; Pull-Ups
- Rd2: Push-Ups
- Rd3: Sit-Ups
- Thread the Needle
- Saddle w/Eagle Arms
- Forward Fold
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Figure Eights
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
--------------------------------
- Instep Series Stretch
- Banded Blackburns
Ten Rounds
- 3 Power Snatch
- 3 Burpees Over Bar
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Lats/Glutes/Hams
- Saddle Pose w/Archer Arms
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
Nutrition chat Sat 10:15am upst
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 10 Push-Ups
- 200m Run
- 100 Air Squats
- 100 Sit-Ups
- 100 Push-Ups
- 100 Lunges
*Every 4min Run 400m
- Foam Roll Hams/Calves
- Seated Straddle
- Frog Pose
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------------
- Smash/Roll Forearms/Triceps
16min AMRAP
- 5 Power Cleans
- 5 Front Squats
- 5 S2OH
*Every 2 min 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 250m Row
- 5 Push-Ups
- 10 Step-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 3 G2Feet
--------------------------------
- Pigeon on a Box
Five Rounds
- 500m Row
- 15 Box Jumps/Steps 24/20
- 7 Clean & Jerk
- 1 Rope Climb 15'
Alpha: 95/65; Rope
Omega: 75/55; 3 G2Feet
Fitness: 55/45; 7 Strict Pull-Ups/Banded
- Couch Stretch
- Thread the Needle
- Foam Roll Lats/Glutes/Hams
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Calorie Bike
--------------------------------
- OH Distraction
5-4-3-2-1
- Deadlifts
- Push-Ups
- Calorie Bike
Alpha: 275/185
Omega: 225/155
Fitness: 155/105
- Saddle Pose
- Twisted Cross
- Dragon Pose
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Ring Rows
- 250m Row
Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
- Seal Pose
- Low Dragon
- Supine Twist
Seargent Major Jerry Dwayne Patton, US Army
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 30 sec Plank
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
14min AMRAP
- 7 Power Snatch
- 7 Lateral Burpee Over Bar
- 7 T2B/K2E/Sit-Ups
- 7 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Puppy Dog
- Lizard Pose
- Pigeon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Push-Ups
- 10 KBS
- 5 Sit-Ups
- 10 Goblet Squats
- 5 Pull-Ups
- 10 Lunges
- 10 Calorie Bike
30-20-10
- KBS
- Sit-Ups
30-20-10
- WBS
- Push-Ups
30-20-10
- Calorie Row
- Pull-Ups
Alpha: 53/35; 20/14; PU
Omega: 44/26; 16/12; Banded PU
Fitness: 35/20; 14/10; RR
- Single Leg Forward Fold
- Single Leg Saddle
- Seated Straddle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Increase wt.
Five Rounds
- 5 Pull-Ups
- 12 Deadlifts
- 10 Push-Ups
- 9 Hang P Clean
- 15 Air Squats
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
Cindy Meets DT:
In honor of Staff Sergeant Timothy P. Davis’ who on February 20, 2009, after his vehicle hit an improvised explosive device (IED) near Oruzgan, Afghanistan.
- Supine Twist
- Down Dog
- Legs Up Wall
Staff Sergeant Timothy P. Davis
FEBRUARY 11, 1981 - FEBRUARY 20, 2009
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Air Squats
- 5 Rocket Jumps
- 200m Row
- 10 Lunges
- 5/5 Plank K2E
- 0.2 mile Bike
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------------
- Practice KB Snatch
Three Rounds
- 800m Run/800m Row/800m Bike
- 30 KB Step-Ups 24/20
- 15 Alt. KB Snatch
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Cat/Cow
- Foam Roll Glutes/Hams/Quads
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 200m Run
- 10 Lunges
- 10 Sit-Ups
- 0.2mile Bike
------------------------------
- OH Distraction
- Instep Series Stretch
*Increase wt.
- 2mile Bike
- 1600m Row
- 800m Run
- 30 T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Twisted Cross
- Low Dragon
- Double Needle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Swimmers
- 5 Broad Jumps
- 5 MB RDL
- 5 MB Presses
- 5 MB Cleans
------------------------------
- Pass-Through/Figure Eights
- Banded Blackburns
15min AMRAP
- 10 WBS
- 10 Burpees
- 400m Row
Alpha: 20/14
Omega: 16/12
Fitness:14/10
- Foam Roll Lats/Glutes/Quads
- Forward Fold
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Kip Swings
- 5 Push-Ups
------------------------------
- PVC Front Rack Stretch
- Banded Low Dragon
*Increase wt.
14min AMRAP
1-2-3-4-5-6-etc.
- Power Clean
- MU
- 200m Run
Alpha: 155/105; MU
Omega: 125/85; C2BPU or Banded/Jumping MU
Fitness: 95/65; PU or Banded PU
- Puppy Dog
- Thread the Needle
- Saddle w/Archer Arms
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Air Squats
- 10 Calorie Row
- 5 Jumping Air Squats
- 10 Calorie Bike
- 5 Glute Bridges
- Foam Roll Glutes/Hams
- Dragon Pose
- Ext. Arm Lizard Pose
“Remember, remember the 5th of November, gunpowder, treason and plot; for there is a reason why gunpowder and treason should ne’er be forgot.”
Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Air Squats
- 10 Jumping Lunges
- 10 Glute Bridges
- 10 Push-Ups
- 5 Superman
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
Increase wt.
Three Rounds
- 1mile Bike
- 20 Clean & Jerk
- 10 C2B Pull-Ups
Alpha: 95/65; C2BPU
Omega: 75/55; PU
Fitness: 55/45; RR
- Legs Up Wall
- Couch Stretch
- Saddle w/Archer Arms
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Jumping Air Squats
- 10 Lunges
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
------------------------------
- OH Distraction
*Increase wt.
Ten Rounds
- 200m Run
- 10 Double KB Thrusters
- 100m Farmer Carry
Alpha: 53/35
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Dragon Pose
- Single Forward Fold
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 plank Shoulder Taps
- 30 sec Plank
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
------------------------------
- Banded Blackburns
- PVC Front Rack Stretch
14min AMRAP
- 2 Muscle-Ups
- 4 HSPU
- 8 KBS
- 200m Run
Alpha: MU; HSPU; 70/53
Omega: C2BPU; Pike PU; 53/35
Fitness: PU; HRPU; 44/26
- Puppy Dog
- Double Needle
- Low Dragon
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 200m Run
10-9-8-7-6-5-4-3-2-1
- Push-Ups
- Deadlift
- Sit-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 155/105
- Supine Twist
- Twisted Cross
- Thread the Needle
Happy 10th Birthday!!!
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 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
------------------------------
- Instep Series Stretch
- 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
- Foam Roll Quads/Hams/Glutes/Lats
- Seal Pose
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Pumpkin Run
- 10 Pumpkin RDL
- 10 Pumpkin Squats
- 10 Pumpkin Presses
- 10 Pumpkin Cleans
- 10 Pumpkins Sit-Ups
17min AMRAP
- 31 Air Squats
- 10 Deadlifts
- 31 HRPU
- 10 Hang Power Clean
- 31 Pull-Ups
- 10 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 10 Lunges
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Push-Ups
- 10 Calorie Row
---------------------------
- Banded Blackburns
*Increase wt.
Three Rounds
- 20 Calorie Bike
- 20 Clean & Jerks
- 20 Calorie Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Seated Straddle
- Pigeon Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 5 Yoga Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank K2E
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
-----------------------
- OH Distraction
*Increase wt.
18min AMRAP
3-6-9-12-15, etc.
- Push Press
- Back Squats
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Low Dragon
- Puppy Dog
- Down Dog
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 30 sec Plank
- 30 sec Inverted Hold
- 10 Shoulder Taps
- 5 Push-Ups
- 5 Strict Pull-Ups
-------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Push Press
- 5 Good Mornings
*Increase wt.
- Twisted Cross
- Legs Up Wall
- Thread the Needle
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 3 G2Feet
-----------------------------
- Pass-Throughs/Figure Eights
- Rope Climb Practice
*Increase wt.
16min AMRAP
- 1 Rope Climb 15'
- 9 Thrusters
- 13 Burpees Over the Bar
- 200m Run
Alpha: Rope; 115/75
Omega: 3G2Feet; 95/65
Fitness: 5 Strict Pull-Ups; 75/55
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
- Puppy Dog
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Broad Jumps
- 10 Lunges
- 30 sec Wall Sit
- 10 Air Squats
- 5 Push-Ups
- 5 Swimmers
- 35 DU/70 Singles
---------------------------
- Instep Series Stretch
*Increase wt.
Four Rounds
- 1/2 mile Bike
- 10 Hang Power Cleans
- 50 DU/75 Singles
Alpha: 115/75; DU
Omega: 95/65; DU
Fitness: 75/55; Singles
- Low Dragon
- Couch Stretch
- Saddle Pose
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------------------
- Practice BB Cycling increasing wt.
Ten Rounds
- 200m Run
- 3 Bear Complex
- 15 Sit-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Bear = Clean+FS+PP+BS+PP
- Instep Series Stretch
- Ext. Arm Lizard
- Saddle Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Air Squats
- 200m Run
- 5 Burpees
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------------------
- Pigeon Pose
6min AMRAP x Three Rounds
- 50 Back Squats
- 25 Bar-Facing Burpees
- Max Calorie Row
- 90 sec Rest
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Glutes/Hams/Calves
- Couch Stretch
- Seal Pose
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
Tabata 8x20:10
- Scissor Kicks
- Plank Shoulder Taps
- Flutter Kicks
- Plank K2E
----------------------------------------
- 5 Rocket Jumps
- 5 Kip Swings
- 5 Strict Pull-Ups
*Increase wt.
- 150 DU/250 Singles
- 1 mile Run
- 50 T2B
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Low Dragon
- Seated Straddle
- Bound Ankle
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 KB RDL
- 5/5 KB Presses
- 8 Goblet Squats
- 5/5 KB Suitcase DL
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Step-Ups
- 200m Run
----------------------------------------
- Banded Blackburns
- 200m Farmers Carry (2)
- 30/21 Calorie Bike
- 20 KB Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21 Calorie Bike
- 20 KB Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21 Calorie Bike
- 200m Farmers Carry (2)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Supine Twist
- Dragon Pose
- Pigeon on a Box
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
*Increase wt.
Three Rounds
- 50 Lunges
- 400m Run
- 30 Sit-Ups
- 20 Push-Ups
- 10 C2B Pull-Ups
Alpha: C2BPU
Omega: Pull-Ups
Fitness: Banded PU
- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 10 Air Squats
- 10 Jumping Lunges
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 KBS
- 5 Goblet Squats
- 5/5 KB Presses
----------------------------------------
- Banded Low Dragon
15-12-9
- Hang Power Clean
- 1.5mile Bike/1200m Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Forward Fold
- Lizard Pose
- Standing Straddle
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
20min AMRAP
- 20 OHS
- 20 Back Squats
- 400m Run
45/35
In Honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, who died Oct. 6, 2013, in Zhari District, Afghanistan.
- Foam Roll Lats/Hams/Calves
- Low Dragon
- Legs Up Wall
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
----------------------------------------
- 30 Calorie Bike
- 5 Back Squats
- 5 S2OH
- 5 Burpees Over the Bar
- 20 Calorie Bike
- 7 Back Squats
- 7 S2OH
- 7 Burpees to a 6" Target
- 10 Calorie Bike
- 9 Back Squats
- 9 S2OH
- 9 Burpee Box Jumps Over 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Pigeon Pose
- Bound Ankle
- Cat/Cow Pose
Alpha Omega Sports Performance/CrossFitAOP
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- PVC Front Rack Stretch
- Pass-Throughs
16min AMRAP
- 800m Row
- 8 Front Squats
- 12 Front Rack Lunges
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle w/Eagle Arms
- Couch Stretch
- Foam Roll Glutes/Quads
Alpha Omega Sports Performance/CrossFitAOP
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- OH Distraction
15min AMRAP
- 18 Sit-Ups
- 15/12 Calorie Row
- 9 Deadlifts
Alpha: 205/145
Omega: 155/105
Fitness: 105/70
- Thread the Needle
- Supine Twist
- Lizard Pose
Alpha Omega Sports Performance/CrossFitAOP
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- Banded Blackburns
- Figure Eights/Pass-Throughs
Five Rounds
- 200m Run
- 1 Rope Climb 15'
- 10/7 Calorie Bike
Alpha: Rope Climb
Omega: 5 Strict Pull-Ups or 3 G2Feet
Fitness: 7 Banded Strict Pull-Ups
- Puppy Dog
- Down Dog
- Low Dragon
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 50 DU/75 Singles
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- Instep Series Stretch
Three Rounds
- 15 Lateral Burpees Over Bar
- 20 Hang Power Cleans
- 50 DU/75 Singles
Alpha: 115/75; DU
Omega: 95/65; DU
Fitness: 75/55; Singles
- Saddle Pose w/Archer Arms
- Dragon Pose
- Twisted Cross
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Hanging Shoulder Shrugs
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Lunges
--------------------------
- OH Distraction
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Plank K2E
- 20 Flutter Kicks and Scissor Kicks
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs/Figure Eights
- 10 Banded Pull-Aparts
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Sit-Ups
- 5 Swimmers
- 10 Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
--------------------------
- Banded Blackburns
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Leg Levers
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- PVC Pass-Through
- OH Distraction
Alpha Omega Sports Performance/CrossFitAOP
Warm-up
- 200m Run
- 5 Push-Ups
- 10 Lunges
- 10 KBS
- 5/5 KB Presses
-10 Goblet Squats
- 5 Jumping Air Squats
- 10/7 Calorie Bike
--------------------
- Instep Series Stretch
- PVC Front Rack Stretch
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 7 Calorie Bike
- 10 Air Squats
- 5 Glute Bridges
- 5 Push-Ups
- 10 Lunges
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- Banded Low Dragon