2024-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)
Freedom (RX’d)
Teams of 2; 4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.
Independence
No Change to Workout
Liberty
Teams of 2; 4 sets
5:00 AMRAP
300m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between-
Target number of Calories each set: 50/35+ Calories
Minimum number of Calories before scaling: 30/24 Calories
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7
10 Band Pull Through @ moderate weight RPE 7
15 Standing Banded Pallof Press (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
2024-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC - Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC - Empty bar)
3 Hang Power Clean and Push Press (PVC - Empty bar)
2 Power Clean and Jerks (PVC - Empty bar)
10 sets of 3 Power Clean and
Jerks (1 set every 1:15)
* Weight should be 50% of
1RM + 5-10lbs from previous
week
* All reps should be
completed as singles. Aim
to complete 1 rep every 5-8
seconds.
2 sets:
3 Dumbbell Deadlifts
2 Dumbbell Hang Power
Cleans
2 Dumbbell Push Ups
*Build in weight
10:00 AMRAP
Freedom (RX’d)
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power
Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)
Independence
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)
Liberty
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups
1 Min Dorsiflexion Matrix
1 Min Barbell Forearm Stretch
2x 10 Down Dog
2024-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6:00 AMRAP
2x50ft Shuttle Run
5 Kip Swings
10 Alt. V-Ups
5 Back Squats
3 Worlds Greatest Stretch (each side)
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each
session + adding 5-10lbs
2 sets:
5 Wall Balls
3 Toes to Bar
1x50ft Shuttle Run
Score Time
Freedom (RX’d)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Independence
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Liberty
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
6x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Target time: 12-14 minutes
Time cap: 18 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x8 Bretzel
2x10 Foam Roll Up Wall
1 Min Calf Foam Rolling
2024-09-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
-With Partner-
2 Sets:
5/4 Calorie Air Bike (practice transitions)
2 Synchro Burpees
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Freedom (RX’d)
Teams of 2:
343/275 Calorie Air Bike
- at the clock start (0:00) perform 11 Synchro Burpees and repeat every 3 minutes after that.
Independence
Teams of 2:
275/220 Calorie Air Bike
- at the clock start (0:00) perform 11 Synchro Burpees and repeat every 3 minutes after that.
Liberty
Teams of 2:
200/170 Calorie Air Bike
- at the clock start (0:00) perform 11 Synchro up downs and repeat every 3 minutes after that.
Limited Equipment Option
Teams of 2
3430m Run (together)
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
Target time: 25-27 minutes
Time cap: 32 minutes
4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Min Ring Bicep Stretch
2x 45 Sec Ring Tricep Stretch
45 Sec Supine Twists
2024-09-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups
Score Reps
If you missed last week, Mayhem instructs the athlete to do the max HSPU/Pike PU first, and THEN do the EMOM
Freedom:
Strict Handstand Push ups
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups
Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups
Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups
THEN
3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-
NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
2 sets:
10 Double Unders
5 Goblet Squats (build in weight)
3 GHD’s
Freedom (RX’d)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after each round
Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (35/26)
10 GHDS (Or V-Ups) after each round
(KG conv: 16/12)
Liberty
81-63-45-27
SIngle Unders
27-21-15-9
Goblet Squat (light)
15 sit ups after each round
Stimulus and Goals
Target time: 10-12 minutes
Time cap: 15 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
1 Min Forearm Smash
2x 10 Seated External Rotations (each side)
2024-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6:00 AMRAP
3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
5 Deadlifts (empty bar - build across sets)
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore,
all of your percentages will be based off of 280 lbs, not 300.
2 Sets
2 Power Snatch
2 Overhead Squats
1 Squat Snatch
3 Chest to Bar
-Empty bar-build in weight
Freedom (RX’d)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
* The Snatches are Squat, not Power
Independence
13-11-9-7-5
Snatch (95/65)
Pull Ups
Liberty
13-11-9-7-5
Alternating Dumbbell Snatch (light)
Jumping Pull Ups
Target time: 7-9 minutes
Time cap: 12 minutes
Large Class Target Time: 12-14 minutes
Large Class Time Cap: 18 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
1 Min Couch Stretch
1 Min Ring Lat Stretch
2024-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6 minute AMRAP
10 glute bridges
5 deadlifts (empty bar/build across sets)
10 yard sled push + 10 yard sled pull (or 5 front squats, empty bar/build across sets).
With partner
2 sets:
3 deadlifts (each/build in weight)
3 S2OH (each/build in weight)
10 yard sled push (each/build in weight),(or 5 front squats)
Teams of 2 - 2 Rounds
Freedom (RX’d)
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3x45/2x45) (Or 50 Front Squats (135/95)
*All reps are shared, with one partner working at a time.
Independence
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2x45/1x45) (Or 50 Front Squats (95/65)
Liberty
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light) 100yd Sled Push (1x45/empty) (Or 50 Dumbbell Front Squats (light)
Large Class Option
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
TARGET SCORE Target time: 17-19 minutes Time cap: 25 minutes
4 sets:
15 strict abmat sit ups
0:30 second hanging L-sit hold
10 KB side bends (each side)
7 alligator rolls (each side): laying on your back, arms and legs extended in hollow rock position, roll left and right from your back to your stomach
30 yard KB front rack/overhead carry (left)
30 yard KB front rack/overhead carry (right)
Rest 2 minutes between sets
2024-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2:00 Air Bike
-into-
5 Inch Worms
5 Snatch Deadlifts (PVC-
empty bar)
3 Hang power Snatch (PVC-
empty bar)
2 Power Snatch (PVC-empty
bar)
(every 1:15)
)
* Weight should be 50% of
1RM - Weight stays the same over all 10 sets.
* All reps should be
completed as singles. Aim
to complete 1 rep every 5-8
seconds.
2 sets
2 situps
4 cal bike
4 wall balls
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
Rx: 50 Wall Balls (30/20)
75 Wall Balls (20/14)
Scaled: 50 wall balls or wall ball tosses (any weight)
Partner - Teams of 2
*Rotating bike with synchro wall balls
The score for this workout is the total number of calories on the bike by the individual or collective team.
Intensity: high intensity
Target number of Calories: 225/180 calories on the Assault Bike
Minimum number of Calories before scaling: 150/120 calories Assault
Wall Balls
Target Time Part 2: 3 - 3:40
Time Cap Part 2: 4 minutes
COOL DOWN/MOBILITY -
15 Bootstrappers (same as “dynamic squat stretch”, grab toes with legs straight and then drop your butt into a full squat without letting go of your toes)
4x5 Quad Foam Rolling
(each leg)
2024-09-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6 minute AMRAP
0:10 second handstand hold
5 pike push ups
5 step ups (5 each leg)
100 m jog
6 Week Handstand Push-up
Strength Cycle
During this gymnastics
cycle, we will be focusing
on improving your strict
handstand push-up strength.
Whether you have a goal to
eventually get your first strict
handstand push-up, or are
already there and want to get
stronger, this cycle will work
for you!
Baseline test
Freedom: 1 set of max strict handstand push ups
Independence: 1 set max strict box handstand push up (pike push ups on box), (note height of box used)
Liberty: 1 set max push ups or elevated push ups.
1 set: 100 m run (workout pace)
1 wall walk
4 alternating single dumbbell box step ups
20 minute AMRAP
Freedom
400m run
6 wall walks
18 single dumbbell alternating box step ups 50/35; 24/20
Independence
400m Run
4 Wall Walks
18 Single Dumbbell Alternating Box Step Ups
35/25; 20”
Liberty
300m Run
6 Inch Worms
12 Single Dumbbell Alternating Box Step Ups
10-15lbs; 20”
1 minute quads/glutes foam roll
1 minute Barbell forearm stretch
2024-09-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches (while grabbing your toes, move from standing with legs straight to a full squat)
5 Deadbugs (while laying on your back, extend alternating arms and legs ex. right arm extends/left leg extends)
5 Back Squats (empty bar -
build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy
single weight as our base
weight for each session +
adding 5-10lbs
WORKOUT PREP -
2 sets
10 Double Unders
3 Toes to Bar
2 Burpee Box Jump Overs
Freedom (RX’d)
2 sets (New set every 10:00)
150 Double Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)
Independence
2 sets (New set every 10:00)
100 Double Unders
30 Toes to Bar
15 Burpee Box Jump Overs (20/16)
Liberty
2 sets (New set every 10:00)
150 Singles
30 Hanging Knee Raises
15 Box Step Ups (20)
Workout is scored for total time on each set (2 scores total). Stimulus is
moderate, consistent effort. Athletes will begin Set 1 at 0:00. When the
final BBJO is completed, athletes will rest until the 10:00 mark and then
start Set 2. Athletes should earn at least 2:00 rest between sets 1 and 2 and
modify volume if needed to hit this recommended rest time. Athletes should
be mindful of effort on Double Unders and Toes to Bar to avoid potential
burnout.
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
COOL DOWN/MOBILITY -
20 Shoo the Cat
1 Min Dorsiflexion Matrix
1 Min Foot Smash
2024-09-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-200 m run
-5 inchworms with push up x 1
-3 HSPU or 3 pike push ups
-10 air squats
-5 pull ups
-10 ft handstand walk or 2 wall walk
-1 rope climb or 3 strict pull up/kipping or ring rows
-3 HSPU or pike push ups or hand release push ups or push ups on bench
-200 m run (together)
-10 ft handstand walk or 1 wall walk or 10 ft bear crawl
TEAMS OF 3
Freedom (RX'd)
-20 rope climbs (or 60 strict pull ups)
-100 HSPU
-1600 m run (together)
-100 ft Handstand walk (each)
*for the rope climb/pull ups and HSPU: share the reps any way. Non working athletes must hold plank position from the elbows while partner is working.
36 minute time cap
Independence
Teams of 3
-15 rope climbs (or 45 strict pull ups/kipping pull ups )
-75 HSPU/pike push up (ground or box)
-1200 m run (together)
-50 ft handstand walk (each) or 4 wall walks each
for the rope climbs/pull ups/HSPU, share the reps as desired. Non working athletes must hold plank from the elbows while partner is working.
36 minute time cap
Liberty
Teams of 3
10 toes to bar or knees to elbows or leg raises, ring rows
20 DB strict shoulder press
800 m run/walk (together)
50 ft bear crawl
*for the rope climbs/pull ups/HSPU, share the reps as desired. Non working athletes must hold plank from the elbows while partner is working.
36 minute time cap
400 m run as a team at slow pace.
2024-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 Calorie Bike
- 5 Swimmers
- 5 Push-Ups
- 5 MB Tosses
- 10 Calorie Bike
21min EMOM (7 Rds)
- WBS
- Calorie Bike
- KBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Dragon Pose
- Straddle Pose
- Legs Up Wall
2024-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Inchworms
- 10 Air Squats
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
- 0.3 Mile Bike
-------------------------------------------
- Foam Roll Glutes/Hams
)
15min AMRAP
- 6 Deadlifts
- 7 Burpee Pull-Ups
- 14 KBS
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Supine Twist
- Pigeon Pose
- Foam Roll Hams/Glutes/Quads
2024-08-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 250m Row
- 5 Glute Bridges
- 5 Sit-Ups
- 250m Row
- 10 Lunges
- 10 Air Squats
-------------------------------------------
- Smash Forearms/Triceps
*1000m Row
Three Rounds
- 20 AbMat Sit-Ups
- 10 Double KB Front Rack Reverse Lunges
*750m Row
Two Rounds
- 20 AbMat Sit-Ups
- 10 Double KB Front Rack Reverse Lunges
*500m Row
One Round
- 20 AbMat Sit-Ups
- 10 Double KB Front Rack Reverse Lunges
Alpha: 44/26
Omega: 35/20
Fitness: 18/20
- Seal Pose
- Twisted Cross
- Foam Roll Glutes/Hams
2024-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Rocket Jumps
- 10 Sit-Ups
- 5 Glute Bridges
- 200m Run
-------------------------------------------
- Banded Blackburns
5min AMRAP
Buy-in: 35/20 Calorie Bike
- 9 Power Cleans
- 21 DU/36 Singles
*Rest 1 min
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
5min AMRAP
Buy-in: 25/15 Calorie Bike
- 6 Power Cleans
- 21 DU/36 Singles
*Rest 1 min
Alpha: 115/75; DU
Omega: 95/65; DU
Fitness: 55/45; Singles
5min AMRAP
Buy-in: 15/10 Calorie Bike
- 3 Power Cleans
- 21 DU/36 Singles
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
- Dragon Pose
- Low Dragon
- Couch Stretch
2024-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Thrusters w/PVC
-------------------------------------------
- Scorpion Stretch
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
- Lizard Pose
- Down Dog
- Seated Straddle
2024-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 MB Sit-Ups
- 10 MB Squats
- 10 MB Tosses
- 400m Run
- 800m Run
- 40 WBS
- 600m Run
- 30 WBS
- 400m Run
- 20 WBS
- 200m Run
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Low Dragon
- Bound Ankle
- Seated Straddle
2024-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 10 Air Squats
- 15 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
--------------------------
- Banded Low Dragon
50-40-30-20-10
- DU or x2 Singles
50-40-30-20-10
- AbMat Sit-Ups
25-20-15-10-5
- Front Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Saddle Pose
- Down Dog
2024-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- Plank Walk
- 5 Yoga Push-Ups
- 10 Ring Rows
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups/RR
--------------------------
- OH Distraction
*Squat
Four Rounds
- 400m Run
- Max Unbroken Strict Pull-Ups
- 400m Run
- Max Unbroken Push-Ups
Alpha: Strict
Omega: Kipping
Fitness: Banded/RR
*Record Reps
- Dragon Pose
- Couch Stretch
- Saddle w/Eagle Arms
2024-08-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 5 Swimmers
- 10 Plank KB Drags
- 5 Diamond Push-Ups
- 10 Sit-Ups
- 5 KB RDL
- 6 Goblet Squats
- 5/5 KB Rows
- 5/5 KB Presses
- 15 KBS
--------------------------
- Banded Blackburns
Three Rounds
- 21 Deadlifts
- 15 Pull-Ups
- 9 Front Squats
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Twisted Cross
- Supine Twist
- Thread the Needle
2024-08-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 200m Run
- 10 Lunges
- 0.3 Mile Bike
- 5 Strict Pull-Ups
--------------------------
- Banded Face Pulls
- 2 mile Bike
- 800m Run
- 1600m Row
*Complete Any Order
- Low Dragon
- Seal Pose
- Forward Fold
2024-08-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Broad Jumps
- 6 Step-Ups
- 8 Sit-Ups
- 10 Lunges
- 10 Plank Shoulder Taps
- 8 Push-Ups
- 6 Strict Pull-Ups
- 5 Ring Rows
--------------------------
- Instep Series Stretch
Three Rounds
- 15 Power Cleans
- 15 Lateral Burpees Over Bar
Directly Into…
Three Rounds
- 15 Push Jerks
- 15 Box Jumps/Steps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Lizard Pose
- Double Needle
- Puppy Dog
2024-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ Mile Bike
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Pull-Ups
- 200m Run
Seven Rounds
- 7 Deadlifts
- 200m Run
- 15 C2B Pull-Up
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR
- Supine Twist
- Dragon Pose
- Low Dragon
2024-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Sit-Ups
- 5 Push-Ups
- 5 Air Squats
- 5 Pull-Ups
--------------------------
- Scorpion Stretch
- 50 WBS
- 200m Run
- 50 Med Ball Sit-Ups
- 200m Run
- 50 MB Cleans
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Lizard Pose
- Bound Ankle
- Frog Pose
2024-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Sit-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
--------------------------
- OH Distraction
*Squat
Four Rounds
- 5 Strict Pull-Ups
- 10 Floor Press
- 15 Calorie Bike
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness:Banded; 75/55
- Saddle w/Eagle Arms
- Down Dog
- Double Needle
2024-08-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Push-Ups
- 5 Diamond Push-Ups
- 5 Sit-Ups
- 5 Broad Jumps
- 5 Air Squats
- 5/5 Lunges
- 200m Run
--------------------------
- Banded Blackburns
- 30 Deadlifts
- 600m Run
- 20 Power Cleans
- 400m Run
- 10 S2OH
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Twisted Cross
- Supine Twist
- Foam Roll Glutes/Hams/Quads
2024-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15 Calorie Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Plank KB Drags
- 10 Sit-Ups
- 10 Lunges
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
--------------------------
- 3min DU Practice
Three Rounds
- 80 DU/100 Singles
- 40 AbMat Sit-Ups
- 20 Calorie Row
- 10 KB Alt. Hang Snatch
Alpha: DU; 53/35
Omega: DU; 44/26
Fitness: Singles; 35/20
- Low Dragon
- Seal Pose
- Forward Fold
2024-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 5 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
- Dragon Pose
- Thread the Needle
- Supine Twist
2024-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Push-Ups
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Pull-Ups
28min AMRAP
- 50 DU/75 Singles
- 200 m Run
- 10 Push Jerks
- 0.3 Mile Bike
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 75/55
- Low Dragon
- Foam Roll
- Single Leg Saddle Pose
- Single Leg Forward Fold
2024-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ Mile Bike
- Duck Walk
- 10 Lunges
- 5 Air Squats
- 10 Sit-Ups
- 5 Swimmers
- 10 Push-Ups
- Bear Crawl
- 7 Pull-Ups
--------------------------
- Instep Series Stretch
15-12-9-6-3
- Power Cleans
- Pull-ups
- Front Squats
- Pull-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Foam Roll Glutes/Hams
- Saddle w/Archer Arms
- Bound Ankle
2024-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 Mile Bike
- 5 Rocket Jumps
- 5 Pull-Ups
- 10 Lunges
- 10 Push-Ups
- 5 Sit-Ups
- 5 Jumping Air Squats
- 200m Run
--------------------------
- OH Distraction
*Squat
Three Rounds
- ½ Mile Bike
- 30 AbMat Sit-Ups
- 20 Lateral Barbell Burpees
- 10 Front Rack Reverse Lunges
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Lizard Pose
- Seal Pose
- Legs Up Wall
2024-08-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- Sled Pull/Push
- 5 Broad Jumps
- 5 Box Jumps/Steps
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 200m Run
--------------------------
- Banded Face Pulls
- 75 Box Jumps/Steps
- EMOM starting 0:00
- 3 Burpees
Alpha: 30/24
Omega: 24/20
Fitness: 20/18
- Twisted Cross
- Dragon Pose
- Saddle w/Eagle Arms
2024-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 9/6 Calorie Row
- 5 MB Push-Ups
- 5 MB Presses
- 5 MB Squats
- 5 MB Tosses
- 5 MB Cleans
--------------------------
- Banded Blackburns
Five Rounds
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Thread the Needle
- Supine Twist
- Forward Fold
2024-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank KB Drags
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 15 Sit-Ups
--------------------------
- Low Dragon
- 400m Run
10-9-8-7-6-5-4-3-2-1
- Power Snatch
- T2B/K2E/Leg Levers
- 400m Run
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; LL
- Low Dragon
- Couch Stretch
- Seated Straddle
2024-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ Mile Bike
- 10 Lunges
- 5 Jumping Air Squats
- 8 Step-Ups
- 10 Sit-Ups
- 8 KBS
- 5 Pull-Ups
- 10 Push-Ups
- 400m Run
Three Rounds
- 20 Burpee Box Jump/Step-Overs 24/20
- 20 Abmat Sit-Ups
Directly Into:
Three Rounds
- 400m Run
- 20 KB Hang Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Low Dragon
- Fragon
- Puppy Dog
2024-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 10 Lunges/w Pass-Through
- 5 Pull-Ups
- 10 Air Squats
-------------------------------------------
- Banded Low Dragon
- 1000m Row
- 50 Thrusters
- 30 Pull-Ups
- 500m Row
- 25 Thrusters
- 15 Pull-Ups
Alpha: 45/35; PU
Omega: 45/35; Banded PU
Fitness: 45/35; RR
- Down Dog
- Ext. Arm Lizard Pose
- Forward Fold
2024-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- Plank Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
-------------------------------------------
- OH Distraction
*Squat
Four Rounds
- 30 KBS
- 30 HRPU
- 30/24 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Eagle Arms
- Double Needle
- Frog Pose
2024-07-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 KB RDL
- 10 KBS
-------------------------------------------
- Banded Blackburns
Five Rounds
- 200m Run
- 10 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 155/105
- Supine Twist
- Couch Stretch
- Lizard Pose
2024-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 10 Lunges
- 10 Air Squats
- 10 Calorie Bike/Row
- 5 Push-Ups
- 5 Pull-Ups
- 10 Calorie Bike/Row
-------------------------------------------
- Banded Face Pulls
- 75 Calorie Bike/Row
- 75 WBS
- 75 Burpees
*Break-Up As Needed
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Dragon Pose
- Legs Up Wall
- Twisted Cross
2024-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5/5 KB Rows
- 5/5 KB Presses
- 5/5 KB Lunges
- 10 Goblet Squats
- 200m Run
-------------------------------------------
- Instep Series Stretch
Five Rounds
- 50 DU/75 Singles
25-20-15-10-5
- KB Snatch
- 15/12 Calorie Row
Alpha: DU; 53/35
Omega: DU; 44/26
Fitness: Singles; 35/20
- Low Dragon
- Thread the Needle
- Saddle w/Archer Arms
2024-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Calorie Bike
- 10 Air Squats
- 10 Calorie Row
- 10 Push-Ups
10 Rounds for Reps
- 1 min Row Calories
- 1 min Bike Calories
- 1 min Shuttle Run
- 1 Minute Rest
- Thread the Needle
- Dragon Pose
- Twisted Cross
2024-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 5/5 Jumping Lunges
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
Every 3min for Five Rounds
- 10 WBS
- 20 AbMat Sit-Ups
- 10 WBS
- Max Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Record Lowest
- Single Leg Forward Fold
- Saddle Pose
- Single Leg Saddle Pose
2024-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Crab Walk
- 5 Swimmers
- 5/5 Plank KB Drags
- 5 Yoga Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
- 10 Goblet Squats
- 8 Step-Ups
--------------------------
- Banded Blackburns
*Squat
18 min AMRAP
- 50 Kettlebell Swings
- 50 Box Jumps 24/20
- 50 Goblet Squats
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Couch Stretch
- Twisted Cross
- Seated Straddle
2024-07-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Diamond Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 200m Run
-----------------------------
- Scorpion Stretch
- Banded Pull-Aparts
- 30 Deadlifts
- 400m Run
- 20 Power Cleans
- 400m Run
- 10 Front Squats
- 400m Run
Alpha: 155/105
Omega: 135/95
Fitness: 105/70
- Forward Fold
- Saddle Pose w/Archer Arms
- Legs Up Wall
2024-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 5 Push-Ups
- 5 Swimmers
- 5 Sit-Ups
- 10 Lunges
- 10 Air Squats
-----------------------------
- Banded Face Pulls
- Double-Unders
- Sit-Ups
- 200m Run
- Low Dragon
- Twisted Cross
- Lizard Pose
2024-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 250m Row
- 5 Push-Ups
- 10 Lunges
- 250m Row
-----------------------------
- Bound Ankle
- Low Dragon
100-200-300-400-500-400-300-200-100
- Meter Row
2-4-6-8-10-8-6-4-2
- Burpees Over Erg
- Dragon Pose
- Down Dog
- Frog Pose
2024-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***8AM ONLY***
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
x3 Increasing weight
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
*Rest 3 min
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
- Legs Up Wall
- Supine Twist
- Twisted Cross
2024-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Duck Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Glute Bridges
- 5/5 Jumping Lunges
- 5 Rocket Jumps
--------------------------
- Instep Series Stretch
Three Rounds
- 400m Run
21-15-9
- Thrusters
- Pull-Ups
Alpha: 95/65; PU
Omega: 75/55; Banded/Jumping PU
Fitness: 45/35; RR
- Low Dragon
- Saddle Pose
- Pigeon Pose
2024-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ Mile Bike
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
- 6 Goblet Squats
- 8 Step-Ups
--------------------------
- OH Distraction
21-15-9
- Alt. KB Snatch
- Box Jumps/Steps 24/20
- WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
- Ext. Arm Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
2024-07-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 5 Inchworms
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
- 5 Goblet Squats
- 10 Calorie Bike
-----------------------------
- Smash Forearms/Triceps
15min AMRAP
- 7 Push Press
- 10 OH BB Lunge
- 15 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Saddle Pose w/Archer Arms
- Lizard Pose
2024-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Plank KB Drags
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Throughs
- 10 OHS w/PVC
-----------------------------
- Blackburns
*Squat
4min AMRAP
- 500m Row
- Max C2B Pull-Ups
Alpha: C2BPU
Omega: PU
Fitness: Banded/RR
*Rest 1 min
4min AMRAP
- ½ mile Bike
- Max Back Squats**
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Rest 1 min
**From Floor
4min AMRAP
- 200m Run
- Max DU/Singles
Omega: DU
Fitness: Singles
- Down Dog
- Twisted Cross
- Double Needle
2024-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Broad Jumps
- 5 Inchworms
- 5 Push-Ups
- 5 Pull-Ups
-----------------------------
- Scorpion Stretch
- 800m Run
- 20 Clusters
- 10 Pull-Ups
- 20 Clusters
- 800m Run
Alpha: 75/55; Strict PU
Omega: 55/45; PU
Fitness: 45/35; Banded Strict PU
- Couch Stretch
- Supine Twist
- Low Dragon
2024-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 50 DU/Singles
50-40-30-20-10
- DU/Singles
25-20-15-10-5
- GHD Sit-Ups
5-4-3-2-1
- Power Clean
Alpha: DU; GHD; 155/105
Omega: DU; Partial GHD; 125/80
Fitness: Singles; SU; 95/65
- Ext. Arm Lizard
- Low Dragon
- Seal Pose
2024-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 KB RDL
- 5/5 KB Presses
- 6 Goblet Squats
- 5/5 KB Rows
- 10 KBS
- 5 KB Glute Bridges
- 5 Strict Pull-Ups/2 G2Feet
--------------------------
- Banded Low Dragon
- Banded One Arm Row
*Increase wt.
Three Rounds
- 400m Run
- 3 Rope Climbs
- 7 Hang Squat Snatch
Alpha: Rope; 95/65
Omega: PUx3; 75/55
Fitness: RRx5; 45/35
- Instep Series Stretch
- Double Needle
- Puppy Dog
2024-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.2 mile Bike Easy
- 5 Broad Jumps
- 0.2 mile Bike Medium
- 10 Lunges
- 0.2 mile Bike Fast
- 10 Sit-Ups
- 0.2 mile Bike All Out
--------------------------
- Supine Twist
- Instep Series Stretch
*Increase wt.
21-15-9
- Deadlifts
- T2B/K2E/Sit-Ups
Buy-Out: 3 min Calorie Bike
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 135/95; SU
*Record time and Calories in comments
- Couch Stretch
- Thread the Needle
- Straddle Pose
2024-07-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Pull-Ups
- 5 Sit-Ups
- 8 Push-Ups
- 10 Lunges
-----------------------------
- OH Distraction
*Increase wt.
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
9 thrusters 45# / 35#
35 single-unders
*40 minute time cap
- Low Dragon
- Saddle Pose w/Eagle Arms
- Legs Up Wall
2024-07-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC on Wall
- 30 sec Ring Hold/5 Ring Dips
-----------------------------
- Banded Blackburns
*Squat
**Increase wt.
- 25 Hang Power Clean
- 15 Ring Dips
- 20 Hang Power Cleans
- 1 mile Bike/Row
- 15 Hang Power Cleans
- 15 HRPU
- 10 Hang Power Cleans
Alpha: 95/65; Rings
Omega: 75/55; Matador
Fitness: 45/35; Box/Bench
- Dragon Pose
- Down Dog
- Saddle w/Archer arms
2024-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Inchworms
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5/5 Jumping Lunges
- 10 Jumping Air Squats
-----------------------------
- Scorpion Stretch
- Cat/Cow Pose
*Increase wt.
5min AMRAP
- 10 WBS
- 10 C2B Pull-Ups
- 10 Box Jump Overs 24/20
Alpha: 20/14; C2BPU
Omega: 16/12; PU
Fitness: 14/10; RR
*Rest 1min
5min AMRAP
- 20 WBS
- 20 C2B Pull-Ups
- 20 Box Jump Overs 24/20
Alpha: 20/14; C2BPU
Omega: 16/12; PU
Fitness: 14/10; RR
*Rest 1min
5min AMRAP
- 30 WBS
- 30 C2B Pull-Ups
- 30 Box Jump Overs 24/20
Alpha: 20/14; C2BPU
Omega: 16/12; PU
Fitness: 14/10; RR
- Twisted Cross
- Supine Twist
- Lizard Pose
2024-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 5 Sit-Ups
- 5 Push-Ups
- 5 Pull-Ups
- 0.3 mile Bike
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 60 Clean & Jerks
*Rest 60 sec
- 800m Run
*Rest 60 sec
- 800m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Couch Stretch
- Saddle Pose w/Eagle Arms
- Legs Up Wall
2024-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 30sec Squat Hold
- 5 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 200m Run
--------------------------
- Instep Series Stretch
*Increase wt.
Three Rounds
- 400m Run
- 12 Burpees Over Bar
- 12 Floor Press
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Hams/Glutes/Calves
- Saddle Pose
- Thread the Needle
2024-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
HAPPY INDEPENDENCE DAY
***8AM ONLY***
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
- Enjoy the day
Happy Independence Day!!!
2024-07-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12 Calorie Row
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 10 Plank Shoulder KB Drags
- 10 Glute Bridges
- 5 Jumping Air Squats
- 5/5 Jumping Lunges
-----------------------------
- OH Distraction
*Increase wt.
21-15-9
- Calorie Row
- S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Saddle Pose w/Archer Arms
- Seal Pose
2024-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Swimmers
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
- 5 Kip Swings
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
*Squat
**Increase wt.
Three Rounds
- 30 WBS
- 15 Pull-Ups
- 30 KBS
- 15 HRPU
Alpha: 20/14; Strict; 53/35
Omega: 16/12; Kipping; 44/26
Fitness: 14/10; Banded; 35/20
- Dragon
- Down Dog
- Saddle Pose
2024-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Why did an old man
fall in a well?
Because he couldn't see
that well!
Two Sets
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Fire Hydrants
*Increase wt.
- 25 Back Squats*
- 1 mile Run
- 15 Back Squats*
- 800m Run
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*Rack
- Low Dragon
- Supine Twist
- Lizard Pose
2024-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- 5 Push-Ups
- 5 Sit-Ups
- 10 Lunges
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
- Thread the Needle
- Low Dragon
- Twisted Cross
2024-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 5 Jumping Air Squats
- 5/5 Jumping Lunges
- 30 sec Plank
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
- ½ mile Bike
- 15 Clean & Jerk
- 1 Rope Climb
- ½ mile Bike
- 12 Clean & Jerk
- 2 Rope Climbs
- ½ mile Bike
- 9 Clean & Jerk
- 3 Rope Climbs
Alpha: 115/75; Rope
Omega: 95/65; PUx3
Fitness: 75/55; RRx5
- Bound Ankle
- Saddle Pose
- Seated Straddle
2024-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 Air Squats
--------------------------
- OH Distraction
*Increase wt.
Four Rounds
- 10 Hang Power Snatch
- 15 HRPU
- 400m Run
Alpha: 95/65
Omega: 75/55
Fitness:45/35
- Couch Stretch
- Twisted Cross
- Down Dog
2024-06-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Jumping Lunges
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Strict Pull-Ups
-----------------------------
- Banded Face Pulls
- Banded Pull-Aparts
Three Rounds
- 21 Power Cleans
- 15 Push Jerks
- 9 C2B Pull-Ups
Alpha: 135/95; C2BPU
Omega: 105/70; PU
Fitness: 75/55; RR
- Forward Fold
- Saddle Pose w/Archer Arms
- Legs Up Wall
2024-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5/5 Plank KB Drags
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-----------------------------
- Banded Blackburns
*Squat
**Increase wt.
15min AMRAP
- 15 Calorie Row
- 10 Push-Ups
- 5 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Puppy Dog
- Supine Twist
- Ext. Arm Lizard Pose
2024-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Glute Bridges
- 30 sec Plank
- 5/5 KB Presses
- 5 KB Thrusters
- 5/5 KB Rows
- 10 KBS
- 5 KB SDHP
- 6 Step-Ups
-----------------------------
- Scorpion Stretch
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
- Dragon Pose
- Down Dog
- Straddle Pose
2024-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
35 Kettlebell Swings, 1.5 pood
30 Push-ups
25 Pull-ups
20 Box Jumps, 30"
1-Mile Run
*Team-Up and Share the Reps
- Thread the Needle
- Dragon Pose
- Twisted Cross
2024-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike/Row
- Duck Walk
- 10 Lunges
- 5 Rocket Jumps
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 6 Goblet Squats
--------------------------
- Instep Series Stretch
Three Rounds
- 25 Calorie Bike/Row
- 15 Deadlifts
- 20 WBS
Alpha: 185/125; 20/14
Omega: 155/105; 16/12
Fitness: 115/75; 14/10
- Single Leg Forward Fold
- Saddle Pose
- Single Leg Saddle Pose
2024-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3mile Bike
- Sled Push/Pull
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 10 Lunges
- 10 Air Squats
--------------------------
- PVC Front Rack Stretch
- Pass-Throughs
Eight Rounds
- 8 Box Jumps/Steps 24/20
- 12 HRPU
- 16 Air Squats
- Couch Stretch
- Forward Fold
- Double Needle
2024-06-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
- 30sec Plank
- 5 Glute Bridges
- 5/5 Jumping Lunges
- 5 Air Squats
-----------------------------
- Banded Pull-Aparts
- Banded Chest Press
Every 2:30min for 15min
- 5 Power Cleans
- 200m Run
Alpha:155/105
Omega: 125/90
Fitness: 85/60
*Adjust reps to hit timeline
- Lizard Pose
- Saddle Pose w/Archer Arms
- Thread the Needle
2024-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Swimmers
- 5 Push-Ups
- 5 Jumping Air Squats
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 200m Run
-----------------------------
- Banded Blackburns
*Squat
Three Rounds
- 10 Power Snatch
- 50 DU/50 Singles
- 2 Rope Climbs
- 50 DU/50 Singles
Alpha: 95/65; DU; Rope
Omega: 75/55; DU; PUx3
Fitness: 45/35; Singles; Banded PUx3
- Down Dog
- Low Dragon
- Dragon Pose
2024-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 0.3 mile Bike
-----------------------------
- Scorpion Stretch
21-15-9
- Thrusters
- C2B Pull-Ups
- Ring Dips
Alpha: 75/55; C2BPU; Ring
Omega: 55/45; PU; Matador
Fitness: 45/35; Jumping PU; HRPU
- Supine Twist
- Saddle w/Eagle Arms
- Twisted Cross
2024-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 20 Calorie Bike/Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Goblet Squats
- 5 Pull-Ups
5min AMRAP
- 21 Calorie Bike/Row
- 15 T2B/K2E/Sit-Ups
- 9 Front Squats
*Rest 90 sec
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: SU; 95/65
5min AMRAP
- 9 Calorie Bike/Row
- 21 T2B/K2E/Sit-Ups
- 15 Front Squats
*Rest 90 sec
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: SU; 75/55
5min AMRAP
- 15 Calorie Bike/Row
- 9 T2B/K2E/Sit-Ups
- 21 Front Squats
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: SU; 45/35
- Legs Up Wall
- Seal Pose
- Bound Ankle
2024-06-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- Low Dragon
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
“Omega”: 205/145; 16/12
"Fitness": 155/105; 14/10
- Supine Twist
- Seated Straddle
- Down Dog
2024-06-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank or Inverted Hold
- 5 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- Banded Face Pulls
- OH Distraction
16min AMRAP
- 16 Calorie Row
- 10 Burpee Pull-Ups
- 5 HSPU
Alpha: HSPU
Omega: Pike Push-Ups
Fitness: HRPU
- Double Needle
-Saddle w/Archer Arms
- Dragon Pose
2024-06-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 10 KB Plank Drags
- 30 sec Plank
- 5 Sit-Ups
- 6 Step-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
-----------------------------
- Banded Pull-Aparts
- Banded Chest Presses
Three Rounds
- 3 MU or 10 C2BPU
- 10 Squat Cleans
- 15 Box Jumps/Steps - 24/20
- 400m Run
Alpha: MU; 135/95
Omega: C2BPU; 115/75
Fitness: RRX3; 75/55
- Twisted Cross
- Saddle Pose w/Eagle Arms
- Lizard Pose
2024-06-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- Sled Pull/Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Inchworms
- 5 Rocket Jumps
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
-----------------------------
- Banded Blackburns
*Squat
Every 2:30 min x 6 Rounds
- 200m Run
- 10 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete 1 set each round
**Record slowest round
- Low Dragon
- Cat/Cow Pose
- Thread the Needle
2024-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5 SIt-Ups
- 5 Push-Ups
- 200m Run
-----------------------------
- Banded Good Mornings
- 42 WBS
- 21 Power Cleans
- 30 WBS
- 15 Power Cleans
- 18 WBS
- 9 Power Cleans
Alpha: 20/14; 115/75
Omega: 16/12; 95/65
Fitness: 14/10; 75/55
- Instep Series Stretch
- Supine Twist
- Seated Straddle
2024-06-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- ½ mile Bike
- 10 Push-Ups
- 500m Row
- 10 Air Squats
--------------------------
- Foam Roll Hams/Glutes
- 21 KB Thrusters (2)
- 1 mile Bike
- 15 KB Thrusters
- 800m Run
- 9 KB Thrusters
- 1200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Dragon Pose
- Twisted Cross
2024-06-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row/Bike
- 5 Push-Ups
- 10 Lunges
- 5 Calorie Row/Bike
- 10 Plank Shoulder Taps
- 5 Box Steps
- 5 Calorie Row/Bike
--------------------------
- Banded Low Dragon
- 21 Box Jumps/Step-Ups 24/20
- 15 Calorie Row/Bike
- 9 Burpee Box Jump Overs/Step-Overs
*Rest 1 min
- 9 Burpee Box Jump Overs/Step-Overs
- 15 Calorie Row/Bike
- 21 Box Jumps/Step-Ups
- Single Leg Forward Fold
- Saddle Pose
- Single Leg Saddle Pose
2024-06-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 10 Lunges
- 10 Air Squats
- 1 G2F/Rope Climb
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- Banded Face Pulls
Four Rounds
- 3 Rope Climbs
- 12 Push Press
- 24 WBS
Alpha: Rope; 115/75; 20/14
Omega: Strict PUx3; 95/65; 16/12
Fitness: RRx5; 75/55; 14/10
- Couch Stretch
- Twisted Cross
- Seated Straddle
2024-06-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5/5 KB Lunges
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Push-Ups
- 5 Diamond Push-Ups
-----------------------------
- Banded Blackburns
14 min AMRAP
- 10 Deadlifts
- 15 T2B/K2E/Sit-Ups
- 200m Run
- 30 Air Squats
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Forward Fold
- Saddle Pose w/Archer Arms
- Legs Up Wall
2024-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3mile Bike
- 10 Jumping Lunges
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Sit-Ups
-----------------------------
- Pass-Throughs and Figure Eights
- OH Distraction
*Squat
Three Rounds
- 1 Mile Bike
- 20 GHD Sit-Ups
- 10 Power Cleans
Alpha: GHD; 135/95
Omega: Partial GHD; 115/75
Fitness: Abmat; 75/55
- Low Dragon
- Twisted Cross
- Lizard Pose
2024-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 10 KBS
- 6 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Push-Ups
-----------------------------
- Scorpion Stretch
3min AMRAP
- 30 DU/50 Singles
- 10 Front Squats
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
*Rest 90 sec
3min AMRAP
- 10 Calorie Bike
- 10 Back Squats
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
*Rest 90 sec
Three Rounds
- 400m Run
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Down Dog
- Frog Pose
2024-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 Mile Bike
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Lunges
- 10 Air Squats
--------------------------
- Scorpion Stretch
- OH Distraction
- 8 Deadlifts
- 40 T2B/K2E/Sit-Ups
- 80 DU/120 Singles
- 4 Rope Climbs
- 40 Burpees Over Bar
- 4 Rope Climbs
- 80 DU/120 Singles
- 40 T2B/K2E/Sit-Ups
- 8 Deadlifts
Alpha: 275/195; T2B; DU; Rope
Omega: 225/155; K2E; DU; PUx3
Fitness: 135/95; SU; Singles; RRx5
- Thread the Needle
- Supine Twist
- Twisted Cross
2024-05-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Glute Bridges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- Instep Series Stretch
- 10 S2OH
- 200m Run
- 15 S2OH
- 200m Run
- 20 S2OH
- 200m Run
- 15 Back Squats
- 200m Run
- 10 Back Squats
- 200m Run
- 5 Back Squats
- 200m Run
Alpha: 135/95; 115/75; 95/65; 95/65; 115/75; 135/95
Omega: 115/75; 95/65; 75/55; 75/55; 95/65; 115/75
Fitness: 75/55; 55/45; 45/35; 45/35; 55/45; 75/55
- Low Dragon
- Saddle Pose w/Archer Arms
- Single Leg Forward Fold
2024-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5/5 Jumping Lunges
--------------------------
- PVC Front Rack Stretch
- Pass-Throughs/Figure-Eights
Three Rounds
- 500m Row
- 30 Air Squats
- 15 Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Couch Stretch
- Seal Pose
- Forward Fold
2024-05-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Diamond Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Lunges
- 10 Air Squats
-----------------------------
- OH Distraction
16min AMRAP
- 0.3 Mile Bike
20-19-18-17-16, etc.
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Record Time Complete or Reps
- Twisted Cross
- Dragon Pose
- Thread the Needle
2024-05-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 8 Step-Ups
- 6 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
-----------------------------
- Banded Blackburns
- Low Dragon
*Squat
Four Rounds
- 16 Box Jumps/Steps 24/20
- 24 Goblet Squats
- 16 Alt KB Snatches
- 24 Goblet Squats
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Down Dog
- Lizard Pose
2024-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***8AM ONLY***
In honor of all those who have sacrificed their lives for our country, May God bless them, their families, and friends.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Foam Roll
- Seated Straddle
- Twisted Cross
2024-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank KB Drags
- 10 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 5 Strict Pull-Ups
Four Rounds
- 25 Hang Power Snatch
- 30 Calorie Bike/Row
- 100 DU/100 Singles
Buy-Out: 2x800m Run (Rest 1:1) w/Vest
Alpha: 75/55; DU; Vest
Omega: 55/45; DU; 15lb Plate
Fitness: 45/35; Singles; No wt.
- Thread the Needle
- Dragon Pose
- Twisted Cross
2024-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 5 Push-Ups
- 5 Diamond Push-Ups
- 5 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
--------------------------
- Banded Blackburns
- Banded Chest Presses
Buy-In: 500m Row
1-3--5-5-3-1
- Power Clean
5-10-15-15-10-5
- KBS
- Box Jump/Step-Ups 30/24
Buy-Out: 500m Row
Alpha: 155/105; 70/53; 30/24
Omega: 115/75; 53/35; 24/20
Fitness: 75/55; 35/20; 20
- Single Leg Forward Fold
- Saddle Pose
- Single Leg Saddle Pose
2024-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 50 DU/50 Singles
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Face Pulls
- OH Distraction
Two Rounds
- 150 DU/200 Singles
- 50 S2OH
- 25 T2B/K2E/Leg Levers
Alpha: DU; 75/55; T2B
Omega: DU; 55/45; K2E
Fitness: Singles; 45/35; LL
- Saddle w/Eagle Arms
- Twisted Cross
- Double Needle
2024-05-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 30 sec Plank/Inverted Hold
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
-----------------------------
- PVC Front Rack Stretch
- Banded Low Dragon
*Squat
16min AMRAP
- 10 HSPU
- 400m Run
- 20 WBS
- 400m Run
Alpha: HSPU; 20/14
Omega: Pike PU; 16/12
Fitness: HRPU; 14/10
- Low Dragon
- Saddle Pose
- Legs Up Wall
2024-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Broad Jumps
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Jumping Air Squats
- 10 Air Squats
-----------------------------
- OH Distraction
1 Push Jerk + 1 Split Jerk
*Increase wt.
- 30 GHD Sit-Ups
- 21 Clusters
- 20 GHD Sit-Ups
- 15 Clusters
- 10 GHD Sit-Ups
- 9 Clusters
Alpha: GHD; 115/75
Omega: Partial GHD; 75/55
Fitness: AbMat; 45/35
- Couch Stretch
- Twisted Cross
- Thread the Needle
2024-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
-----------------------------
- Instep Series Stretch
20 Pull-ups
40 Push-ups
60 Air Squats
*With a Vest
- Dragon Pose
- Down Dog
- Seated Straddle
2024-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 350m Row
- 5 Wide Grip Push-Ups
- 5 MB Push-Ups
- 5 MB RDL
- 5 MB Tosses
- 5 MB Squats
- 5 Strict Pull-Ups
Five Rounds
- 20 Push-Ups
- 20 WBS
- 20 Pistols
- 25 Air Squats
100-200-300-400-500m
- Row
5-4-3-2-1
- Rope Climbs
Alpha: 20/14; Pistols; Rope
Omega: 16/12; Asst. Pistols; 3Strict PU/Rd
Fitness: 14/10; Lunges; Jumping PU
- Thread the Needle
- Lizard Pose
- Twisted Cross
2024-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 10 Lunges
- 5 Air Squats
- 10 Sit-Ups
- 5 Strict Pull-Ups
*Increase wt.
18min AMRAP
- 100DU/100 Singles
- 400m Run
- 30 T2B/K2E/Sit-Ups
- 30 KB Lunges (1)
Alpha: DU; T2B; 53/35
Omega: DU; K2E; 44/26
Fitness: Singles; SU; 35/20
- Cat/Cow Pose
- Low Dragon
- Lizard w/Ext. Arms
2024-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Diamond Push-Ups
- 5 Swimmers
- 5 Inchworms
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
- Banded Face Pulls
*Increase wt.
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
Buy-Out: 20 WTD Pull-Ups
“Omega”: 115/75
“Fitness”: 95/65
- Frog Pose
- Twisted Cross
- Saddle w/Eagle Arms
2024-05-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 5 Jumping Air Squats
- 8 Step-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Plank KB Drag
- 5 Strict Pull-Ups
- 200m Run
-----------------------------
- Banded Blackburns
*Squat
**Increase wt.
16 min AMRAP
- 12 Clusters
- 10 Box Jumps/Step-Ups 24/20
- 12 Power Snatches
- 200m Run
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Seal Pose
- Saddle Pose w/Archer Arms
- Couch Stretch
2024-05-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Jumping Lunges
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
1 Push Jerk + 1 Split Jerk
*Increase wt.
Four Rounds
- 2 Rope Climbs
- 8 HSPU
- 16 C2B Pull-Ups
Alpha: Rope; HSPU; C2BPU
Omega: Strict PUx3; Pike PU
Fitness: G2Fx2; HRPU; RR
- Thread the Needle
- Twisted Cross
- Puppy Dog
2024-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Lunges
- 5 Inchworms
- 5 Glute Bridges
- 5 Sit-Ups
- 30 sec Plank
- 5 Push-Ups
- 300m Row
-----------------------------
- Scorpion Stretch
- Instep Series Stretch
*Increase wt.
Buy-In: 1000m Row
Five Rounds
- 25 Deadlifts
- 50 Lunges (BW)
- 75 DU/100 Singles
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
- Supine Twist
- Down Dog
- Seated Straddle
2024-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- 10 Sit-Ups
- 10 Goblet Squats
- 10 Strict Pull-Ups
--------------------------
- Warm Up for Front Squats
800 meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb Plate)
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
- Low Dragon
- Couch Stretch
- Twisted Cross
2024-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec Hang
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 5 RDL
- Bent Over Row
- 5 Shoulder Press
- 5 Good Morning
- 10 Lunges w/Pass-Through
--------------------------
- Banded Blackburns
2 Hang Snatch Pull + 1 Power Snatch
21-15-9
- Ring Dips
- Hang Power Clean
Then;
15-9-6
- S2OH
- C2B Pull-Ups
Alpha: Ring; 115/75; C2BPU
Omega: Matador; 95/65; PU
Fitness: Bench; 75/55; Banded/RR
- Ext. Arm Lizard Pose
- Saddle Pose
- Puppy Dog
2024-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Lunges
- 10 Air Squats
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank KB Drags
- 5/5 KB Presses
- 10 KBS
--------------------------
- Banded Face Pulls
21-15-9
- Back Squats
- KBS
Alpha: 135/95; 53/35
Omega: 115/75; 44/26
Fitness: 95/65; 35/20
- Legs Up Wall
- Twisted Cross
- Double Needle
2024-05-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Inchworms
- 5 Broad Jumps
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 5 Swimmers
- 5 Push-Ups
- 6 Step-Ups
-----------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
*Squat
Buy-In: 800m Run
Three Rounds
- 25 Power Snatch
- 25 Burpee Box Jump/Step-Overs 24/20
Buy-Out: 800m Run
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Low Dragon
- Saddle Pose w/Archer Arms
- Down Dog
2024-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank KB Drags
- 5 Glute Bridges
- 5/5 Jumping Lunges
- 5 Air Squats
- 5 Pull-Ups
-----------------------------
- OH Distraction
2 Push Jerks + 1 Split Jerk
100 pullups
100 pushups
100 situps
100 air squats
*Wear a Vest if you like
- Dragon Pose
- Twisted Cross
- Saddle w/Eagle Arms
2024-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 14/12 Calorie Row
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Air Squats
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- PVC Front Rack Stretch
- Instep Series Stretch
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
- Foam Roll Glutes/Hams/Quads
- Seal Pose
- Seated Straddle
2024-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 Mile Bike
- 10 Lunges
- 10 Air Squats
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 5 Pull-Ups
- 200m Run
- 1mile Bike
- 800m Run
- 70 DU/120 Singles
- 60 Air Squats
- 50 Push-Ups
- 40 WBS
- 30 Power Cleans
- 20 T2B/K2E/Leg Levers
- 10 Ring MU
Alpha: DU; 20/14; 135/95; T2B; MU
Omega: DU; 16/12; 115/75; K2E; Kipping PU
Fitness: Singles; 14/10; 95/65; LL; Banded PU
- Frog Pose
- Low Dragon
- Twisted Cross
- Puppy Dog
2024-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 10 Glute Bridges
- 5 Sit-Ups
- 5/5 Plank KB Drags
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Morning
2 Hang Snatch Pull + 1 Power Snatch
21-15-9
- Deadlift (1sec Pause at Bottom)*
- HSPU
Alpha: 225/155; HSPU
Omega: 185/125; Inverted PU
Fitness:135/95; HRPU
*No Touch N Go
- Seated Straddle
- Supine Twist
- Forward Fold
2024-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Jumping Air Squats
- OHS w/PVC
- 10 Lunges w/Pass-Through
--------------------------
- Banded Blackburns
- Down Dog
Three Rounds
- 7 Squat Snatch
- 21 Ring Dips
Buy-Out: 150 Air Squats w/Vest
Alpha: 135/95; Rings; Vest
Omega: 95/65; Matador; 14/10MB
Fitness: 45/35; Bench Dips; Air Squats
- Lizard Pose
- Saddle Pose w/Archer Arms
- Down Dog
2024-05-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 5 Push-Ups
- 5 Pull-Ups
- 5 Sit-Ups
- 5 Broad Jumps
- 5 Air Squats
- 5/5 Lunges
-----------------------------
- PVC Front Rack Stretch
- Banded Face Pulls
*Squat
- 50 HRPU
- 50 Pull-Ups
- 50 S2OH
- 50 V-Ups
- 50 Bar Facing Burpees
Alpha: PU; 75/55
Omega: Banded; 55/45
Fitness: RR; 45/35
*Partition as Needed
- Thread the Needle
- Saddle Pose w/Eagle Arms
- Twisted Cross
2024-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 Rocket Jumps
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 6 Step-Ups
- 3/3 Pistols to Box
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
2 Push Jerks + 1 Split Jerk
16min AMRAP
10-12-14-16-20…etc.
- Calorie Bike/Row
- Front Rack Lunges
- Box Jumps/Step-Ups 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Twisted Cross
- Saddle Pose
2024-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Inchworms
- 5 Swimmers
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 3/3 Pistols to Bench
-----------------------------
- Foam Roll Hams/Glutes
18min AMRAP
- 400m Run
- 20 Power Snatch
- 20 Pistols
Alpha: 95/65; Pistols
Omega: 75/55; Asst Pistols
Fitness: 45/35; Air Squats
- Low Dragon
- Puppy Dog
- Foam Roll Glutes/Hams/Quads
2024-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 8 Ring Rows
- 5 Push-Ups
- 200m Run
- 5 MB RDL
- 5 MB Squats
- 5 MB Tosses
- 10 Sit-Ups
Three Rounds
- 1 Rope Climb
- 6 Push Jerks
- 12 Deadlifts
- 24 AbMat Sit-Ups
- 48 WBS
- 400m Run
Alpha: Legless; 135/95; 20/14
Omega: Rope Climb; 95/65; 16/12
Fitness: PUx3; 75/55; 14/10
- Thread the Needle
- Low Dragon
- Supine Twist
2024-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike/Row
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 KB Thrusters
- 10 KBS
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Calorie Bike/Row
--------------------------
- Banded Blackburns
- Banded Chest Presses
2 Hang Snatch Pull + 1 Power Snatch
- 10 Calorie Bike/Row
- 20 Thrusters
- 10 Calorie Bike/Row
- 20 Power Cleans
- 10 Calorie Bike/Row
- 20 Push Jerks
- 10 Calorie Bike/Row
- 20 Front Squats
Buy-Out: 800m Run
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Forward Fold
- Puppy Dog
- Bound Ankle
2024-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Wide-Grip Push-Ups
- 5 Swimmers
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Lunges w/Pass-Throughs
- 10 OHS w/PVC
--------------------------
- Banded Face Pulls
- OH Distraction
Four Rounds
- 4 HSPU
- 10 Hang Power Snatch
- 15 WBS
- 20 Lateral Burpees Over Bar
Alpha: HSPU; 95/65; 20/14
Omega: Pike PU; 75/55; 16/12
Fitness: WW; 45/35; 14/10
- Down Dog
- Thread the Needle
- Saddle Pose
2024-04-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5/5 Jumping Lunges
- 10 Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
*Squat
Five Rounds
- 30 Push-Ups
- 20 Front Squats
- 20 Push Press
- 30 AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Seated Straddle
- Saddle Pose w/Eagle Arms
- Foam Roll Quads/Glutes
2024-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 10 Plank KB Drag
- 5 Yoga Push-Ups
- Sled Push/Pull
- 5 Jumping Air Squats
- 10 Lunges w/Pass-Through
- 200m Run
-----------------------------
- PVC Front Rack Stretch
- OH Distraction
2 Push Jerks + 1 Split Jerk
Buy-In: 800m Run
Four Rounds
- 15 Burpees
- 10 KB Thrusters x2
- 15 KB Snatches x1
- 10 Pistols
Alpha: 53/35; Pistols
Omega: 44/26; Asst. Pistols
Fitness: 35/20; Air Squats
- Dragon Pose
- Twisted Cross
- Couch Stretch
2024-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 10 Air Squats
-----------------------------
- Instep Series Stretch
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*Vest if Desired
- Legs Up Wall
- Lizard Pose
- Twisted Cross
2024-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 200m Run
- 5 Broad Jumps
- 10 Lunges
Three Rounds
- 25 Deadlifts
- 25 Hang Power Clean
- 200m Run
Two Rounds
- 15 Deadlifts
- 15 Power Clean
- 400m Run
One Round
- 10 Deadlifts
- 10 Squat Clean
- 800m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 75/55; 95/65
- Low Dragon
- Supine Twist
- Legs Up Wall
2024-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 GLute Bridges
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
- 10 Calorie Bike
--------------------------
- Banded Blackburns
2 Hang Snatch Pull + 1 Power Snatch
Four Rounds
- 3min Calorie Row/Bike
- 1min Push Presses
Buy-Out: 50 Push-Ups WTD
Alpha: 95/65; Vest or 25lb plate
Omega: 75/55; 15lb plate
Fitness: 45/35; HRPU
*Record Total Push Presses
- Forward Fold
- Puppy Dog
- Saddle w/Archer Arms
2024-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Push-Ups
- 10 Sit-Ups
- 5 Ring Dips
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
- 10 Lunges
- 200m Run
Three Rounds
- 15 Ring Dips
- 30 GHD Sit-Ups
- 45 Air Squats
- 400m Run
Alpha: Rings; GHD
Omega: Matador; Partial GHD
Fitness: Box/Bench; AbMat Sit-Up
- Cat/Cow Pose
- Thread the Needle
- Saddle w/Eagle Arms
2024-04-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m MB Run
- 5 MB Broad Jumps
- 5 MB Throws
- 5 MB Thrusters
- 5 MB Cleans
- 5 Strict Pull-Ups
- 5 Swimmers
- 10 Lunges w/Pass-Through
-----------------------------
- Banded Face Pulls
- Banded Low Dragon
*Squat
14min AMRAP
- 20 WBS*
- 30 C2B Pull-Ups
- 100 DU/100 Singles
*As High As You Can
Alpha: 20/14; C2BPU; DU
Omega: 16/12; PU; DU
Fitness: 14/10; RR; Singles
- Couch Stretch
- Saddle Pose
- Down Dog
2024-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 6 Step-Ups
- Bear Crawl Box Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 RDL
- 5 Shoulder Press
-----------------------------
-Banded Blackburns
- Banded Good Mornings
2 Push Jerks + 1 Split Jerk
Four Rounds
- 25 Calorie Bike
- 20 Box Jumps/Steps 24/20
- 10 Deadlifts
Alpha: 275/195
Omega: 225/155
Fitness: 135/95
- Dragon Pose
- Twisted Cross
- Double Needle
2024-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Swimmers
- 5 Push-Ups
- 5 Sit-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
-----------------------------
- Instep Series Stretch
- OH Distraction
Buy-In: WTD 800m Run*
15-12-9
- Clean & Jerk
1-2-3-4-5
- Muscle-Ups/Burpee Pull-Ups
Buy-Out: WTD 800m Run*
*Vest or MB
Alpha: 135/95; MU; Vest or 20/14
Omega: 95/65; BurpeePU; 16/12
Fitness: 75/55; HRPU/Dips; 14/10
- Seated Straddle
- Low Dragon
- Foam Roll Glutes/Hams/Quads
2024-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Calorie Bike/Row
- 10 Lunges
- 10 Air Squats
- 10 Calorie Bike/Row
--------------------------
- OH Distraction
- 2 Rope Climbs
- 20 Calorie Bike/Row
- 25 Thrusters
- 20 Calorie Bike/Row
- 2 Rope Climbs
- 20 Calorie Bike/Row
- 25 Squat Cleans
- 20 Calorie Bike/Row
- 2 Rope Climbs
- 20 Calorie Bike/Row
- 25 Clusters
- 20 Calorie Bike/Row
Alpha:Rope; 95/65
Omega: Strict x3; 75/55
Fitness: RRx5; 45/35
- Thread the Needle
- Dragon Pose
- Seated Straddle
2024-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 5 Hanging Shoulder Shrugs
- 5 KIp Swings
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Throughs
- 10 OHS w/PVC
- 10 Step-Ups
--------------------------
-Banded Blackburns
2 Hang Snatch Pull + 1 Power Snatch
Ten Rounds
- 5 Front Squats
- 7 Strict Pull-Ups
- 9 Box Jump/Step-Overs 24/20
Alpha: 155/105; Strict
Omega: 135/95; Kipping
Fitness: 95/65; Banded
- Single Leg Forward Fold
- Saddle w/Archer Arms
- Single Leg Saddle Pose
2024-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5/5 Plank KB Drags
- 5/5 Kneeling KB Presses
- 5/5 KB Rows
- 5/5 Flutter Kicks
- 5/5 Scissor Kicks
- 10 Sit-Ups
--------------------------
- OH Distraction
10min AMRAP
- 10 Power Cleans
- 15 Push-Ups
- 20 T2B/K2E/Leg Levers
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; LL
- Couch Stretch
- Twisted Cross
- Double Needle
2024-04-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank K2E
- 5 Jumping Air Squats
- 10 Jumping Lunges
- 250m Row
-----------------------------
-Banded Blackburns
*Squat
Four Rounds
- 500m Row
- 15 Floor Press
- 20 WBS*
*As High as You Can Throw It
Alpha: 135/95; 20/14 @12/10'
Omega: 115/75; 16/12 @ 10/9'
Fitness: 95/65; 14/10 @ 10/9'
- Forward Fold
- Saddle Pose
- Twisted Cross
2024-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.2mile Bike
- 10 Sit-Ups
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Bear Crawl KB Drag
- 5 KB Jumping Air Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB Lunges
- 0.2mile Bike
-----------------------------
-Banded Face Pulls
- OH Distraction
2 Push Jerks + 1 Split Jerk
Five Rounds
- ½ mile Bike
- 15 KB Snatch - R
- 15 KB Snatch - L
- 30 GHD Sit-Ups
Alpha: 53/35; Full GHD
Omega: 44/26; Partial GHD
Fitness: 35/20; AbMat
- Puppy Dog
- Twisted Cross
- Down Dog
2024-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Sit-Ups
- 5 Glute Bridges
- 8 Push-Ups
- 10 Lunges
- 10 Air Squats
- 5 Pull-Ups
-----------------------------
- Banded Low Dragon
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Low Dragon
- Foam Roll Lats/Glutes/Hams/Quads
- Legs Up Wall
2024-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 200m Run
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
“Omega”: 1xBW; .75xBW; .5xBW
“Fitness”: .75xBW; .5xBW; .25xBW
- Thread the Needle
- Dragon Pose
- Twisted Cross
2024-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row Slow
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Calorie Row Faster
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Calorie Row Fastest
- 5 KB RDL
- 8 Goblet Squats
- 6 Step-Ups
--------------------------
- Banded Blackburns
- OH Distraction
2 Hang Snatch Pull + 1 Power Snatch
Five Rounds x 3 min AMRAP
- 10 Front Squats
- 10 Box Jumps/Steps 30/24
- Max Calorie Row
*Rest 1 min
Alpha: 155/105; 30/24
Omega: 135/95; 24/20
Fitness: 95/65; 20
- Single Leg Forward Fold
- Saddle Pose
- Single Leg Saddle Pose
2024-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 200m Run
- Bear Crawl
- 10 Lunges
- 5 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 15 KBS
--------------------------
- OH Distraction
18min EMOM
- Sled Push
- Goblet Squats
- AbMat Sit-Ups
Alpha: 90/70; 53/35
Omega: 70/45; 44/26
Fitness: 45/empty; 35/20
- Couch Stretch
- Twisted Cross
- Seated Straddle
2024-04-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 5 Box Jump Overs/Step-Overs
- Bear Crawl Box Push
- 5 Swimmers
- 5 Push-Ups
- 5/5 KB Plank Drags
- 10 Goblet Squats
- 10 KBS
- 30 sec Plank
-----------------------------
- PVC Front Rack Stretch
- Banded Face Pulls
*Squat
Five Rounds
- 4 Strict HSPU
- 8 KB Cleans x2
- 15 KB Step-Ups x1
- 20 Box Jump-Overs/Step-Overs 24/20
Alpha: Strict; 53/35
Omega: Kipping HSPU; 44/26
Fitness: HRPU; 35/20
- Forward Fold
- Saddle Pose w/Archer Arms
- Legs Up Wall
2024-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 5 Rocket Jumps
- 5 Air Squats
- 10 Lunges
-----------------------------
- 2min DU Practice
- Banded Blackburns
2 Push Jerks + 1 Split Jerk
- 25 Calories Bike
- 150 DU/150 Singles
- 50 Lunges (BW)
- 200 Singles
- 50 Lunges (BW)
- 150 DU/150 Singles
- 25 Calorie Bike
Omega: DU; SU
Fitness: Singles
- Low Dragon
- Twisted Cross
- Lizard Pose
2024-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-200m Run
-5 Broad Jumps
- 10 Lunges
- 5 Jumping Air Squats
- Sled Push/Pull
- 5 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 200m Run
-----------------------------
- Instep Series Stretch
Three Rounds
- 20 Power Cleans
- 30 WBS
- 20 Pistols
Buy-Out w/Vest
- 400m Run
- 20 Pull-Ups
- 25 Push-Ups
Alpha: 115/75; 20/14; Pistols; Vest
Omega: 95/65; 16/12; Assisted Pistols; No Vest
Fitness: 55/45; 14/10; Air Squats; No Vest
- Dragon Pose
- Down Dog
- Frog Pose
2024-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- 5 Air Squats
- 5 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
“Omega”: 225/155; 44/26
“Fitness”: 135/95; 35/20
- Legs Up Wall
- Supine Twist
- Couch Stretch
2024-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5/5 Jumping Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
-----------------------------
- OH Distraction
18min AMRAP
- 2 Rope Climbs 15'
- 10 Ring Dips
- 20 GHD Sit-Ups
Alpha: Rope; Ring; GHD
Omega: Strict PUx3; Matador; Partial GHD
Fitness: Banded Strictx5; HRPU; AbMat
- Saddle w/Eagle Arms
- Seal Pose
- Seated Forward Fold
2024-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 10 Lunges
- 10 Air Squats
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Row
-----------------------------
- 2min DU Practice
- Banded Blackburns
*DB or BB
Four Rounds
- 500m Row
- 50 Lunges (BW)
- 50 DU/50 Singles
Omega: DU
Fitness: Singles
- Lizard Pose
- Low Dragon
- Foam Roll Lats/Glutes/Hams
2024-03-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Bike
- 10 Lunges w/KB
- 5/5 KB Rows
- 5/5 KB Presses
- 5 KB RDL
- 8 Goblet Squats
- 10 KBS
- 5 Scapula Push-Ups
- 5 Push-Ups
-----------------------------
- Instep Series Stretch
Five Rounds
- 15 KBS
- 15 Deficit Push-Ups*
- 30/21 Calorie Bike
Alpha: 53/35; Deficit
Omega: 44/26; HRPU
Fitness: 35/20; Banded or Modified
*Hands on 25lbs Plates
- Saddle w/Archer Arms
- Bound Ankle
- Down Dog
2024-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ Mile Bike
- 5 Swimmers
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 5 Yoga Push-Ups
- Bird Dog
- 5 Jumping Air Squats
- 6 Step-Ups/Jumps
- 10 Lunges w/Pass-Through
-----------------------------
- PVC Front Rack Stretch
- OH Distraction
- Banded Face Pulls
12min AMRAP
- 10 DB Squat Snatches
- 20 Box Jumps 24/20
Alpha: 50/35
Omega: 35/25
Fitness: 15/10
- Puppy Dog
- Thread the Needle
- Dragon Pose
2024-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row/Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Inverted Hold/Plank Hold
- 5 Swimmers
- Bear Crawl
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Lunges
- 10 Air Squats
----------------------------------------
- Scorpion Stretch
Five Rounds
- 15/12 Calorie Row/Bike
- 3 Muscle-Ups
- 6 HSPU
- 9 Floor Press
Alpha: MU; HSPU; 135/95
Omega: Strict PU/Dips; Pike Push-Up; 95/65
Fitness: Jumping PU/Push-Ups; 3 WW; 45/35
- Twisted Cross
- Supine Twist
- Frog Pose
2024-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike
- 10 Jumping Lunges
- 5 Push-Ups
- 3 Pull-Ups
- 5 Calorie Bike
- 10 Jumping Air Squats
- 5 Push-Ups
- 3 Pull-Ups
- 5 Calorie Bike
15-12-9
- Thrusters
- Pull-Ups
* Rest 2 min
12-9-6
- Thrusters
- Pull-Ups
*Rest 2min
9-6-3
- Thrusters
- Pull-Ups
Alpha: 95/65; PU
Omega: 75/55; Banded PU
Fitness: 45/35; RR
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
- Saddle w/Archer Arms
2024-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5/5 Scissor Kicks
- 5/5 Flutter Kicks
- 10 Sit-Ups
-----------------------------
- OH Distraction
)
Power Clean + Push Jerk 1-1-1
- 60 T2B/K2E/Sit-Ups
*EMOM of 10 Burpees starting 0:00
Alpha: T2B; 10 Burpees
Omega: K2E; 8 Burpees
Fitness: Sit-Ups; 6 Burpees
- Seal Pose
- Bound Ankle
- Foam Roll Hams/Glutes/Quads
2024-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- Bear Crawl/Crab Walk
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- 5 Sit-Ups
- 5/5 Kneeling KB Presses
- 5 KB Thrusters
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
- Smash and Roll Forearms/Triceps
*DB or BB
Three Rounds
- 10 KB Push Press
- 20 C2B Pull-Ups
- 30 WBS
Alpha: 44/26; C2BPU; 20/14
Omega: 35/20; PU; 16/12
Fitness: 18/13; RR; 14/10
- Down Dog
- Puppy Dog
- Thread the Needle
2024-03-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 5 Box Jumps/Step-Ups
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 200m Run
-----------------------------
- PVC Front Rack Stretch
- Instep Series Stretch
12min AMRAP
- 30 Box Jumps/Step-Ups 24/20
- 15 Clean & Jerks
*Increase wt. by 10lbs every Rd.
Alpha: 95/65 by 10lbs
Omega: 75/55 by 5 lbs
Fitness: 45/35 by 5 lbs
Alpha: 95/65; 105/75; 115/85; 125/95; 135/105
Omega: 75/55; 80/60; 85/65; 90/70; 95/75
Fitness: 45/35; 50/40; 55/45; 60/50; 65/55
- Saddle Pose
- Frog Pose
- Lizard Pose
2024-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
-----------------------------
- OH Distraction
30-25-20-15-10
- KB Snatches
5-4-3-2-1
- Rope Climbs
Alpha: 53/35; Rope
Omega: 44/26; Strict PUx3
Fitness: 35/20; RRx5
- Twisted Cross
- Dragon Pose
- Double Needle
2024-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 0.3 mile Bike
-----------------------------
- Scorpion Stretch
- Bird Dog Stretch
- 1 mile Bike
- 20 Hang Power Snatch
- 30 Bar Facing Burpees
- 20 Hang Power Snatch
- 1 mile Bike
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Seated Straddle
- Supine Twist
- Forward Fold
- Seal Pose
2024-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
Three Rounds
- 800m Run
- 15 Pull-Ups
- 30 Front Squats
- 15 T2B/K2E/Sit-Ups
- 30 Thrusters
Alpha: PU; 115/75; T2B
Omega: Banded/Jumping; 95/65; K2E
Fitness: RR; 45/35; Sit-Ups
- Low Dragon
- Ext. Arm Lizard Pose
- Saddle w/Eagle Arms
2024-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Air Squats
- 5 KB RDL
- 8 Goblet Squats
- 6 KB Thrusters
- 5/5 Kneeling KB Presses
- 10 Lunges/Pass-Through
- PVC Front Rack Stretch
- ½ mile Bike
-----------------------------
- 10 Banded Lat Pull-Downs to Row
- OH Distraction
Three Sets with Increasing Speed/Wt.
- 3-5 BB Thrusters
- 5-7 Pull-Ups or C2B
- 3-5 BB Thrusters
- 3-5 Bar MU or C2B
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 35lb, 55lb
M: 45lb, 65lb
- Lizard Pose
- Twisted Cross
- Saddle w/Archer Arms
- Foam Roll Lats/Glutes/Hams/Quads
2024-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12 Calorie Bike
- 5/5 Jumping Lunges
- 10 Air Squats
- 5 Superman
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
*DB or BB
21-15-9-7-5
- Calorie Bike/Row
- Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Cat/Cow Pose
- Twisted Cross
- Supine Twist
Happy Pi Day!!!
2024-03-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Air Squats
- 5 Broad Jumps
- 5 KB RDL
- 10 KB Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 5 Strict Pull-Ups
-----------------------------
- Instep Series Stretch
- 3 sec pause
- Rapid return
10 Rounds
- 1 Clean & Jerk
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: BW; Strict;
Omega: 0.75BW; Kipping
Fitness: 0.5BW; RR
*Record load in notes
- Bound Ankle
- Saddle Pose
- Forward Fold
2024-03-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row/Bike
- 5 Swimmers
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 10 Lunges
-----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
20 min AMRAP
- 5 Power Snatch
- 7 Power Clean
- 10 Thrusters
- 20 Calorie Row or Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Dragon Pose
- Down Dog
2024-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 5 Jumping Air Squats
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
-----------------------------
- Scorpion Stretch
Clean, 135# / 95#
Ring Dips
“Omega” 95/65; Matador
“Fitness” 45/35; HRPU
- Supine Twist
- Twisted Cross
- Lizard Pose
2024-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
McGuires 5km Prediction Race
***NO CLASS***
Parking Lot Reserved for Clients
Breakfast and Lunch
2024-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 10 Glute Bridges
- 5 Sit-Ups
- 10 Lunges
- 5 Jumping Air Squats
- 10 Goblet Squats
- 10 Banded Good Mornings
- 300m Row
-----------------------------
- Down Dog
- Banded Blackburns
- Bird Dog
- Build to DL weight
- 2min Jump Rope Practice
- 300m Row
-------------------------------------
*Slow Round of Each Movement
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders
F: 95lb
M: 135lb
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 single-unders
F: 65lb
M: 95lb
*Each row counts as 30 reps (10m = 1 rep)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 95lb
M: 135lb
*Each row counts as 30 reps (10m = 1 rep)
- Supine Twist
- Low Dragon
- Forward Fold
2024-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 5 Jumping Air Squats
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-----------------------------
- Banded Blackburns
*DB or BB
6min AMRAP x 3
- 10 Power Snatches
- 10 Box Jump Overs/Step Overs 24/20
- 10 OHS
- 10 T2B/K2E/Sit-Ups
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
*Rest 1 min between AMRAPS
*Record total rounds/reps
- Double Needle
- Dragon Pose
- Twisted Cross
2024-03-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Duck Walk
- 10 Glute Bridges
- 5 Push-Ups
- 5 Sit-Ups
-----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
*3 sec pause
14min AMRAP
- 30 Deadlifts
- 1 mile Run
“Grace” 30 Clean & Jerks
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
*Record reps of Grace
- Saddle Pose w/Archer Arms
- Low Dragon
- Couch Stretch
2024-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Swimmers
- 5 V-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
- 20 Calorie Row
- 30 WBS
- 20 T2B/K2E/Sit-Ups
- 30 Box Jumps/Steps 24/20
- 20 Power Cleans
- 30 Burpees
- 20 S2OH
- 20 Calorie Row
Alpha: 20/14; T2B; 95/65
Omega: 16/12; K2E; 75/55
Fitness: 14/10; Sit-Ups; 45/35
- Lizard Pose
- Twisted Cross
- Thread the Needle
2024-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 Singles/30 DU
- 200m Run
- 10 Lunges
- 5/5 SLRDL
- 5 Air Squats
- 5 Glute Bridges
- 30 sec Plank
- 5 Strict Pull-Ups
- 10 Ring Rows
- 30 Singles/30 DU
-----------------------------
- Scorpion Stretch
14min AMRAP
- 10 C2B Pull-Ups
- 20 Back Squats
- 30 DU/50 Singles
Alpha: C2BPU; 95/65; DU
Omega: PU; 75/55; DU
Fitness: RR; 45/35; Singles
- Dragon Pose
- Seated Straddle
- Supine Twist
2024-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Rope Climb Practice
- 2 Rope Climbs 15'
- 10 Shoulder Press
- 2 Rope Climbs
- 15 OHS
- 2 Rope Climbs
- 20 Push Presses
- 2 Rope Climbs
- 25 Front Squats
- 2 Rope Climbs
- 30 Push Jerk
- 2 Rope Climbs
- 35 Back Squats
Alpha: Rope; 95/65
Omega: 10 PU; 75/55
Fitness: 20 Ring Rows; 45/35
- Foam Roll Lats/Glutes/Quads
- Seated Straddle
- Forward Fold
2024-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 5 Rocket Jumps
- 10 SLRDL with a tap
- 10 Lunges
- 5 Jumping Air Squats
- 5 Swimmers
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
--------------------------
- Banded Blackburns
- OH Distraction
)
-2 Clean Pulls
-1 Power Clean
-1 Push Jerk
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 10lb dumbbell
M: 20lb dumbbell
Time cap: 15 minutes
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
- Twisted Cross
- Thread the Needle
- Lizard Pose
***Come eat tonight at 5:30***
2024-02-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- 5 Sit-Ups
- 5 Strict Pull-Ups
-----------------------------------
- Banded Face Pulls
*DB or BB
15-12-9
- KB Thruster (2)
- C2B Pull-Ups
- Calorie Bike
Alpha: 53/35; C2B Pull-Ups
Omega: 44/26; PU
Fitness: 35/20; Jumping PU
- Thread the Needle
- Saddle w/Eagle Arms
- Twisted Cross
2024-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 5 Push-Ups
- 30 sec Plank
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 Ring Rows
- 5 Strict Pull-Ups
-----------------------------
- Instep Series Stretch
*Tempo 3/3/1
- 3 sec descent
- 3 sec pause
- Rapid return
15min AMRAP
- 15 Calorie Row
- 10 Box Jumps/Steps 30/24
- 5 Push Jerks
Alpha: 30/24; 155/105
Omega: 24/20; 115/75
Fitness: 20; 95/65
- Saddle Pose
- Lizard Pose
- Frog Pose
2024-02-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 10 Air Squats
- 5/5 Jumping Lunges
- 5 Dips
-----------------------------
- OH Distraction
- Dead Hang for time
- 400m Run
- 30 WBS
- 30 Ring Dips
- 20 WBS
- 20 C2B Pull-Ups
- 10 WBS
- 10 Push-Ups
Alpha: 20/14; Ring, C2BPU
Omega: 16/12; Matador; PU
Fitness: 14/10; Box; RR
- Dragon Pose
- Saddle w/Archer Arms
- Twisted Cross
2024-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Scorpion Stretch
- Banded Blackburn
- 50 DU/100 Singles
- 5 Squat Snatches
- 50 DU/100 Singles
- 4 Squat Snatches
- 50 DU/100 Singles
- 3 Squat Snatches
- 50 DU/100 Singles
- 2 Squat Snatches
- 50 DU/100 Singles
- 1 Squat Snatch
Alpha: 75/55; 95/65; 105/70; 115/75; 135/95
Omega: 45/35; 55/45; 65/50; 75/55; 95/65
Fitness: 45/35
- Supine Twist
- Ext. Arm Lizard Pose
- Low Dragon
2024-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 Box Jumps/Steps 24/20
- 30 Jumping PU
- 30 KBS
- 30 Lunges (BW)
- 30 T2B
- 30 Air Squats
- 30 AbMat Sit-Ups
- 30 KB Snatches
- 30 Burpees
- 1 mile Run
Alpha: 53/35; T2B
Omega: 44/26; K2E
Fitness: 35/20; Leg Levers
- Couch stretch
- Twisted Cross
- Supine Twist
2024-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 5 Rocket Jumps
- 5/5 Jumping Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 RDL
- 5 Snatch Grip High Pull
- 5 BTN Snatch Grip Press
- 5 Power Snatch
-----------------------------
- DU Tips
- OH Distraction
)
-2 Clean Pulls
-1 Power Clean
-1 Push Jerk
30 Double-Unders
15 Power Snatches, 75# / 55#
- Seal Pose
- Legs Up Wall
- Straddle Pose
2024-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank K2E
- 5 Broad Jumps
- 10 Lunges
-----------------------------
- Smash Forearms/Triceps
*DB or BB
Five Rounds
- 10 KBS
- 20 Goblet Squats
- 300' Farmer Carry (2)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Saddle w/Eagle Arms
- Bound Ankle
2024-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
-----------------------------
- Pistol Practice
- Banded Low Dragon
*Tempo 3/3/1
- 3 sec descent
- 3 sec pause
- Rapid return
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
- Seated Straddle
- Saddle Pose w/Archer Arms
- Instep Series Stretch
2024-02-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 10 Lunges
- 5 Jumping Air Squats
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Push-Ups
-----------------------------
-Banded Blackburns
21-18-15-12-9-6-3
- Power Cleans
- S2OH
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Twisted Cross
- Lizard Pose
- Forward Fold
2024-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-200m Run
- 5 Rocket Jumps
- 5 Push-Ups
- 5 Swimmers
- 5 KB RDL
- 5/5 KB Presses
- 8 Goblet Squats
- 10 Goblet Squats
- 5 KB Thrusters
-----------------------------
-Scorpion Stretch
KALSU EMOM
7min EMOM
- 5 Burpees
- AMRAP Thrusters
* Start each min w/5 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*Record Thrusters
*Rest 2 min
6min EMOM
- 5 Box Jumps/Steps 24/20
- AMRAP WBS
* Start each min w/5 BJ
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Record WBS
- Dragon Pose
- Supine Twist
- Thread the Needle
2024-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 350m Row
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 200m Run
Five Rounds
- 500m Row
- 40 Air Squats
- 30 Abmat Sit-Ups
- 20 Push-Ups
- 10 Strict Pull-Ups
Alpha: Strict PU
Omega: Kipping PU
Fitness: Banded Strict PU
- Forward Fold
- Bound Ankle
- Saddle w/Archer Arms
2024-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
-----------------------------
- Banded Blackburns
)
-2 Clean Pulls
-1 Power Clean
-1 Push Jerk
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
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
15 front squats
30 toes-to-bars
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
15 front squats
30 sit-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 jumping pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 35 lb. for the front squats and thrusters
M: 45 lb. for the front squats and thrusters
Time cap: 15 min
- Legs Up Wall
- Single Leg Forward Fold
- Saddle w/Eagle Arms
2024-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike/Row
- Bear Crawl/Crab Walk
- 5 Strict Pull-Ups/Negatives
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
-----------------------------
- Smash Forearms/Triceps
- Blackburns - Ground
*DB or BB
16min AMRAP
- 16/12 Calorie Bike/Row
- 2 Rope Climbs 15'
- 8 WBS
*Add 2 Rope Climbs each rd
Alpha: Rope; 20/14
Omega: Strict PUx3; 16/12
Fitness: RRx6; 14/10
*1 Rope = 3 PU or 6 RR
- Seal Pose
- Double Needle
- Dragon Pose
2024-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Flutter Kicks
-----------------------------
- Instep Series Stretch
*Tempo 3/3/1
- 3 sec descent
- 3 sec pause
- Rapid return
Five Rounds
- 16 GHD Sit-Ups
- 8 Deadlifts
Buy-Out: 800m Run
Alpha: GHD; 275/205
Omega: V-Up; 225/155
Fitness: Abmat SU; 135/95
- Lizard Pose
- Couch Stretch
- Saddle Pose
2024-02-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Glute Bridges
- 5 Sit-Ups
- 10/10 Flutter Kicks
- 50 DU/50 Singles
-----------------------------
- OH Distraction
Three Rounds
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
- 15 Clusters
- 50 DU/75 Singles
- 25 S2OH
Alpha: T2B; 95/65; DU
Omega: K2E; 75/55; DU
Fitness: SU; 45/35; Singles
- Seal Pose
- Low Dragon
- Twisted Cross
2024-02-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 30 sec Squat Hold
- 30 sec Plank
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Ring Dips
-----------------------------
- Scorpion Stretch
- Banded Blackburns
- 30 OHS
- 7 MU
- 20 OHS
- 5 MU
- 10 OHS
- 3 MU
Alpha:95/65; MU
Omega: 75/55; Burpee PU
Fitness: 45/35; Burpee RRx3
- Foam Roll Lats/Glutes
- Supine Twist
- Thread the Needle
2024-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Three Sets
- 200m Run
- 10 Lunges
- 6 Air Squats
- 8 Step-Ups
- 6 Push-Ups
--------------------------
- Pistol Scaling and Practice
- Box/Band/Rope/Rig
Four Rounds
- 25 Box Jump Overs/Step-Overs 24/20
- 20 WBS
- 15 Pistols
- 400m Run
Alpha: 20/14; Pistols
Omega: 16/12; Assisted Pistol
Fitness: 14/10; Air Squats
- Instep Series Stretch
- Bound Ankle
- Forward Fold
2024-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 10 Jumping Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 200m Run
---------------------------------
- OH Distraction
)
-2 Clean Pulls
-1 Power Clean
-1 Push Jerk
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
- Frog Pose
- Supine Twist
- Couch Stretch
2024-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 10 Lunges
- 10 Air Squats
-----------------------------------
- Banded Blackburns
*DB or BB
Five Rounds
- 10 T2B/K2E/Leg Levers
- 20 Goblet Squats
- 30 DU/50 Singles
Alpha: T2B; 53/35; DU
Omega: K2E; 44/26; DU
Fitness: LL; 35/20; Singles
- Twisted Cross
- Lizard Pose
- Double Needle
2024-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 10 Lunges
- 10 Air Squats
- 8 Goblet Squats
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Strict Pull-Ups
-----------------------------
- Banded Low Dragon
*Tempo 3/3/1
- 3 sec descent
- 3 sec pause
- Rapid return
20min AMRAP
- 300' Farmer Carry
- 10 Box Jumps/Steps 24/20
- 300' Farmer Carry
- 10 C2B Pull-Ups
Alpha: 53/35; C2BPU
Omega: 44/26; PU
Fitness: 35/20; RR
- Dragon Pose
- Legs Up Wall
- Saddle w/Archer Arms
2024-02-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30sec Plank
- 5 Strict Pull-Ups
-------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Buy-In: 100 DU/200 Singles
Five Rounds
- 9 Deadlifts
- 7 Front Squats
- 5 HSPU
Buy-Out: 100 DU/200 Singles
Alpha: DU; 155/105; HSPU
Omega: DU; 115/75; Pike PU
Fitness: Singles; 95/65; HRPU
- Thread the Needle
- Low Dragon
- Saddle Pose
2024-02-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 10 Lunges
- 10 Air Squats
- 200m Run
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Scorpion Stretch
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms
2024-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- Sled Push/Pull
- 5/5 KB SLRDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 5 Strict Pull-Ups
- 8 Push-Ups
- ½ mile Bike
Four Rounds
- 15 Deadlifts
- 10 Power Cleans
- 10 C2B Pull-Ups
- 5 Thrusters
- 5 Muscle-Ups
Alpha: 135/95; MU
Omega: 115/75; PU+Ring Dips
Fitness: 95/65; RR+ HRPU
- Seated Straddle
- Supine Twist
- Legs Up Wall
2024-02-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 350m Row
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 BTN Snatch Grip Presses
- 5 Back Squats
- 5 Good Mornings
---------------------------------
- Banded Face Pulls
12 min to heaviest
20min AMRAP
- 20 WBS
- 20 KBS
- 20 Calorie Row
Alpha: 20/14; 53/35
Omega:16/12; 44/26
Fitness: 14/10; 35/20
- Forward Fold
- Seal Pose
- Ext. Arm Lizard Pose
2024-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Sled Push/Pull
- 30sec Wall Sit
- 30 sec Plank
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
-Banded Blackburns
12 min to heaviest
21-15-9-15-21
- Power Cleans
- Bar Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Saddle w/Archer Arms
- Bound Ankle
2024-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Hanging Shoulder Shrugs
- 5 Kips Swing
- 5 Strict Pull-Ups
-----------------------------
- Figure Eights
- 30 sec Sumo Squat Hold
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
- Dragon Stretch
- Puppy Dog
- Down Dog
2024-01-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5 KB Front Squats
- 5/5 KB Presses
- 10 KBS
- 200m Run
-------------------------------
- Banded Blackburns
- Shoulder Circles
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
- 400m Run
- Rope Climb 15'
- 400m Run
- 30 KB Front Squats (2bells)
- 400m Run
- 20 Alt. KB Snatch
- 400m Run
Alpha: 53/35; Rope
Omega: 44/26; 5 G2F
Fitness: 35/20; 7 Pull-Ups
- Thread the Needle
- Low Dragon
- Saddle Pose
2024-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 Mile Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
-----------------------------
- OH Distraction
12 min to heaviest
21-18-15-12-9-6-3
- Lunges
- Thrusters
- Pull-Ups
- Push Presses
Alpha: 95/65; PU
Omega: 75/55; Banded
Fitness: 45/35; RR
- Twisted Cross
- Saddle w/Eagle Arms
-Foam Roll Lats/Glutes/Hams
2024-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
Three Rounds
- 800m Run
- 5 Front Squats
- 400m Run
- 10 C2B Pull-Ups
- 200m Run
- 15 Box Jumps/Steps 24/20
Alpha: 115/75; C2BPU
Omega: 95/65; PU
Fitness: 75/55; RR/Banded
- Low Dragon
- Bound Ankle
- Seal Pose
2024-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 5 Swimmers
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5/5 Pistol Practice
---------------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
5 sets of 3 singles)
5x 1-1-1 q 2min
5 sets of 3 singles
*Static wt.
Five Rounds
- 200m Run
- 30 KBS
- 30 AbMat Sit-Ups
- 30 Pistols
Alpha: 44/26; Pistols
Omega: 35/20; Box Assisted
Fitness: 18/12; Air Squats
- Instep Series Stretch
- Forward Fold
- Foam Roll Lats/Hams
2024-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
-OH Distraction
- 9 Thrusters
- 9 Calorie Bike
- 15 Deadlifts
- 15 Calorie Bike
- 21 Thrusters
- 21 Calorie Bike
- 21 Deadlifts
- 21 Calorie Bike
- 15 Thrusters
- 15 Calorie Bike
- 9 Deadlifts
- 9 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Dragon Pose
- Saddle w/Eagle Arms
2024-01-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 60sec Rowing
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 35 DU/50 Singles
---------------------------
- Figure Eights
- Banded Face Pulls
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
- Foam Roll
- Legs Up Wall
- Couch Stretch
2024-01-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Air Squats
- 10 Lunges
-------------------------------
-Banded Blackburns
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
- Saddle Pose
- Twisted Cross
- Double Needle
2024-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Swimmers
- 10 Plank Shoulder Taps
- 5 Dips
- 8 Step-Ups
- 10 Lunges w/Pass-Through
-----------------------------
- PVC Front Rack Stretch
- OH Distraction
5 sets of 3 singles)
5 x 1-1-1 q 2min
5 sets of 3 singles
*Static Wt.
15min AMRAP
- 8 Ring Dips
- 10 Box Jumps/Steps 24/20
- 12 OH BB Lunges
Alpha: Rings; 95/65
Omega: Matador; 75/55
Fitness: Bench; 45/35
- Thread the Needle
- Saddle w/Archer Arms
- Lizard Pose
2024-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Squats
- 10 Sit-Ups
- 10 Push-Ups
- 50 Back Squats
- 50 MB Sit-Ups
- 25 Front Squats
- 25 MB Sit-Ups
- 10 OHS
- 10 MB Sit-Ups
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
- Seated Forward Fold
- Foam Roll Glutes/Hams/Quads
- Bound Ankle
2024-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Inchworms
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
---------------------------------
-Pass-Throughs/Figure Eights
-Banded Face Pulls
2 Snatch High Pull + 1 Squat Snatch
21-15-9
- Push Presses
- Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Puppy Dog
- Down Dog
- Cobra Pose
2024-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Swimmers
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
-----------------------------------
- Banded Blackburns
Three Rounds
- 1/2mile Bike
- 12 Deadlifts @BW
- 21 T2B/K2E/LL
- 100m Farmer's Carry
Alpha: BW; T2B; 53/35x2
Omega: .75 BW; K2E; 44/26x2
Fitness: .5BW; LL; 35/20x2
- Seated Straddle
- Saddle w/Eagle Arms
- Ext. Arms Lizard Pose
2024-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges 2/Pass-Through
- 200m Row
- 10 OHS w/PVC
- 200m Run
-----------------------------
- Instep Series Stretch
1-Mile Run
2k Row
1-Mile Run
- Dragon Pose
- Forward Fold
- Couch Stretch
2024-01-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30sec Hang
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Jumping Air Squats
-------------------------------
- Twisted Cross
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
15-12-9
- Thrusters
- C2B Pull-Ups
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 95/65; RR
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
- Thread the Needle
2024-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 5 Inchworms
- 10 Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
-----------------------------
- PVC Front Rack Stretch
- OH Distraction
2 Hang Clean +1 Power Clean
-800m Run
-50 Push-Ups
-40 DU/80 Singles
-30 T2B/K2E/Sit-Ups
-20 Box Jumps/Steps 24/20
-10 HSPU
-5 Rope Climbs
-800m Run
Alpha: T2B; HSPU; Rope
Omega: K2E; 30sec Inverted Hold; 10 G2F (total)
Fitness: Sit-Ups; HRPU; 7 Pull-Ups (total)
- Lizard Pose
- Seal Pose
- Low Dragon
2024-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Three Sets (increasing speed each set)
- 10 JJ
- 5 Push-Ups
- 5 Sit-Ups
- 8 Step-Ups
- 5 Jumping Air Squats
- 5 Pull-Ups
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Omega: 65/55; PU
Fitness: 45/35; RR
- Ext. Arm Lizard Pose
- Single Leg Saddle
- Single Leg Forward Fold
2024-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Broad Jumps
- 10 Lunges
- 5 Jumping Lunges
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
---------------------------------
- Banded Blackburns
- Figure Eights
2 Snatch High Pull + 1 Squat Snatch
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
- Legs Up Wall
- Seal Pose
- Forward Fold
2024-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
-----------------------------------
- OH Distraction
12min AMRAP
- 4 Power Cleans
- 8 Push Presses
- 12 Front Squats
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Lizard Pose
- Couch Stretch
- Frog Pose
2024-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20sec Pull-Up Hang
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 MB RDL
- 5 MB Presses
- 5 MB Rows
- 5 MB Tosses
- 10 KBS
- 5 Goblet Squats
-----------------------------
- Banded Blackburns
18min AMRAP
- 5 C2B Pull-Ups
- 10 WBS
- 15 KBS
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26
Fitness: Jumping PU/RR; 14/10; 35/20
- Saddle w/Eagle Arms
- Down Dog
- Foam Roll Lats/Glutes/Hams
2024-01-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 Mile Bike
- Bear Crawl/Crab Walk
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
- 5 Inchworms
- 30 DU/50 Singles
-------------------------------
-Twisted Cross
- Banded Face Pulls
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
Five Rounds x 3min
- 10 Push Jerk
- Max reps DU/Singles
*Rest 1 min
Alpha: 155/105; DU
Omega: 135/95; DU
Fitness: 95/65; Singles
- Twisted Cross
- Thread the Needle
- Low Dragon
2024-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 5/5 Jumping Lunges
- 10 Air Squats
- 5 Sit-Ups
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------
-Pass-Throughs/Figure Eights
- PVC Front Rack Stretch
2 Hang Clean +1 Power Clean
Five Rounds
- 10 T2B/K2E/LL
- 10 Power Snatch
- 10 WBS
Alpha: T2B; 75/55; 20/14
Omega: K2E; 55/45; 16/12
Fitness: LL; 45/35; 14/10
- Dragon Pose
- Saddle w/Archer Arms
- Puppy Dog
2024-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Kip Swings
- 5 Dips
- 10 Lunges
- 10 Air Squats
Buy-In 1000m Row
Three Rounds
- 5 Muscle-Ups/10 C2BPU
- 5 HSPU
- 25 Air Squats
Buy-Out 1000m Row
Alpha: MU; HSPU
Omega: C2BPU; 30sec Inverted Hold
Fitness: PU; HRPU
- Dragon Pose
- Twisted Cross
-Seal Pose
2024-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
---------------------------------
- Banded Face Pulls
2 Snatch High Pull + 1 Squat Snatch
Five Rounds
- 21 OHS
- 21 Burpees
Alpha: 95/65
Omega:75/55
Fitness: 45/35
- Down Dog
- Legs Up Wall
-Thread the Needle
2024-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges - Back on Bench
- 5 Scapula Push-Ups
- 5 Push-Ups
-----------------------------------
- Scorpion Stretch
- OH Distraction
Five Rounds
- 20 Deadlifts
- 20 Push-Ups
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Supine Twist
- Saddle w/Archer Arms
- Puppy Dog
2024-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row - Easy
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 250m Row Hard
-----------------------------
- Figure Eights
- Banded Blackburns
- 500m Row
- 30 Floor Press
- 1000m Row
- 20 Floor Press
- 2000m Row
- 10 Floor Press
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
- Lizard Pose
2024-01-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Plank K2E
- 5 Push-Ups
- 20 sec Ring Dip Hold
-------------------------------
-Twisted Cross
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
12min AMRAP
- 10 KBS
- 10 Box Jumps/Steps 24/20
- 10 Ring Dips
Alpha: 70/53; Ring
Omega: 53/35; Matador
Fitness: 44/26; Assisted/Box/Bench
- Seated Straddle
- Bound Ankle
- Saddle w/Eagle Arms
2024-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Happy New Year***
New is the year, new are the hopes, new is the resolution, new are the spirits, and new are my warm wishes for you. Have a promising and fulfilling New Year and may you discover everything you are looking for in the new year right inside yourself!
2023-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
- Foam Roll
- Legs Up Wall
- Frog Pose
2023-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 200m Run
---------------------------------
- Banded Face Pulls
2 Snatch High Pull + 1 Squat Snatch
Three Rounds
- 500m Row
- 12 Deadlifts - BW
- 21 Box Jumps/Steps 24/20
Alpha: BW
Omega: .75 BW
Fitness: .5 BW
- Supine Twist
- Down Dog
- Saddle w/Eagle Arms
2023-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 20 sec Dip Hold
- 5 Dips
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Push-Ups
- ½ mile Bike
-----------------------------------
- PVC Front Rack Stretch
- OH Distraction
Five Rounds
- 10 Clean & Jerks
- 3 Muscle Ups
Alpha: 135/95; MU
Omega: 115/75; 5 Pull-Ups/5 Dips
Fitness: 75/55; 5 RR/Bench Dips
- Twisted Cross
- Dragon Pose
- Bound Ankle
2023-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row - Easy
- 5 Push-Ups
- 5 Pull-Ups
- 200m Row - Moderate
- 10 Air Squats
- 10 Lunges
- 250m Row - Fast
-----------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
- 9 Power Snatch
- 2000m Row
- 15 Power Cleans
- 1000m Row
- 21 Power Snatch
- 500m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Puppy Dog
- Couch Stretch
- Seal Pose
2023-12-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Happy Boxing Day***
GYM is CLOSED
May the glow of the Christmas tree and the company of loved ones warm your heart this Boxing Day. I hope today is filled with good food, better company, and LOVE.
2023-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***MERRY CHRISTMAS***
GYM is CLOSED
Christmas is the spirit of giving without a thought of getting. It is happiness because we see joy in people. It is forgetting self and finding time for others. It is discarding the meaningless and stressing the true values.
Thomas S. Monson
#alphacares
2023-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5/5 KB Rows
- 5/5 KB Presses
- 5/5 Single KBS
- 8 Goblet Squats
- 5 KB RDL
- ½ mile Bike
12min AMRAP
- 1 mile Run
- Max Clean and Jerks
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
*Rest 2 min
8min AMRAP
- 800m Run
- Max Power Cleans
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
*Rest 2 min
6min AMRAP
- 400m Run
- Max Pull-Ups/Banded/RR
Alpha: Pull-Ups
Omega: Banded
Fitness: RR
- Low Dragon
- Foam Roll
- Enjoy a lovely Christmas season…
2023-12-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Strict Pull-Ups
- 8 Push-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups
- ½ mile Bike
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2023-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank K2E
- 5 Push-Ups
- 5 Inchworms
- 5/5 Jumping Lunges
- 5 Jumping Squats
-----------------------------------
- Banded Blackburns
12-9-6-3
- Power Snatch
- Burpees
- Pull-Ups
Alpha: 95/65; PU
Omega: 75/55; Jumping PU
Fitness: 45/35; RR
- Saddle w/Archer Arms
- Down Dog
- Puppy Dog
2023-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Lunges
- 10 OHS w/PVC
- 5 Glute Bridges
- 5 Sit-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
-----------------------------
-Pass-Throughs/FIgure Eights
- OH Distraction
12 min AMRAP
- 15 Deadlifts
- 15 Deficit Push-Ups*
- 15 Box Jumps/Steps 24/20
Alpha: 155/105; Deficit
Omega: 135/95; HRPU
Fitness: 95/65; Push-Ups
*Hands on 25lb Bumpers
- Supine Twist
- Dragon Pose
- Legs Up Wall
2023-12-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 5 Jumping Lunges
- Push-Ups
- 10 Plank Shoulder Taps
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
-------------------------------
- Banded Face Pulls
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
- 5 Front Squats
- 25 Pull-Ups
- 4 Front Squats
- 20 Pull-Ups
- 3 Front Squats
- 15 Pull-Ups
- 2 Front Squats
- 10 Pull-Ups
- 1 Front Squat
- 5 Pull-Ups
Alpha: 155/105; PU
Omega: 135/95; Banded PU
Fitness: 95/65; RR
- Twisted Cross
- Thread the Needle
- Saddle Pose
2023-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
-----------------------------
- Banded Blackburns
2 Hang Clean +1 Power Clean
Three Rounds
- 500m Row
- 21 Burpees
- 400m Run
- Seal Pose
- Lizard Pose
- Low Dragon
2023-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 20 WBS
- 20 Sit-Ups
- 20 Box Jumps/Steps 24/20
- 20 Push-Ups
- 20 Power Cleans
- 20 Pull-Ups
- 20 Thrusters
-20 Dips
- 20 OHS
- 20 KBS
- 20 Push Press
- 20 Burpees
- 20 SDHP
- 20 Lunges
- 20 Back Squats
- 20 T2B/K2E/Sit-Ups
- 20 Front Squats
- 400m Run
Alpha: 20/14; 95/65; PU; 53/35; T2B
Omega: 16/12; 75/55; Jumping PU; 44/26; K2E
Fitness: 14/10; 45/35; RR; 35/20; Sit-Ups
- Foam Roll
- Forward Fold
- Frog Pose
2023-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***6PM HOLIDAY/CHRISTMAS PARTY***
No 4, 5, 6pm CLASSES
- ½ mile Bike
- 30 sec Plank
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 1 Wall Walk/3 HSPU
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 5 Strict Pull-Ups
---------------------------------
- Banded Blackburns
- Pass-Throughs/Figure Eights
2 Snatch High Pull + 1 Squat Snatch
12 min AMRAP
- 5 HSPU
- 7 C2B Pull-Ups
- 35 Alt. KB Snatch
Alpha: HSPU; C2BPU; 44/26
Omega: 45sec HS Hold; PU; 35/20
Fitness: HRPU; RR; 18/13
- Saddle w/Eagle Arms
- Double Needle
- Down Dog
2023-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
-5 Sit-Ups
- 5 Jumping Air Squats
-5 Leg Levers
- 5 Swimmers
- 250m Row
-----------------------------------
- Banded Face Pulls
- 1000m Row
- 20 Weighted Sit-Ups
- 750m Row
- 20 T2B/K2E/Leg Levers
- 500m Row
- 20 Weighted Sit-Ups
Alpha: 35/25; T2B
Omega: 25/15; K2E
Fitness: 15/10; LL
- Thread the Needle
- Seated Straddle
- Seal Pose
2023-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Push-Ups
- ½ Sled Push/ ½ Sled Pull
- 10 Lunges
- 10 Air Squats
-----------------------------
- Instep Series Stretch
- PVC Pass-Throughs
-Figure Eights
Five Rounds
- 400m Run
- 50 Air Squats
- Foam Roll Lats/Glutes/Hams
- Low Dragon
- Legs Up Wall
2023-12-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-0.3 mile Bike
- 10 Jumping Lunges
- 5 Jumping Air Squats
- 5 Air Squats
- 5 Glute Bridges
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Push-Ups
-------------------------------
-OH Distraction
- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
- Twisted Cross
- Saddle Pose
- Single Leg Forward Fold
2023-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Air Squats
- 5 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
-5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
2 Hang Clean +1 Power Clean
Seven Rounds
- 12 Thrusters
- 9 T2B/K2E/Sit-Ups
- 200m Run w/MB
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
- Dragon Pose
- Saddle w/Archer Arms
-Ext. Arm Lizard Pose
2023-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row - Slow
- 10 Lunges
- 5 Push-Ups
- 5 Calorie Row - Quicker
- 5 Broad Jumps
- 5 Pull-Ups
- 5 Calorie Row - Fast
20min AMRAP
- 10 Hang Power Cleans
- 30 Burpees
- 16 Calorie Row/Bike
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Couch Stretch
- Double Needle
- Saddle w/Archer Arms
- Seal Pose
2023-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Hanukkah: Chag Urim Sameach!
Wishing your family peace and light this holiday season.
- 200m Run
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 8 Step-Ups
- 5 Pull-Ups
--------------------------
- OH Distraction
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Be the Light the Your World Needs
- Hug Someone
- Smile at Someone New Today
2023-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 8 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 10 Calorie Bike
--------------------------
- Banded Blackburns
18min AMRAP
- 400m Run
- 12 T2B/K2E/Sit-Ups
- 15 Calorie Bike
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Ext. Arm Lizard Pose
- Down Dog
- Saddle w/Eagle Arms
2023-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10' Plank Walk
- 5 Glute Bridges
- 5 Broad Jumps
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- Banded Face Pulls
10min AMRAP
- 9 S2OH
- 30 DU/50 Singles
- 9 Pull-Ups
- 30 DU/50 Singles
Alpha: 115/75; PU
Omega: 95/65; Jumping/Banded PU
Fitness: 75/55; RR
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-12-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 Mile Bike
- 5 Rocket Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Sit-Ups
- 30 sec Plank
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
- 200m Run
--------------------------
- OH Distraction
Five Rounds x 3min
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
*Rest 1 min between rounds
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Lizard Pose
- Frog Pose
- Forward Fold
2023-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Rocket Jumps
- 5/5 Jumping Lunges
- 10 Air Squats
- 5 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Dips
--------------------------
- Instep Series Stretch
Two Rounds
- 400m Run
- 21 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Glutes/Hams/Calves
- Dragon Pose
- Legs Up Wall
2023-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Presses
- 5 Back Squats
- 5 Good Mornings
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Calorie Bike
17min AMRAP
- 7 Thrusters
- 7 Front Squats
- 7 Push Presses
- 7 C2B Pull-Ups
- 7 Burpees
- 7 Calorie Bike
- 200m Run
Alpha: 75/55; C2BPU
Omega: 55/45; PU
Fitness: 45/35; RR
- Low Dragon
- Thread the Needle
- Lizard Pose
2023-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Foam Roll Glutes/Hams
-----------------------------------
- 350m Row
- 5/5 Single Arm KBS
- 5/5 KB Cleans
- 5/5 KB Snatches
- 10 Goblet Squats
- 5/5 KB OHS
- 15 KBS
- 5/5 KB Lunges
- 10 KB RDL
*Increase wt.
Buy-In 1000m Row
10-20-30
- Alt. KB Snatch
- OHS
Alpha: 53/35; 75/55
Omega: 44/26; 55/45
Fitness: 35/20; 45/35
- Seal Pose
- Single Leg Forward Fold
- Down Dog
2023-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Lunges
- 5 Air Squats
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- Plank Walk
- 35 DU/50 Singles
--------------------------
- Banded Face Pulls
Five Rounds
- ½ Mile Bike
- 50-40-30-20-10
- Push-Ups
100-80-60-40-20/150-120-90-60-30
- DU/Singles
Alpha: DU
Omega: DU
Fitness:Singles
- Dragon Pose
- Twisted Cros
- Saddle w/Eagle Arms
2023-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 250m Row Easy
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 250m Row Quicker
- 5 Dips
- 5 Pull-Ups
- 250m Row Fast
--------------------------
- OH Distraction
- Twisted Cross
- Seal Pose
- Frog Pose
2023-11-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- Banded Blackburns
5min AMRAP
Buy-In: 400m Run
Max Rounds
- 12 Front Squats
- 6 Burpees BJ/Steps Over 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Rest 90 sec
5min AMRAP
Buy-In: 400m Run
Max Rounds
- 9 Front Squats
- 6 Burpees BJ/Steps Over 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*Rest 90 sec
5min AMRAP
Buy-In: 400m Run
Max Rounds
- 6 Front Squats
- 6 Burpees BJ/Steps Over 24/20
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
- Saddle Pose
- Low Dragon
- Foam Roll Quads/Glutes/Calves
2023-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 30 sec Plank
- 30 sec Wall Sit
--------------------------
- Banded Lizard Pose
10m AMRAP
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
3-6-9-12-15-etc
- T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness:75/55; Sit-Ups
- Bound Ankle
- Seated Forward Fold
- Seated Straddle
2023-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***CLOSED FOR HOLIDAY***
Join us Monday, November 27
2023-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Black Friday
***CLOSED FOR HOLIDAY***
Join us Monday, November 27
In all times, especially trying ones, be grateful for what you have…
2023-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Thanksgiving
***8AM ONLY***
Gratitude unlocks the fullness of life. It turns what we have into enough, and more. Melody Beattie
#alphacares
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Have a lovely day…
2023-11-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***LIMITED SCHEDULE***
5, 6:30, 8:30, 11AM
Gym Closes at Noon
- 15/12 Calorie Bike/Row
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Plank Walk
- 6 Box Steps
- 10 Air Squats
- 10 Lunges
--------------------------
- Smash Forearms/Triceps
- OH Distraction
*Increase wt.
18min AMRAP
- 30/24 Calorie Bike/Row
- 20 Box Jump/Step-Overs 24/20
- 10 KB Snatch - R
- 10 KB Snatch - L
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Twisted Cross
- Lizard Pose
- Seal Pose
2023-11-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 5/5 Jumping Lunges
- 5 Rocket Jumps
- 5 Jumping Air Squats
- 5 Swimmers
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- Banded Low Dragon
*Increase wt.
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
- Dragon Pose
- Couch Stretch
- Thread the Needle
2023-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 5 Push-Ups
- 5 Pull-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Scorpion Stretch
- Instep Series Stretch
*Increase wt.
-30 Deadlifts
-15 Lateral Burpees Over Bar
-20 Power Cleans
-15 Lateral Burpees Over Bar
-10 Power Snatch
-15 Lateral Burpees Over Bar
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Double Needle
- Foam Roll Glutes/Hams/Calves
- Bound Ankle
2023-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Push-Ups
- 10 Plank K2E
- 30 sec Wall Sit
- 5 Dips
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
- Lizard Pose
- Twisted Cross
- Thread the Needle
2023-11-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Jumping Air Squats
- 5/5 Jumping Lunges
- 5/5 Side Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 250m Row
--------------------------
- Banded Leg Ext
- 30 Hang Power Clean
- 40 Push-Ups
- 1000m Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Saddle w/Eagle Arms
- Single Leg Forward Fold
- Fragon Pose
2023-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 Rocket Jumps
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 6 Step-Ups
- 5/5 KB Row
- 5/5 KB Presses
- 8 Goblet Squats
- 10 KBS
--------------------------
- Banded Face Pulls
*Increase wt.
5min AMRAP
- 15/12 Calorie Bike
- 9 Box Jumps/Steps 24/20
*Rest 2min
5min AMRAP
- 15/12 Calorie Bike
- 9 T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
*Rest 2min
5min AMRAP
- 15/12 Calorie Bike
- 9 Pull-Ups
Alpha: PU
Omega: Banded/Jumping
Fitness: RR
- Ext. Arm Lizard Pose
- Saddle w/Archer Arms
- Bound Ankle
2023-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Wide Grip Push-Ups
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
*Increase wt.
10min AMRAP
- Row for Calories
*Every 2min; 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Start 0:00
- Twisted Cross
- Down Dog
- Thread the Needle
2023-11-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- OH Distraction
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squat
*Increase wt.
- 800m Run
- 25 Clean & Jerk
- 400m Run
- 20 Power Snatches
- 200m Run
- 15 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Glutes/Hams/Calves
- Saddle Pose
- Puppy Dog
2023-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- ½ mile Bike
- 10 Lunges
- 10 Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 30 sec Plank
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 DU/50 Singles
--------------------------
- Instep Series Stretch
*Increase wt.
10min AMRAP
- 5 C2B Pull-Ups
- 30 DU/50 Singles
- 10 Push-Ups
Alpha: DU; C2B PU
Omega: DU; PU
Fitness: Singles; RRx2
- Twisted Cross
- Instep Series Stretch
- Low Dragon
2023-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 15/12 Calorie Row
- 5 Push-Ups
- 1 Rope Climb/3 G2Feet
- 10 Lunges
- 5 Calorie Bike
Every 5 min x Five Rounds
- 30/24 Calorie Row
- 3 Rope Climbs
- Max Calorie Bike
Alpha: Rope
Omega: 9 Pull-Ups
Fitness: 18 Ring Rows
- Twisted Cross
- Dragon Pose
- Forward Fold
2023-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Squats
- 5 Push-Ups
- 5 Sit-Ups
- 5 Pull-Ups
- 30 DU/50 Singles
--------------------------
- Instep Series Stretch
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
8min AMRAP
- 30 DU/50 Singles
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 95/65
- Frog Pose
- Couch Stretch
- Saddle w/Eagle Arms
2023-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Burpees
- 5 Jumping Air Squats
- 6 Step-Ups
- 10 Jumping Lunges
--------------------------
- Banded Blackburns
12min AMRAP
- 12 Box Jumps/Steps 24/20
- 6 Thrusters
- 6 Lateral Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Double Needle
- Saddle w/Archer Arms
2023-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
--------------------------
- Banded Face Pulls
- Smash & Roll Forearms/Triceps
- Scorpion Stretch
Three Rounds
- 200m Run
21-15-9
- T2B/K2E/Leg Levers
- 200m Run
21-15-9
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: LL; 135/95
- Lizard Pose
- Twisted Cross
- Supine Twist
2023-11-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- Plank Walk
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 10 Air Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
- PVC Front Rack Stretch
*Increase wt.
10min AMRAP
10-20-30...
- Back Squats
15-25-35...
- Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Saddle Pose
- Dragon Pose
- Bound Ankle
2023-11-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Rocket Jumps
- 10 Jumping Lunges
--------------------------
- Pigeon on Box/Bench
- OH Distraction
12min AMRAP:
- 15 Power Snatches (75/55)
- 30/24 Calorie Row
- 45 DU/70 Singles
Alpha: 75/55; DU
Omega: 65/50; DU
Fitness: 45/35; Singles
- Foam Roll Glutes/Hams/Quads
- Low Dragon
- Seal Pose
2023-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Bike
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Lunges
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
30min AMRAP
- 3 Rope Climbs 15'
- 15/10 Calorie Bike
- 10 Thrusters
Alpha: Rope; 115/75
Omega: 5 Strict Pull-Ups; 95/65
Fitness: 10 RR; 75/55
- Double Needle
- Puppy Dog
- Dragon Pose
2023-11-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Sit-Ups
- 10 Air Squats
- 10 Step-Ups
--------------------------
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB Lunges
- 10 KBS
- 60 Sit-Ups
- 50 Box Jumps/Steps
- 40 KB S2OH*
- 300' Farmer's Carry*
- 20 KB Box Step Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
* 2 bells
- Lizard Pose
- Seal Pose
- Pigeon Pose
2023-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 200m Run
--------------------------
- PVC Front Rack Stretch
- Pass-Throughs/Figure Eights
18min AMRAP
- 15 Burpees Over Rower
- 400m Run
- 500m Row
- Low Dragon
- Saddle w/Eagle Arms
- Supine Twist
2023-11-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Jumping Air Squats
- 10 Jumping Lunges
--------------------------
- OH Distraction
12min AMRAP
3-6-9-12-15-18-etc.
- Power Cleans
- Push-Ups
- Front Squats
- Pull-Ups
Alpha: 135/95; PU
Omega:115/75; Banded
Fitness: 95/65; RRx2
- Thread the Needle
- Twisted Cross
- Down Dog
2023-10-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Ghoulish Run
- Plank Pumpkin Pushes
- 10 Pumpkin Jumps
- 5 Pumpkin Cleans
- 10 Zombie Lunges
- 5/5 Thriller Side Lunges
- 5 Rise from Dead
- 30sec Dead Freeze
- 5 Earth-Downs
- 1 Spider Wall Walk
Buy-In: 800m Pumpkin Run
Four Rounds
- 13 Deadlifts
- 13 WBS
- 13 HSPU
Buy-Out: 50 Pumpkin Sit-Ups
Alpha: 225/155; 20/14; HSPU
Omega: 185/125; 16/12; 45s Hold
Fitness: 135/95; 14/10; HRPU
- Legs Up Wall
- Couch Stretch
- Saddle Pose
2023-10-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Air Squats
- 5 Glute Bridges
- 6 Step-Ups
- 10 Sit-Ups
- 10/10 Flutter Kicks
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Three Rounds
- 15 T2B/K2E/Sit-Ups
- 30 Hang KB Snatch
- 1 mile Bike
Alpha: T2B; 44/26
Omega: K2E; 35/20
Fitness: Sit-Ups; 18/13
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle
2023-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 6 Sit-Ups
- 8 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/3 Calorie Bike
Ten Rounds
- 6 Burpee Box Jumps/Steps 24/20
- 200m Run
- 7/5 Calorie Bike
- Foam Roll Glutes/Hams/Calves
- Saddle Pose
- Frog Pose
2023-10-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 8 Push-Ups
- 5 Glute Bridges
- 10 Lunges
- 5/5 Jumping Lunges
- 10 Air Squats
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Three Rounds
- 21 Deadlifts
- 15 Pull-Ups
- 9 Front Squats
Alpha: 155/105; PU
Omega: 125/85; Banded PU
Fitness: 115/75; RR
- Supine Twist
- Dragon Pose
- Double Needle
2023-10-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Sit-Ups
- 50 DU/75 Singles
--------------------------
- Banded Blackburns
Three Rounds
- 400m Run
- 50 Sit-Ups
- 30 Push-Ups
- 100 DU/150 Singles
Alpha: DU
Omega: DU
Fitness: Singles
- Thread the Needle
- Low Dragon
- Saddle w/Archer Arms
2023-10-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 10 Calorie Row
- 5 Push-Ups
- 5 Glute Bridges
- 5/5 KB Rows
- 5 Air Squats
-10 Lunges
--------------------------
- 21 Complex
(7 Front Raises, 7 Lateral Raises, 7 Around the Worlds)
7 min AMRAP
- 30 Clean & Jerks
- Max Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Twisted Cross
- Seal Pose
- Forward Fold
2023-10-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Jumping Air Squats
- 10 OHS w/PVC
- 10 Lunges w/Pass-Though
- 5 Swimmers
- 5 MB Presses
- 5 MB Tosses
- 5 MB Squats
- 5 MB Cleans
--------------------------
- PVC Front Rack Stretch
- OH Distraction
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
- Legs Up Wall
- Tall Saddle
- Puppy Dog
2023-10-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Glute Bridges
- Sled Push/Pull
- 8 Step-Ups
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Lunges
--------------------------
- Banded Hamstring Curl
15 min AMRAP
- 7 KB Snatches R
- 7 KB Snatches L
- 0.3 Mile Bike
- 3 Rope Climbs
Alpha: 44/26; Rope
Omega:35/20; 15 Pull-Ups
Fitness: 18/13; 21 RR
- Lizard Pose
- Couch Stretch
- Pigeon Pose
2023-10-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Air Squats
- 10 Lunges
- 200m Run
Ten Rounds
- 200m Row
- 15 Push-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Supine Twist
- Twisted Cross
- Couch Stretch
2023-10-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 10 Lunges
- 10 Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 5 Strict Pull-Ups
------------------------------
- Pigeon Pose
21-15-9
- Hang Power Cleans
- Burpees
Alpha:115/75
Omega: 95/65
Fitness: 75/55
- Seated Forward Fold
- Straddle Pose
- Foam Roll Glutes/Quads
2023-10-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Air Squats
- 10 Lunges
--------------------
- 3 Ground 2 Feet
12 min AMRAP
- 1 Rope Climb
3-4-5-6-7-etc.
- Front Squats
- Push Press
*Add FS and PP each round
Alpha: Rope; 95/65
Omega: 5 PU; 75/55
Fitness: 10 RR; 45/35
- Thread the Needle
- Ext. Arm Lizard
- Saddle w/Archer Arms
2023-10-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-ups
- 5 Jumping Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
14min AMRAP
- 7 Thrusters
- 7 Box Jumps
- 7 Power Snatches
- 7 Box Jumps/Steps 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Legs Up Wall
- Double Needle
2023-10-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Bike
- 10 Shoulder Plank Taps
- 5 Swimmers
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 AIr Squats
-----------------------
- PVC Front Rack Stretch
- OH Distraction
Five Rounds
- 20/15 Calorie Bike
- 10 Burpee Pull-Ups
Buy-Out: 400m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Seated Straddle
- Forward Fold
2023-10-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 8 Step-Ups
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- 30 Power Cleans
- 400m Run
- 20 Front Squats
- 400m Run
- 10 Squat Cleans
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Dragon Pose
- Frog Pose
- Foam Roll Glutes/Hams/Quads
2023-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Pull-Ups
------------------------
- OH Distraction
Three Rounds
- 400m Plate Run
- 3 Rope Climbs
- 12 Thrusters
Alpha: 45/35; Rope; 115/75
Omega: 25/15; 9 Pull-Ups; 95/65
Fitness: 15/10; 18 RR; 75/55
- Foam Roll Lats/Glutes/Hams/Quads
- Frog Pose
- Double Needle
- Low Dragon
2023-10-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Row
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Swimmers
- 5 Sit-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
----------------------------
- 5/5 KB Presses
- 5/5 KB Lunges
- 6 Goblet Squats
*Increase wt.
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
- Low Dragon
- Seated Straddle
- Bound Ankle
2023-10-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Lunges
- 8 Step-Ups
- 5 Broad Jumps
- 6 Air Squats
--------------------------
- 5 Snatch Grip RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Good Mornings
- Banded Blackburns
*Increase wt.
*Increase wt.
4min AMRAP x Three Rounds
- 500/450 Meter Row
- 20 Deadlifts
- Max Box Jumps/Steps
Alpha: 185/125
Omega:135/95
Fitness: 115/75
*Record Jumps/Steps
- Seal Pose
- Supine Twist
- Saddle Pose
2023-10-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Air Squats
- 10 Glute Bridges
- 10 Lunges
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Banded Leg Ext.
*Increase wt.
Three Rounds
- 40 Abmat Sit-Ups
- 15 Pull-Ups
- 30 Push-Ups
- 45 Air Squats
- 200m Farmers Carry
Alpha: PU; 53/35
Omega: Jumping PU; 44/26
Fitness: RR; 35/20
- Twisted Cross
- Lizard Pose w/Twist
- Couch Stretch
2023-10-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Bike/Row
- 5 Rocket Jumps
- 10 Lunges
- 30 sec Plank
- 10 Shoulder Plank Taps
- 5 Swimmers
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- Banded Blackburns
12min AMRAP
- 30/24 Calorie Bike/Row
- 10 Clean & Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Twisted Cross
- Dragon Pose
2023-10-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- Bear Crawl
- Sled Push/Pull
- 5 Air Squats
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 1/2 mile Bike
----------------------
- Instep Series Stretch
*Increase wt.
- 300 DU/450 Singles
- 1 Mile Run
- 50 T2B/K2E/Leg Levers
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; LL
- Legs Up Wall
- Foam Roll Glutes/Hams/Calves
- Single Leg Forward Fold
2023-10-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 200m Run
- 10 Lunges
- 10 Air Squats
Four Rounds
- 750m Row
- 25 Burpees
- 25 Box Jumps/Steps 24/20
- 800m Run
- Low Dragon
- Foam Roll Glutes/Hams/Quads
- Instep Series Stretch
2023-10-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
---------------------------------
- Low Dragon
21-15-9
- T2B/K2E/Sit-Ups
- 50 DU/Singles
21-15-9
- Power Cleans
- 50 DU/75 Singles
Alpha: T2B; DU; 135/95
Omega: K2E; DU; 115/75
Fitness: SU; Singles; 75/55
- Low Dragon
- Bound Ankle
- Ext. Arm Lizard Pose
2023-10-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Sit-Ups
-10 Lunges
- 10 Air Squats
----------------------------
- Banded Blackburns
Increase wt.
Increase wt.
- 400m Run
- 50 Burpees
- 40 Pull-Ups
- 30 Air Squats
- 20 KBS
- 10 HSPU
- 400m Run
Alpha: PU; 70/53; HSPU
Omega: Jumping PU; 53/35; 90sec Inv. Hold
Fitness: RR; 35/20; Push-Ups
- Forward Fold
- Puppy Dog
- Down Dog
2023-10-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 5 Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 6 Step-Ups
- Sled Push/Pull
- 5 Strict Pull-Ups
Five Rounds
- 12 Push Presses
- 20 Box Jumps/Steps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Supine Twist
- Thread the Needle
2023-10-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 KB RDL
- 5/5 KB Rows
- 5/5 KB Presses
- 8 Goblet Squats
- 5/5 KB Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 1 Ground2Feet
---------------------------
- OH Distraction
7min AMRAP x Three Rounds
- 20 KB Snatches
- 800m Run
- Max Rope Climbs
Alpha: 44/26; Rope
Omega: 35/20; Pull-Ups
Fitness: 18/13; RR
- Twisted Cross
- Saddle w/Archer Arms
- Low Dragon
2023-10-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 350m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Squat Jumps
- 10 Lunges
- 5 Strict Pull-Ups
------------------------
- Instep Series Stretch
- 30 Front Squats
- 200m Farmers Carry
- 1000m Row
Alpha: 135/95; 53/35
Omega: 115/75; 44/26
Fitness: 95/65; 35/20
- Saddle Pose
- Lizard Pose
- Seated Straddle
2023-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Air Squats
- 10 Lunges
- 200m Run
Five Rounds
- 500m Row
- 30 AbMat Sit-Ups
- 30 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- Supine Twist
- Dragon Pose
- Legs Up Wall
2023-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Lunge Walk Sled Push
- 5 Jumping Lunges
- 10 Air Squats
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Banded Low Dragon
*Increase wt.
7min AMRAP
- WBS
- EMOM (Starting at 1:00)
- 5 Deadlifts
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95
*Record WBS
- Saddle Pose
- Couch Stretch
- Seated Forward Fold
2023-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 8 Lunges
- 10 Air Squats
- 5 Rocket Jumps
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Pull-Ups
-------------------------------
- Banded Blackburns
*Increase wt.
21-15-9
- Power Snatch
- Push-Ups
- Bike Calories
Alpha: 95/65; PU
Omega: 75/55; Banded/Jumping
Fitness: 45/35; RR
- Dragon Pose
- Straddle Pose
- Thread the Needle
2023-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Inchworms
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Squat Jumps
- 30 DU/50 Singles
*Increase wt.
15min AMRAP
- 7 T2B/K2E/Sit-Ups
- 5 Thrusters
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Low Dragon
- Supine Twist
- Seal Pose
2023-09-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Sit-Ups
- 5 Rocket Jumps
- 5 Air Squats
- 10 Lunges
--------------------------------
- OH Distraction
*Increase wt.
4min AMRAP x Four Rounds
- 10 Lateral Barbell Burpees
- 500/400m Row
- Max Hang Power Cleans
*Rest 90sec
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Saddle w/Archer Arms
- Forward Fold
2023-09-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Pull/Push
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 5 Pull-Ups
----------------------------
- Instep Series Stretch
*Increase wt.
10-9-8-7-6-5-4-3-2-1
- Front Squats
1-2-3-4-5-6-7-8-9-10
- C2BPull-Ups
Alpha: 115/75; C2BPU
Omega: 95/65; PU
Fitness: 75/55; RRx2
- Foam Roll Glutes/Hams/Quads
- Frog Pose
- Lizard Pose
2023-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 10 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
25min AMRAP
- 30 Calorie Bike
- 15 Burpee Box Jumps/Steps
- 10 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Legs Up Wall
- Dragon Pose
- Puppy Dog
2023-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 5 Air Squats w/Hold
- 5 Glute Bridges
- 5 Sit-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
12min AMRAP
- 15 Wall Balls
3-6-9-12-etc.
- Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Thread the Needle
- Frog Pose
2023-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Rocket Jumps
- 5 Sit-Ups
- 5 Pull-Ups
--------------------------
- Banded Blackburns
*Increase wt.
*Increase wt.
Every 3:00 x Six Rounds
- 400m Run/Row/Ski
- 12 T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
*Record Slowest Round
- Low Dragon
- Puppy Dog
- Lizard Pose
2023-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/8 Calorie Bike/Row
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Glute Bridges
- 8 Step-Ups
------------------------------
- Banded Straight Leg Ext.
14min AMRAP
- 8 KB Box Step-Ups 24/20
- 10 KB Snatches
- 12/10 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Pigeon Pose
- Supine Twist
- Down Dog
2023-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 10 Air Squats
-------------------------------
- OH Distraction
*Increase wt.
Five Rounds
- 5 Clean and Jerks
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 135/95; PU
Omega: 115/75; Assisted
Fitness: 75/55; RRx2
- Dragon Pose
- Saddle w/Archer Arms
- Thread the Needle
2023-09-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Jumping Air Squats
- 30 sec Squat Hold
- 10 Lunges
----------------------------
- Instep Series Stretch
- 500m Row
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seal Pose
- Legs Up Wall
- Couch Stretch
2023-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Swimmers
- 8 Goblet Squats
- 5/5 Single Arm KBS
- 10 KB RDL
- 5/5 KB Presses
- 5 Strict Pull-Ups
Seven Rounds
- 7 C2BPU
- 7 KB Front Squats (2)
- 7 KB Push Jerks (R)
- 7 KB Push Jerks (L)
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RRx2; 35/20
- Bound Ankle
- Thread the Needle
- Saddle w/Archer Arms
2023-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Foam Roll Quads/Glutes
-------------------------------
- 400m Run
- 5 Rocket Jumps
- 5 Jumping Air Squats
- Duck Walk
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Swimmers
- 10 Lunges
12min AMRAP
- 2 Cleans
- 40 DU/60 Singles
- 8 T2B/K2E/Sit-Ups
*Add 2 Cleans each Rd
Alpha: 135/95; DU; T2b
Omega: 115/75; DU; K2E
Fitness: 75/55; Singles; SU
- Seal Pose
- Saddle Pose
- Frog Pose
2023-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/8 Calorie Bike
- 8 Jumping Lunges
- 5 Push-Ups
- 200m Run
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 5 Air Squats
- 5 Strict Pull-Ups
---------------------------------
- Banded Blackburns
Five Rounds for Quality
- 10/8 Calorie Bike
- 6 Ring Dips
- 4 Strict Pull-Ups
- 200m Run
Alpha: Rings; PU
Omega: Matador; Negatives
Fitness: Box/Assisted; Banded
- Couch Stretch
- Legs Up Wall
- Down Dog
2023-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Squat Hold
- 5 Swimmers
- 10 Lunges
- 10 Jumping Air Squats
-----------------------------
- Scorpion Stretch
30-20-10
- Thrusters
10-20-30
- Bar-Facing Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Supine Twist
- Twisted Cross
- Lizard Pose
2023-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
- PVC Front Rack Stretch
Three Rounds
- 500m Row
- 400m Run
*Rest 1 min between rounds
- Thread the Needle
- Saddle w/Archer Arms
- Low Dragon
2023-09-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Dragon
President George W. Bush, 2001
2023-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 5/5 KB Shoulder Press
- 5/5 KB Rows
28min AMRAP
- 27 AbMat Sit-Ups
- 21 KB Floor Press (2)
- 15 Pull-Ups
*Every 4 min Run 200m
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Double Needle
- Single Leg Forward Fold
- Couch Stretch
2023-09-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Good Mornings
- 50 Thrusters
- 30 Bar-Facing Burpees
- 1000m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Foam Roll Quads/Glutes
- Saddle Pose
- Seal Pose
2023-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row/Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Sit-Ups
- 5 Rocket Jumps
- 5 Jumping Air Squats
- 10 Lunges
-------------------------------
- Banded Blackburns
15min AMRAP
- 30 WBS
- 20/15 Calorie Row/Bike
- 10 Power Cleans
Alpha: 20/14; 135/95
Omega: 16/12; 115/75
Fitness: 14/10; 75/55
- Twisted Cross
- Puppy Dog
- Cat/Cow
2023-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------------
- Banded Straight Leg Ext.
Four Rounds
- 12 WTD Sit-Ups
- 400m Run
- 24 KB Snatches
Alpha: 45/35; 44/26
Omega: 25/15; 35/20
Fitness: 15/10; 18/13
- Low Dragon
- Supine Twist
- Saddle w/Eagle Arms
2023-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike/Row
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 30 DU/50 Singles
--------------------------------
- OH Distraction
12min AMRAP
- 75/65 Calorie Bike/Row
Then, Max Rounds ...
- 30 DU/50 Singles, 1 Front Squat
- 30 DU/50 Singles, 2 Front Squats
- 30 DU/50 Singles, 3 Front Squats
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- Dragon Pose
- Thread the Needle
- Foam Roll Glutes/Hams/Quads
2023-09-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
In honor of Labor Day,
***8:30AM CLASS ONLY***
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Air Squats
- 5 Push-Ups
- 5 Pull-Ups
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Saddle Pose
- Legs Up Wall
- Lizard Pose
U.S. Army Staff Sergeant Edwardo Loredo
2023-09-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 10 Jumping Lunges
- 5 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 15 KBS
18min AMRAP
- 10/7 Calorie Row
- 6 Hang KB Power Snatches
- 12 T2B/K2E/Sit-Ups
Alpha: 53/35; T2B
Omega: 44/26; K2E
Fitness: 35/20; Sit-Ups
- Seated Straddle
- Forward Fold
- Down Dog
2023-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 10 Lunges
- 200m Run
- 10 Jumping Air Squats
- 5 Swimmers
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- Banded Blackburns
Three Rounds
- 90sec Calories Bike/Row
- 400m Run in 180sec
- 60 sec 3 PC+FS+S2OH
* 1 Minute Rest
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Dragon Pose
- Puppy Dog
- Bound Ankle
2023-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Foam Roll Glutes/Hams
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Calorie Bike
15min AMRAP
- 5 C2BPU
- 30 DU/50 Singles
- 10 Push-Ups
Alpha: C2BPU; DU
Omega: PU; DU
Fitness: RRx2; Singles
- Thread the Needle
- Supine Twist
- Saddle w/Archer Arms
2023-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Broad Jumps
- 10 Lunges
- 5 Sit-Ups
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 MB RDL
- 5 MB PP
- 5 MB Squats
--------------------------
- OH Distraction
Five Rounds
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Seal Pose
- Lizard Pose
2023-08-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
------------------------------
- Instep Series Stretch
Three Rounds
- 400m Run
- 21 Burpees
- Low Dragon
- Couch Stretch
- Foam Roll Glutes/Hams/Calves
2023-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 8 Step-Ups
- 6 MB Thrusters
- 5 MB OH Squats
- 6 Sit-Ups
- 8 Goblet Squats
- 10 KBS
- 200m Run
50-40-30-20-10
- WBS
- Box Jumps/Steps 24/20
- KBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Foam Roll Glutes/Hams/Quads
- Straddle Pose
- Ext. Arm Lizard Pose
2023-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Pull
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 30 sec Plank
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- Instep Series Stretch
15min AMRAP
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerk
- 1-2-3-4-5
- Rope Climbs 15'
Alpha: 135/95; Rope
Omega: 115/75; PUx5
Fitness: 75/55; RRx3
- Saddle w/Eagle Arms
- Down Dog
- Single Leg Forward Fold
2023-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Swimmers
- 5 Sit-Ups
- 200m Run
---------------------------
- Banded Blackburns
24min EMOM
- ODD: Bike Calories
- EVEN: Row Calories
*Record Lowest Round Total
- Seated Straddle
- Forward Fold
- Seal Pose
2023-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- 10 Glute Bridges
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Plank K2E
- 5 Sit-Ups
---------------------------
- Scorpion Stretch
Three Rounds
- 400m Run
- 30-20-10 WTD Sit-Ups
- 30 KB Reverse Lunges
Alpha: 45/35; 2x53/35
Omega: 25/15; 2x44/26
Fitness: 15/10; 2x35/20
- Low Dragon
- Supine Twist
- Foam Roll Glutes/Hams
2023-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
----------------------------------
- OH Distraction
- Figure Eights
3min AMRAP x Five Rounds
- 30/24 Calorie Bike/400m Run
- 60 DU/ 85 Singles
- Max Power Snatches
- Rest 90 sec
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
- Puppy Dog
- Saddle w/Archer Arms
- Dragon Pose
2023-08-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/12 Calorie Row/Bike
- 20 MTN Climbers
- 30 sec Plank
- 5 Push-Ups
- 10 Glute Bridges
- 10 Air Squats
- 5 Jumping Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
-------------------------------
- Banded Straight Leg Raises
15min AMRAP
- 40/30 Calorie Row/Bike
- 20 Thrusters
- 10 Burpee Pull-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Lizard Pose
- Couch Stretch
- Bound Ankle
2023-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
- 5 Strict Pull-Ups
- 5 Jumping Air Squats
- 200m Run
- 10 Air Squats
- 10 MB Thrusters
------------------------
- OH Distraction
*Increase wt.
- 800m Run/Row
- 50 WBS
- 800m Run/Row
- 50 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Legs Up Wall
- Frog Pose
- Bound Ankle
2023-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 250m Row
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Air Squats
----------------------
- PVC Front Rack Stretch
- Pass-Throughs/Figure Eights
*Increase wt.
- 1/2 Mile Bike
- 400m Row
- 1 Mile Bike
- 800m Row
- 2 Mile Bike
- 1200m Row
- Down Dog
- Pigeon Pose
- Instep Series Stretch
2023-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Inverted Hold
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
--------------------------
- Scorpion Stretch
*Increase wt.
Three Rounds
- 21 Pull-Ups
- 15 HSPU/30 sec Hold/HRPU
- 9 Thrusters
Alpha: PU; HSPU; 105/70
Omega: Banded; Hold; 85/60
Fitness: RR; HRPU; 55/45
- Supine Twist
- Saddle w/Archer Arms
- Dragon Pose
2023-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9/6 Calorie Bike
- 10 Lunges
- 5 Jumping Air Squats
- 6 Step-Ups
- 30 sec Plank
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 5 Yoga Push-Ups
------------------------------
- OH Distraction
*Increase wt.
5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
- Rest 90sec
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
- Rest 90sec
Alpha: 115/75
Omega: 95/65
Fitness: 65/50
5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle w/Archer
- Double Needle
- Lizard Pose
2023-08-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row/Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
*Increase wt.
Four Rounds
- 50 DU/50 Singles
- 25 Calorie Row/Bike
- 15 Burpees
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Thrusters
- 5 Push-Ups
- 200m Run
25min AMRAP
- 800m Bike
- 10 Push-Ups
- 15 WBS
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Low Dragon
- Legs Up Wall
- Saddle w/Eagle Arms
2023-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Ruin
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Pull-Ups
--------------------------
- PVC Front Rack Stretch
- Banded Blackburns
12min AMRAP
- 9 Box Jumps/Steps 24/20
- 6 Push-Ups
- 3 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Foam Roll Quads/Glutes/Hams
- Puppy Dog
2023-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Instep Series Stretch
*Increase wt.
Three Rounds
- 400m Row
- 300' Farmers Carry
- 200m Run
- 10 Deadlifts
Alpha: 53/35; 185/125
Omega: 44/26; 155/105
Fitness: 35/20; 135/95
- Seal Pose
- Supine Twist
- Instep Series Stretch
2023-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike - Slow
- 10 Lunges
- 10 Air Squats
- 5 Calorie Bike - Faster
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Calorie Bike - Fastest
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
*Increase Wt.
18-15-9-6
- C2B Pull-Ups
- Thrusters
- Calorie Bike
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RR; 45/35
- Down Dog
- Cat Cow
- Bound Ankle
2023-08-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row/Bike
- Bear Crawl
- 5 Swimmers
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
- 10/7 Calorie Bike/Row
-------------------------------
- OH Distraction
*Increase wt.
- 30 Back Squats
- 150 DU/200 Singles
- 50/40 Calorie Row/Bike
- 50/40 Calorie Bike/Row
- 150 DU/200 Singles
- 30 Back Squats
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness:45/35; Singles
- Twisted Cross
- Saddle w/Archer Arms
- Seated Straddle
2023-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
In honor of the 19 Arizona firefighters who were lost while trying to defend the ranch community of Yarnell, Arizona on Jun 30, 2013.
- Instep Series Stretch
- Bound Ankle
- Saddle w/Archer Arms
2023-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 6 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 6 Sit-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
------------------------
PVC Front Rack Stretch
14min AMRAP
- 12 T2B/K2E/Sit-Ups
- 9 Burpee Box Jump/Step-Overs 24/20
- 6 KB Box Steps (1bell)
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: Sit-Ups; 35/20
- Seal Pose
- Down Dog
- Puppy Dog
2023-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
-0.3 Mile Bike
- 5 Push-Ups
- 250m Row
- 10 Lunges
-------------------
- OH Distraction
Four Rounds
- 2min Bike/Row
- 2min Row/Bike
*1 Minute Rest
- Legs Up Wall
- Couch Stretch
- Pigeon Pose
2023-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 30 sec Inverted Hold
- 25 DU/50 Singles
-----------------------------
- Instep Series Stretch
12min AMRAP
- 9 Front Squats
- 6 HSPU/Decline PU/HRPU
- 30 DU/50 Singles
Alpha: 115/75; HSPU; DU
Omega: 95/65; Decline; DU
Fitness: 75/55; HRPU; Singles
- Saddle Pose
- Supine Twist
- Thread the Needle
2023-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 Strict Pull-Ups
- 15/12 Calorie Bike
------------------------------
- Banded Blackburns
Three Rounds
- 400m Run
- 25 KB Snatches
- 30/24 calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Low Dragon
- Foam Roll Quads/Glutes
- Bound Ankle
2023-07-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------------
- Banded Lat Pull Downs
*Increase wt.
- 75 calorie Row
- 100 WBS
- 50 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Lizard Pose
- Frog Pose
2023-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m Indian Run
- 5 Push-Ups
- 10 MB Squats
Three Rounds
- 800m Run
- 25 WBS
- 50 Push-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Low Dragon
- Twisted Cross
- Bound Ankle
2023-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Push-Ups
- 5 Jumping Air Squats
- 5 Sit-Ups
-------------------------
- Scorpion Stretch
- PVC Front Rack Stretch
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Seal Pose
- Straddle Pose
- Forward Fold
2023-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges
- 30 sec Plank
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
---------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Four Rounds
- 30/24 Calorie Bike
- 10 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Down Dog
- Foam Roll Glutes/Hams/Calves
2023-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Air Squats
- 10 Push-Ups
-----------------------------
- Fire Hydrants
14min AMRAP
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Glutes/Hams/Quads
- Dragon Pose
- Supine Twist
2023-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 8 Step-Ups
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
- 5/5 KB Cleans
- 10 Plank Shoulder Taps
------------------------------
- OH Distraction
Three Rounds
- 3min KB Step-Ups/KBS/KB Clean
- 2min Calorie Bike
- 1min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Rd1: KB Step-Ups x1bell 24/20
Rd2: KBS
Rd3: KB Clean x1bell
- Saddle w/Archer Arms
- Lizard Pose
- Puppy Dog
2023-07-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 35 DU/50 Singles
- 5 Swimmers
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5/5 KB Rows
- 5/5 KB Front Rack Squats
- 10 Glute Bridges
----------------------------------
- Banded Blackburns
Three Rounds
- 10 Front Squats
- 20 C2BPU
- 50 DU/75 Singles
Alpha: 155/105; C2B; DU
Omega: 125/85; PU; DU
Fitness: 95/65; RR; Singles
- Twisted Cross
- Saddle Pose
- Thread the Needle
2023-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Jumping Air Squats
Three Rounds
- 800m Run
- 30 Squat Cleans
- 30 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Foam Roll Lats/Glutes/Hams
- Standing Straddle
2023-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 5 Swimmers
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
- Banded Blackburns
Ten Rounds
- 7 Power Snatches
- 7 T2B/K2E/Sit-Ups
- 7 Box Jumps/Steps 24/20
Alpha: 75/50; T2B
Omega: 65/55; K2E
Fitness:45/35; Sit-Ups
- Single Leg Forward Fold
- Single Leg Saddle
- Seal Pose
2023-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 200m Run
- 10 Lunges
- 5 Air Squats
- 1/2 mile Bike
--------------------------
- PVC Front Rack Stretch
- PVC Partner Stretch
Five Rounds
- 400m Row
- 200m Run
- 1/2 mile Bikes
- Double Needle
- Low Dragon
-Legs Up Wall
2023-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 KB RDL
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
- 5 KB Glute Bridges
- 10 Ring Rows
- 5 Pull-Ups
-----------------------------
- Scorpion Stretch
15min AMRAP
- Buy-In 150 DU/300 Singles
AMRAP In Remaining Time
- 10 KB Front Squats
- 7 Push-Ups
- 5 Pull-Ups
Alpha: DU; 53/35; Strict PU
Omega: DU; 44/26; Banded
Fitness: Singles; 35/20; RRx2
- Foam Roll Quads/Glutes/Hams
- Supine Twist
- Saddle w/Eagle Arms
2023-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 20sec R/L Side Plank
- 10 Lunges
-----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Rest 2 Minutes
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Rest 2 Minutes
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 65/50
- Thread the Needle
- Seated Straddle
- Lizard Pose
2023-07-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 10 Glute Bridges
--------------------------------
- OH Distraction
- Smash Forearms/Biceps/Triceps
400m Run
15 Overhead Squats, 95# / 65#
"Omega": 75/55
"Fitness": 45/35
- Twisted Cross
- Dragon Pose
- Saddle Pose
2023-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
100 Hand Release Push-ups
Run 5k
If you've got a 20# vest or body armor, wear it.
- Ext. Arm Lizard Pose
- Twisted Cross
- Instep Series Stretch
2023-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges w/KB
- 5 KB RDL
- 5/5 KB Rows
- 5/5 KB Presses
- 8 Goblet Squats
- 6 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------
- PVC Front Rack Stretch
12min AMRAP
- 3 Push Press
- 3 Back Squats
- 3 Box Jumps 30/24
- 10/7 Calorie Bike
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Frog Pose
2023-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Frog Hops
- 5 Push-Ups
- 5 Swimmers
- 15/15 sec Side Plank
- 10 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
20min AMRAP
- 30 AbMat Sit-Ups
- 10 Pull-Ups
- 20 Floor Press
- 200m Run
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness: Banded; 75/55
- Saddle w/Eagle Arms
- Double Needle
- Dragon Pose
2023-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- Scorpion Stretch
------------------------------
- Figure Eights
- Banded Blackburns
Five Rounds
- 10 Hang Power Snatches
- 10 Bar-Facing Burpees
**400 Meter Run
Five Rounds
- 10 WTD Sit-Ups
- 10 Bar-Facing Burpees
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- Low Dragon
- Supine Twist
- Seated Straddle
2023-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Bear Crawl
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 10 Calorie Bike
------------------------
- 5 MB RDL
- 5 MB Cleans
- 5 MB Presses
- 5 MB Squats
Five Rounds x 3min AMRAP
- 30 WBS
- Max Calorie Bike/Row/Ski
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Seal Pose
- Saddle w/Archer Arms
2023-07-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
- Figure Eights
- 5 Strict Pull-Ups
----------------------
- OH Distraction
- Smash Forearms/Triceps
Five Rounds
10-8-6-4-2
- Hang Power Cleans
- 20/15 Calorie Row
- 10 T2B/K2E/Leg Levers
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; LL
- Twisted Cross
- Lizard Pose
- Thread the Needle
2023-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 5 Scapula Push-Ups
- 10 Ring Rows
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Air Squats
- 10 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 1 mile Bike
- 15 Pull-Ups
- 30 Box Jump Overs/Step-Over*
- 50 KB Snatches
- 30 Box Jump Overs/Step-Over*
- 15 Pull-Ups
- 1 mile Bike
Alpha: C2BPU; 44/26
Omega: PU; 35/20
Fitness: RR; 18/13
*24/20
- Bound Ankle
- Pigeon on a Box
- Thread the Needle
2023-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 10 Air Squats
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
-----------------------
- PVC Front Rack Stretch
Five Rounds
- 200m Run
- 8 Push-Ups
- 4 Strict Pull-Ups/Negatives*
- 8 Back Squats
Alpha: Strict; 135/95
Omega: Negative; 115/75
Fitness: RRx2; 95/65
*For Quality
- Twisted Cross
- Sumo Squat
- Seated Straddle
2023-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 10 Lunges
- 5 Jumping Air Squats
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
---------------------------
- Banded Blackburns
Seven Rounds
- 7 Bar-Facing Burpees
- 6 S2OH
- 23 DU/46 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Saddle w/Archer Arms
- Couch Stretch
2023-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- Duck Walk
- Sled Push/Drag
- 8 KB Lunges
- 8 Goblet Squats
- 8 KBS
- --------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
5 Rounds x 3min AMRAP
- 25 Abmat Sit-Ups
- 10 Deadlifts
- Max Calorie Bike
* Rest 1min
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
*Record Calories
- Dragon Pose
- Supine Twist
- Legs Up Wall
2023-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED for INDEPENDENCE DAY***
23min AMRAP
- 7 Push-Ups
- 7 Sit-Ups
- 7 Lunges
- 7 Air Squats
- Single Leg Frog
- Lizard Pose
- Saddle Pose
2023-07-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED for INDEPENDENCE DAY***
Five Rounds
25-20-15-10-5
- Burpees
- 200m Run
- Sit-Ups
- Seal Pose
- Forward Fold
- Low Dragon
2023-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Lunges
- 5 Jumping Air Squats
- 5 KB Rows
- 5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB SDHP
- Seated Forward Fold
- Seal Pose
- Straddle Pose
2023-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 8 Box Steps
- 5 Swimmers
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
Two Rounds
- 600m Run
- 30 Box Jumps/Steps 24/20
- 30 KB Snatches
Alpha: 44/26
Omega: 35/20
Fitness: 26/18
- Couch Stretch
- Sumo Squat
- Down Dog
2023-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 Narrow Push-Ups
- 5 Wide Grip Push-Ups
- 5/5 KB Rows
- 5/5 KB Presses
- 10 KB Lunges
-----------------------
- OH Distraction
Three Rounds
- 18/15 Calorie Bike
- 12 T2B/K2E/Leg Levers
- 9 Push Press
- 20 Front Rack Lunge Steps
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: LL; 75/55
- Puppy Dog
- Thread the Needle
- Instep Series Stretch
2023-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
Tabata (8x20:10)
- MB Squats
- MB Tosses
- MB RDL
- MB Sit-Ups
- 125 DU/175 Singles
- 800m Run
- 50 WBS
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
- Lizard Pose
- Saddle Pose
- Seated Straddle
2023-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Strict Pull-Ups
- 10 Ring Rows
- 0.3 Mile Bike
-----------------------------
- Banded Blackburns
- Scorpion Stretch
800-400-200m
- Run
40-30-20
- Deadlifts
1.5-1-0.5 Mile
- Bike
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Foam Roll Glutes/Hams
- Low Dragon
2023-06-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 5 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Box Jumps/Steps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
10-9-8-7-6-5-4-3-2-1
- Back Squats (115/85)
- Burpee Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Legs Up Wall
- Twisted Cross
2023-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m MB Run
- 10 MB Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Tosses
- 5 MB Rows
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 800m MB Run
- 8 Rounds: 10 Wallballs + 5 Pull-Ups
- 400m MB Run
- 4 Rounds: 10 Wallballs + 5 Pull-Ups
- 200m MB Run
- 2 Rounds: 10 Wallballs + 5 Pull-Ups
Alpha: 20/14; Strict
Omega: 16/12; Kipping
Fitness: 14/10; Banded
- Cat/Cow Pose
- Twisted Cross
- Thread the Needle
2023-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 5 Air Squats
- 5 Glute Bridges
- 5 Scorpions
- 5 Swimmers
- 5 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Good Mornings
*Increase wt.
30 Clean and Jerks, 135# / 95#
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Couch Stretch
- Seated Straddle
2023-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
*Increase wt.
- 2km Row
- 50 Floor Press
- 35 Strict Pull-Ups
Alpha: 115/75; Strict
Omega: 95/65; Assisted
Fitness: 75/55; RR
- Saddle Pose w/Archer Arms
- Straddle Pose
- Bound Ankle
2023-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
- 10 KBS
- 5/5 KB Presses
- 0.3 Mile Bike
------------------------------
- OH Distraction
*Increase wt.
Three Rounds
- 400m Run
- 21-15-9 Thrusters
- 0.6 Mile Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Twisted Cross
- Thread the Needle
2023-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Swimmers
- 5 Wide Grip Push-Ups
- 10 Shoulder Plank Taps
- 10 Plank K2E
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
------------------------------
- Banded Blackburns
*Increase wt.
5min AMRAP x 3 Rds
- 45/36 Calorie Row
- 15 Power Snatches
- Max Burpees Over Rower
*Rest 2min
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*record Burpees
- Down Dog
- Pigeon Pose
- Puppy Dog
2023-06-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
- 30 DU/50 Singles
----------------------------
- Instep Series Stretch
*Increase wt.
15min AMRAP
- 6 WTD Plate Sit-Ups
- 30 DU/50 Singles
-1-2-3... Plate Squats
Alpha: 45/35; DU
Omega: 25/15; DU
Fitness: 15/10; Singles
- Low Dragon
- Lizard Pose
- Legs Up Wall
2023-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- 5 Air Squats
- 1/2 Mile Bike
- 10 Sit-Ups
- 5 Strict Pull-Ups
Three Rounds
- 800m Run
- 20 OH Plate Lunges
- 1mile Bike
- 5 Strict Pull-Ups
Alpha: 45/35; Strict
Omega: 25/15; Banded
Fitness: 15/10; RRx3
- Lizard Pose
- Low Dragon
- Thread the Needle
2023-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Jumping Air Squats
- 5/5 Fire Hydrants
- 5 Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
--------------------------------
- Scorpion Stretch
- Cat/Cow Pose
Five Rounds
- 12 Deadlifts
- 60 DU/90 Singles
- 30 AbMat Sit-Ups
Alpha: 155/105; DU
Omega: 135/95; DU
Fitness: 115/75; Singles
- Straddle Pose
- Supine Twist
- Seal Pose
2023-05-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Come and honor those who sacrificed all
HEROWOD Murph
- 8am Class Only
- Watermelon and Fun
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Low Dragon
- Twisted Cross
- Thread the Needle
- Foam Roll Lats/Glutes/Hams/Calves
2023-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Come celebrate Joe's 45th Birthday
- Pancake Breakfast
- Eggs
- Bacon
- 400m Run
- Set-Up Gear
- 1978m Row
- 45 Push-Ups
- 45 KB Suitcase Deadlifts (2 bells)
- 45 Calorie Bike
- 45 Double KB Cleans (2 bells)
- 45 Sit-Ups
- 2023m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Supine Twist
- Puppy Dog
2023-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Lunges
- 5 KB Sit-Ups
- 5/5 KB Rows
- 1/2 mile Bike
---------------------
- Scorpion Stretch
Three Rounds
- 400m Run
- 21 Deadlifts
- 3-2-1
Rope Climbs 15'
Alpha: 185/125; Rope
Omega: 155/105; 7 PU
Fitness: 135/95; 5 G2Feet
- Supine Twist
- Down Dog
- Saddle w/Archer Arms
2023-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Rocket Jumps
- Sled Push/Pull
- 10 Lunges
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 6 Goblet Squats
- 10 KBS
*Each Leg
15min AMRAP
- 15 T2B/K2E/Sit-Ups
- 15 Thrusters
- 15 Burpee Over Bar
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Sit-Ups; 45/35
- Bound Ankle
- Seal Pose
- Lizard Pose
2023-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Lunges w/Pass-Through
- Figure Eights
- 5 OHS w/PVC
---------------------------------
- OH Distraction
* 1 Mile Bike
Three Rounds
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
* 15 S2OH
Three Rounds
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
* 1 Mile Bike
Alpha: 135/95; PU
Omega:105/70; Jumping PU
Fitness: 75/55; RR
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Jumping Air Squats
------------------------------
- Banded Blackburns
4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
*Rest 2 min
4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 2 min
4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Down Dog
- Puppy Dog
- Pigeon Pose
2023-05-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 30sec Hang
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Air Squats
- 6 Step-Ups
- 10 Lunges
----------------------------------
- Instep Series Stretch
Three Rounds
-20 Burpee Pull-Ups
- 20 Front Squats
- 20 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Saddle Pose
- Couch Stretch
- Lizard Pose
2023-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- Sled Push
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
Four Rounds
- 100 DU/150 Singles
- 25 Thrusters
- 15 Pull-Ups
- 10 Burpees
Alpha: DU; 75/55; PU
Omega: DU; 55/45; Jumping PU
Fitness: Singles; 45/35; RR
- Low Dragon
- Legs Up Wall
- Twisted Cross
2023-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 10 Glute Bridges
- 5/5 Scorpions
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Three Rounds
- 400 Meter Run
- 10 Power Snatch
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Down Dog
- Supine Twist
- Seated Straddle
2023-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 8 Step-Ups
- 5 Push-Ups
- 2 G2Feet
- 5 Strict Pull-Ups
- 10 Calorie Row
*Each Leg
Three Rounds
3-2-1
- Rope Climbs 15'
- 20 WTD Plate Step-Ups 24/20
- 25 Cal Row
Alpha: Rope Climb; 45/35
Omega: 7 Strict PU; 25/15
Fitness: 3 G2Feet; 15/10
- Pigeon on a Box
- Forward Fold
- Saddle w/Eagle Arms
2023-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Sit-Ups
- 5 Swimmers
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB SLRDL
- 10 KBS
--------------------------------
- OH Distraction
15min AMRAP
- 5 HSPU/HRPU
- 10 T2B/K2E/Leg Lever
- 15 WBS
Alpha: HSPU; T2B; 20/14
Omega: HRPU; K2E; 16/12
Fitness: HRPU; LL; 14/10
- Puppy Dog
- Lizard Pose
- Cat/Cow
2023-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
- 10 Ring Rows
------------------------------
- Banded Blackburns
Eight Rounds
- 200m Run
- 4 Strict Pull-Ups
- 8 Clean & Jerks
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness: RR; 75/55
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-05-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 250m Row
------------------------
- Instep Series Stretch
- 750m Row
- 50 Front Squats
- 25 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Bound Ankle
- Dragon Pose
2023-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- 10 Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 0.3 Mile Bike
Four Rounds
- 800m Run
- 30 Push-Ups
- 1/2 Mile Bike
-Foam Roll Calves
- Instep Series Stretch
- Dragon Pose
2023-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row/Bike
- 5 Rocket Jumps
- 5 Push-Ups
- 10 Sit-Ups
- 5/5Scorpion Touches
- 5/5 Single Leg Glute Bridge
- 10 Lunges
- 5 Jumping Air Squats
Five Rounds
- 20/15 Calorie Row/Bike
- 10 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Bound Ankle
- Supine Twist
- Couch Stretch
2023-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 30 sec Hang
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
-----------------------
- Instep Series Stretch
*Each Leg
30-20-10
- Pull-Ups
3-2-1
- Rounds of DT
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
Alpha: PU; 155/105
Omega: Jumping PU; 125/85
Fitness: RR; 95/65
- Foam Roll Calves
- Instep Series Stretch
- Dragon Pose
2023-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 8 Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
----------------------------
- OH Distraction
Four Rounds
- 12 Power Cleans
- 400m Run
- 8 Burpee Pull-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Thread the Needle
- Seated Straddle
- Twisted Cross
2023-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run w/MB
- 5 MB Rocket Jumps
- 5 MB RDL
- 5 MB G2OH
- 5/5 MB Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
15min AMRAP
- 60 DU/90 Singles
- 30 WBS
- 15 T2B/K2E/Leg Lever
Alpha: DU; 20/14; T2B
Omega: DU; 16/12; K2E
Fitness: Singles; 14/10; LL
- Puppy Dog
- Low Dragon
- Seal Pose
2023-05-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Light Foam Roll Glutes & Hams
---------------------------------------
- 10 Lunges
- Sled Pull/Push
- 200m Run
- 5 Broad Jumps
- 10 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10/7 Calorie Row
16min AMRAP
- 15/12 Calorie Row
- 5 Front Squats
- 1 Rope Climb 15'
Alpha: 135/95; Rope
Omega: 115/75; 7 Strict PU
Fitness: 95/65; 5 G2Feet
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Saddle Pose
2023-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
Five Rounds
- 400m Run
- Four Rounds
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Low Dragon
- Seated Straddle
- Down Dog
2023-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- Sled Push
- 200m Run
- 10 KB Lunges
- 5 KB RDL
- 5/5 KB Rows
- 5/5 Presses
- 10 KB Glute Bridges
- 30 sec Hang
- 5 Strict Pull-Ups
Three Rounds
- 1 mile Bike
21-15-9
-Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 155/105
- Bound Ankle
- Supine Twist
- Foam Roll Glutes/Hams
2023-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 200m Run
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Push-Ups
-------------------------
- Instep Series Stretch
*Each Leg
16min AMRAP
- 15 Air Squats
- 10 Push-Ups
- 5 T2B/K2E/LL
Alpha: T2B
Omega: K2E
Fitness: LL
- Pigeon Pose
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms
2023-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Strict Pull-Ups
------------------------
- OH Distraction
BI: 1000m Row
15-12-9
- Clean & Jerks
- Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness 95/65
- Saddle w/Archer Arms
- Lizard w/Ext. Arms
- Seal Pose
2023-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Scapula Push-Ups
- 10 Shoulder Plank Taps
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 SLRDL
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
Four Rounds
- 60 DU/90 Singles
- 400m Run
- 20 KB Snatches
Alpha: DU; 44/26
Omega: DU; 35/20
Fitness: Singles; 18/13
- Puppy Dog
- Down Dog
- Low Dragon
2023-05-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Glute Bridges
- 5 KB RDL
- 5 Goblet Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
---------------------
- Light Foam Roll Glutes/Hams/Quads
11 min AMRAP
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 75/55; PU
Omega: 55/45; Jumping PU
Fitness: 45/35; RR
- Dragon Pose
- Twisted Cross
- Thread the Needle
2023-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m Jog
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Low Dragon
-Twisted Cross
- Lizard Pose
2023-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5/5 Jumping Lunges
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
- 10 Banded Chest Presses
16min AMRAP
- 8 HRPU
- 12 Alt. KB Snatches
- 16/12 Calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Twisted Cross
- Supine Twist
- Legs Up Wall
2023-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Broad Jumps
- 6Push-Ups
- 9 Sit-Ups
- 8 Lunges
- 5 Pull-Ups
800-600-400-200-100
- Meter Run
50-40-30-20-10
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Single Leg Forward Fold
- Couch Stretch
- Single Leg Saddle
2023-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 0.3 mile Bike
- 5 Push-Ups
- 5 Swimmers
- 10 Ring Rows w/Hold
- 5 Strict Pull-Ups
- 50 Singles
- 15 DU
------------------------------
- PVC Front Rack Stretch
15min AMRAP
- 15 Burpees
- 400m Run
-60 DU/75 Singles
Omega: DU
Fitness: Singles
- Low Dragon
- Lizard Pose
- Bound Ankle
2023-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Rocket Jumps
- 6 Box Jumps/Steps
- 5 JumpingLunges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 PlankShoulder Taps
- 5 Strict Pull-Ups
--------------------------------
- Pass-Throughs/Figure-Eights
- OH Distraction
Three Rounds
- 1 mile Bike
- 20 Box Jump/Step Overs 24/20
- 12 T2B/K2E/Leg Levers
Alpha: T2B
Omega: K2E
Fitness: LL
- Dragon Pose
- Puppy Dog
- Seal Pose
2023-04-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- Duck Walk
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
---------------------------
- Instep Series Stretch
15min AMRAP
- 21 AbMat Sit-Ups
- 15 Push-Ups
- 9 Thrusters
- 5 C2B Pull-Ups
Alpha: 95/65; C2B
Omega: 75/55; PU
Fitness: 55/45; RRx2
- Saddle Pose
-Foam Roll Quads/Glutes
- Thread the Needle
2023-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 250m Row
- 10 Push-Ups
- 1/2 Mile Bike
- 15 Air Squats
- 200m Run
- 20 Pull-Ups
- 250m Row
- 25 Push-Ups
- 0.3 Mile Bike
- 35 Air Squats
- 400m Run
- 35 Pull-Ups
- 500m Row
- 50 Push-Ups
- 0.5 Mile Bike
- 70 Air Squats
Alpha: Pull-Ups
Omega: Banded PU
Fitness: RR
- Saddle w/Archer Arms
- Sumo Squat
- Dragon Pose
2023-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 Ring Rows
- 10 Push-Ups
- 5 Strict Pull-Ups
- 2 G2Feet
------------------------
- Banded Blackburns
- PVC Front Rack Stretch
Ten Rounds
- 200 Meter Run
10-9-8-7-6-5-4-3-2-1
- Power Cleans
- 1 Rope Climb 15'
Alpha: 135/95; Rope
Omega: 115/75; 5 G2Feet
Fitness: 75/55; 7 Strict Pull-Ups
- Low Dragon
- Twisted Cross
- Thread the Needle
2023-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Plank K2E
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Calorie Bike
*Increase wt.
Two Rounds
- 40/30 Calorie Bike
- 21 S2OH
- 120 DU/180 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Legs Up Wall
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms
2023-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 Rocket Jumps
- 10 Jumping Lunges
- 5 Jumping Air Squats
- 10 Ring Rows w/Hold
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
--------------------------
- OH Distraction
*Increase wt.
- 21 Calorie Bike/Row
- 21 Burpees
- 21 C2B Pull-Ups
- 15 Calorie Bike/Row
- 15 Burpees
- 15 T2B/K2E/Leg Levers
- 9 Calorie Bike/Row
- 9 Burpees
- 9 Strict Pull-Ups
Alpha: C2B; T2B; Strict
Omega: PU; K2E; Kipping
Fitness; Ring Row; LL; Banded
- Couch Stretch
- Bound Ankle
- DoubleNeedle
2023-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 MB RDL
- 10 MB Squats
- 10 OH MB Lunges
- 5 MB Tosses
- 5 MB Cleans
----------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
Three Rounds
- 10 Power Snatches
- 20 Box Jumps/Steps 24/20
- 30 WBS
Alpha: 115/75; 20/14
Omega: 95/65; 16/12
Fitness: 75/55; 14/10
- Thread the Needle
- Down Dog
- Twisted Cross
2023-04-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
- 7/5 Calorie Row
-----------------------
- Instep Series Stretch
- PVC Front Rack Stretch
*Increase wt.
15min AMRAP
- 15/12 Calorie Row
- 9 KB Thrusters (2 bells)
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Seated Straddle
- Puppy Dog
2023-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m Jog
- 5 Broad Jumps
- 10 Lunges
- 5 Box Jumps/Steps
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Scapula Push-Ups
Four Rounds
- 400m Run
- 10 Burpee Box Jumps/Steps 24/20
- 20 Thrusters*
Alpha: 45/35; 75/55; 95/65; 115/75
Omega: 45/35; 55/45; 75/55; 95/65
Fitness: 45/35
*Increase wt. each round
- Low Dragon
- Couch Stretch
- Foam Roll Glutes/Hams/Quads
2023-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Scapula Push-Ups
- 5 DiamondPush-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 200m Run
------------------------------
- Pass-Throughs
- PVCFront Rack Stretch
*Increase wt.
Three Rounds
- 1mile Bike
- 10 Power Cleans
- 10 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Twisted Cross
- Dragon Pose
- Foam Roll Triceps/Hams
2023-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250/200m Row
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 Strict Pull-Ups
-----------------------
- Banded Blackburns
*Increase wt.
Five Rounds
- 500/450m Row
- 40 Air Squats
- 30 AbMat Sit-ups
- 10 Pull-Ups
Alpha: PU
Omega: Banded PU
Fitness: RR
- Seal Pose
- Couch Stretch
- Foam Roll Lats/Hams
2023-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 8 Step-Ups
- 8 Lunges
- 8 Air Squats
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
-------------------------
- Instep Series Stretch
*Increase wt.
15min AMRAP
- 20 Box Jumps/Steps 24/20
- 30 KBS
- 20 Burpees Over Bell
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Lizard Pose
- Twisted Cross
2023-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 5/5 Single Leg RDL
- 5 Calorie Row/Bike
-------------------------------
- OH Distraction
- 10 Banded Lat Pulls
*Increase wt.
- 100 DU/150 Singles
- 80 Calorie Bike/Row
- 50 Hang Power Cleans
- 80 Calorie Row/Bike
- 100 DU/150 Singles
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- Low Dragon
- Dragon Pose
- Thread the Needle
2023-04-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row
- 5 Push-Ups
- 10 Sit-Ups
- 5 Calorie Bike
- 10 Squats
- 5 Strict Pull-Ups
- 200m Run
- Sled Push
----------------------
- Banded Low Dragon
*Increase wt.
Five Rounds x 3min
- 15 T2B/K2E/Leg Levers
- 15 Back Squats
- Max Calorie Row/Bike
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Leg Levers; 45/35
*Record Calories
- Saddle w/Eagle Arms
- Foam Roll Quads/Glutes
- Seated Straddle
2023-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED TODAY***
2023-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSES AT NOON***
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
------------------------------
- Smash/Roll Forearms & Triceps
Deadlifts (225/155 lb)
Handstand Push-Ups
"Omega": 185/125; 60sec HS Hold
"Fitness": 155/105; HRPU
- Twisted Cross
- Supine Twist
- Down Dog
2023-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Seated Sled Drags
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
----------------------------
- 10 Banded Good Mornings
20min EMOM (45:15)
- KBS
- Goblet Squats
- KB Cleans (2 bells)
- KB Push Press (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Seated Straddle
- Saddle w/Archer Arms
2023-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 0.3Mile Bike
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 10 Banded Pull-Aparts
- 50 WBS
- 12 Power Clean
- 12 Lat Barbell Burpees
- 35 WBS
- 9 Power Clean
- 9 Lat Barbell Burpees
- 20 WBS
- 6 Power Clean
- 6 Lat Barbell Burpees
Alpha: 20/14; 155/105
Omega:16/12; 135/95
Fitness: 14/10; 115/75
- Dragon Pose
- Pigeon Pose
- Saddle w/Eagle Arms
2023-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 10 Lunges
- 5 Air Squats
- 10 Glute Bridges
- 5 KB Single Leg RDL
- 5/5 Seated KB Presses
- 10 KBS
- 200m Row
-------------------------------
- OH Distraction
- 10 Banded Rows
*Increase wt.
Three Rounds
- 500m Row
- 0.8 mile Bike
- Couch Stretch
- Thread the Needle
- Lizard Pose
2023-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m MB Run
- 5 MB RDL
- 5/5 MB Push-Ups
- 5 MB Cleans
- 5 MB Pushes
- 5 MB Tosses
- 10 Step-Ups
- 30 sec Hang
-----------------------------
- Banded Blackburns
- OH Distraction
Three Rounds
- 50 WBS
- 25 Box Jumps 24/20
- 15 Power Snatches
Alpha: 20/14; 75/55
Omega:16/12; 65/55
Fitness: 14/10; 45/35
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Pigeon Pose
2023-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
--------------------------------
- OH Distraction
- 10/10 Banded Pulls
30 Clean and Jerks, 135# / 95#
"Omega": 115/75
"Fitness": 95/65
- Bound Ankle
- Twisted Cross
- Forward Fold
2023-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 7/5 Calorie Row
- 5 Push-Ups
- 10 KB RDL
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5/5 KB Cleans
- 5 Strict Pull-Ups
-----------------------------
- 10 Banded Pull-Aparts
18min AMRAP
- 14 Calorie Row
- 28 KBS
- 28 Flutter Kicks
- 14 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Pigeon Pose
- Puppy Dog
- Down Dog
2023-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 10 Plank K2E
- 10 Leg Levers
- 10 Sit-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- PVC Front Rack Stretch
Four Rounds
- 500m Row
- 75 DU/100 Singles
25-20-15-10
- T2B/K2E/Leg Levers
Alpha: DU; T2B
Omega: DU; K2E
Fitness Singles; Leg Levers
- Low Dragon
- Lizard Pose
- Seal Pose
2023-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
21-15-9
- Back Squats
- Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-03-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Mile Bike
- 10 Lunges
- 5 Glute Bridges
- 5 Sit-Ups
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Air Squats
------------------------
- Instep Series Stretch
30-20-10
- Deadlifts
- KB Push Press (2bells)
- Weighted Sit-Ups
Alpha: 155/105; 53/35; 45/35
Omega: 135/95; 44/26; 25/15
Fitness: 115/75; 35/20; 15/10
- Saddle Pose w/Archer Arms
- Supine Twist
- Couch Stretch
2023-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 1/2 mile Bike
----------------------------------
- Banded Blackburns
- Roll and Smash Forearms/Triceps
1-3-6-9-15
- Back Squats
10-30-60-90-150
- DU/Singles (x2)
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
*No Rack
- Twisted Cross
- Legs Up Wall
- Low Dragon
2023-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 10 RowCalories
- 5 Push-Ups
- 10 Bike Calories
- 5 KB RDL
20min EMOM (40s Work/20s Rest)
Minute 1- Bike Calories
Minute 2- Box Jump/StepOver 24/20
Minute 3- RowingCalories
Minute 4- Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
*Record Reps
- Saddle w/Eagle Arms
- Couch Stretch
- Puppy Dog
2023-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Air Squats on Wall
- 10 Lunges
- 5 Strict Pull-Ups
-------------------------
- Banded Blackburns
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
- Dragon Pose
- Seal Pose
- Ext. Arm Lizard Pose
2023-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3mile Bike
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10 Jumping Lunges
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 Single Arm KBS
------------------------------
- OH Distraction
16min AMRAP
- 4/4 KB Hang Snatches
- 6 T2B/K2E/Sit-Ups
- 24 DU/36Singles
Alpha: 53/35; T2B; DU
Omega: 44/26; K2E; DU
Fitness: 35/20; Sit-Ups; Singles
- Thread the Needle
- Low Dragon
- Bound Ankle
2023-03-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 5 MB Squats
- 5 MB Tosses
--------------------
- Instep Series Stretch
15min AMRAP
- 3 Power Cleans
- 6 Lat Barbell Burpees
- 9 WBS
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 95/65; 14/10
- Saddle Pose
- Lizard Pose
- Seated Straddle
2023-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Sit-Ups
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
In honor of Sgt. Zachary D. Tellier, 31, of Charlotte, who died Sep 29, 2007 of wounds sustained from enemy small-arms fire while on a ground patrol in Afghanistan. He was a member of the division's 73rd Cavalry Regiment.
- Foam Roll
- Legs Up Wall
- Couch Stretch
2023-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 200m Row
- 10 Push-Ups
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
------------------------
- Smash Forearms
- 1.5 mile Bike
- 1 mile Row
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Alpha: 155/105
Omega: 125/85
Fitness: 105/70
- Supine Twist
- Twisted Cross
- Bound Ankle
2023-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 30 sec Plank
- 5 Yoga Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 Single Arm KBS
- 10 Goblet Squats
---------------------------
- Instep Series Stretch
Six Rounds x 60sec Each (18min)
- 200m Run
- 6 Alt.KB Snatches
- Max Box Jump/StepOvers 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Record Box Jump/Step Overs each Rd
- Low Dragon
- Thread the Needle
- Twisted Cross
2023-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7 Calories
- 5 Push-Ups
- 5 Jumping MB Squats
- 5 MB Tosses
- 10 MB Lunges
--------------------------
- PVC Front Rack Stretch
- Pass-Through
- Figure Eights
15min AMRAP
5-10-15-20-25...
- Calorie Row
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Dragon Pose
- Saddle w/Eagle Arms
- Forward Fold
2023-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
Four Rounds
- 7 Burpee Pull-Ups
- 21 Sit-Ups
- 60 DU/90 Singles
Alpha: Burpee PU; DU
Omega: Burpee PU; DU
Fitness: Burpees w/Touch; Singles
- Saddle w/Archer Arms
- Lizard Pose
- Pigeon Pose
2023-03-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
----------------------------------
- FIgure Eights
- Banded Blackburns
- 35 Power Snatches
**Rest 2 Minutes **
Three Rounds
- 800m Run
- 15 Overhead Squats
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Puppy Dog
- Saddle Pose
- Instep Series Stretch
2023-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***NO CLASS***
McGuire's Day 5k Prediction Race
- Come Join in on the Fun
- Crawfish Boil
2023-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Plank
- 5 Jumping Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
- Smash Forearms/Triceps
Thrusters, 95# / 65#
Pull-ups
"Omega": 75/55; Banded PU
"Fitness": 45/35; RR
- Twisted Cross
- Bound Ankle
- Dragon Pose
2023-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 KB RDL
- 5/5 KB Single Arm Rows
- 5/5 KB Single Arm Swings
- 200m Run
-----------------------
- Banded Blackburns
Three Rounds
- 40 Sit-Ups
- 300' Farmers Carry
- 20 Push-Ups
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Eagle Arms
- SupineTwist
- Legs Up Wall
2023-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1mile Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Superman
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
------------------------
- Banded Pigeon Pose
- 300 DU/500 Singles
- 2 mile Bike
- 30 Clean & Jerks
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
*Break-Up as Needed
- Couch Stretch
- Dragon Pose
- Pigeon Pose
2023-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Lunges
- 6 Step-Ups
---------------------------
- OH Disctraction
15min AMRAP
- 21/15 Calorie Row
- 9 Burpees
- 12 Box Jumps/Steps 24/20
- Foam Roll Lats/Glutes/Quads
- Seal Pose
- Thread the Needle
2023-03-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Figure Eights
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 5 MB Squats
- 5 MB Tosses
---------------------------------
- Banded Blackburns
- Instep Series Stretch
Ten Rounds
- 3 Power Snatches
- 10 WBS
Alpha: 115/75; 20/14
Omega: 95/65; 16/12
Fitness: 65/45; 14/10
- Puppy Dog
- SaddlePose w/Archer Arms
- Down Dog
2023-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 50 Air Squats
- 50 Deadlifts
- 40 Lateral Barbell Burpees
- 40 Power Cleans
- 30 T2B/K2E/Sit-Ups
- 30 Front Squats
- 20 Pull-Ups
- 20 S2OH
- 10 Pull-Ups
- 10 Thrusters
Alpha: 115/75; T2B; Strict
Omega: 95/65; K2E; Banded PU
Fitness:75/55; Sit-Ups; RR
- Foam Roll Lats/Glutes/Hams
- Saddle Pose
- Thread the Needle
2023-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 5 Jumping Jacks
- 10' Bear Crawl
- 5 Muscle Snatches
- 10 Lunges w/Pass-Through
- 30 DU/30Singles
- 5 HRPU
- 2 Scaled Wall Walks
- 1 Wall Walk
- 5 Strict HSPU
Two Sets
- 3 Hang Power Snatches
- 3 OHS
- 3 Hang Squat Snatches
- 3 Snatches
*Increase in Wt.
Build to 5-7 Reps of expectedWt.
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb
- Puppy Dog
- Thread the Needle
- Down Dog
- Lizard w/Ext. Arms
2023-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Row
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Swimmers
- 5 Glute Bridges
- 7 Sit-Ups
- 10 Lunges
- 200m Run
---------------------------
- OH Distraction
- Pass-Throughs
- Figure Eights
18min AMRAP
- 30 Calorie Row
- 30 AbMat Sit-Ups
- 300' Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seal Pose
- Forward Fold
- Seated Straddle
2023-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2mile Bike
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges
- 10 Goblet Squat
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5 KB RDL
-----------------------------
- Banded Low Dragon
- 20 Lateral Barbell Burpees
- 2mile Bike
- 20 PC+FS+PJ Complex
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Power Clean; Front Squat; Push Jerk
- Lizard Pose
- Standing Straddle
- Saddle w/Archer Arms
2023-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Front Ape Hops
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
-----------------------------
- Banded Blackburns
Ten Rounds
- 10 Box Jump Overs 24/20
- 7 Power Snatches
- 5T2B/Knee Raises/Sit-Ups
Alpha: 75/55; T2B
Omega:65/45; Hanging Knee Raises
Fitness: 45/35; Sit-Ups
- Twisted Cross
- Lizard Pose
- Saddle w/Eagle Arms
2023-02-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 5 Yoga Push-Ups
- 3 Strict Pull-Ups
- 5 Glute Bridges
- 7 Sit-Ups
- 8 Lunges
- 10 Air Squats
-------------------------
- Instep Series Stretch
15min AMRAP
- 15/12 Calorie Row
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Supine Twist
- Thread the Needle
- Legs Up Wall
2023-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 MB Russian Twist
- 10 MB Squats
- 5 MB Tosses
- 40 Strict Pull-ups
- 80 Calorie Row
- 120 WBS
Alpha: Strict; 20/14
Omega: Banded/Kipping: 16/12
Fitness: RR; 14/10
- Single Leg Forward Fold
- Single Leg Saddle
- Legs Up Wall
2023-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GO FAST***
- 100m Run
- 5 Push-Ups
- 10 Lunges
- 100m Run
- 5 Broad Jumps
- 10 Air Squats
- 100m Run
- 5 Pull-Ups
- 10 Ape Crawls
-----------------------
- Banded Low Dragon
- PVC Front Rack Stretch
Three Sets
- 3Burpee/Burpee Pull-Ups
- 3 Thrusters
- 2 Shuttle Runs
*Build in Wt Each Set
- Build to Heavy Starting Thruster
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
1-rep-max thruster (from the floor)
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
- Twisted Cross
- Lizard Pose
- Thread the Needle
2023-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Pass-Throughs
- Figure Eights
- OH Distraction
Five Rounds
- 10 Deadlifts
- 15 Push-Ups
- 20 AbMat Sit-Ups
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- Puppy Dog
- Down Dog
- Seated Straddle
2023-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 250m Row
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5/5Lunges
---------------------------
- Instep Series Stretch
Three Rounds
- 500m Row
- 12 Burpees
- 21 Box Jumps/Steps 20
- Low Dragon
- Seal Pose
- Saddle Pose
2023-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Rocket Jumps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5 Goblet Squats
-------------------------
- PVC Front Rack Stretch
- Banded Blackburns
15min AMRAP
- 12 Alt. KB Snatches (1 bell)
- 100m Farmers Carry
- 9 KB Front Squats (2 bells)
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-02-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 5 Calorie Row
- 7 Push-Ups
- 5 Glute Bridges
- 7 MB Squats
- 5 Box Jumps/Step
- 10 Lunges
---------------------------
- Instep Series Stretch
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
- Supine Twist
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
2023-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 10 Glute Bridges
- 5 Box Jumps/Steps
- 10 MB Squats
- 15 KBS
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
- Low Dragon
- Double Thread the Needle
- Lizard Pose
2023-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 6 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Broad Jumps
- 5 MB Air Squats
- 5 MB G2OH
---------------------
- Banded Blackburns
- PVC Front Rack Stretch
- Pass-Throughs
- Figure Eights
Two Sets
- 5 Kip Swings
- 5 Hanging Knee Raises
- 5 T2B
Two Sets
- 5 Jumping MB Squats
- 5 MB Tosses
- 5 WBS
Three Sets
- 3 TnG Cleans
- 3 Cleans
*Increase Wt.
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb
- Supine Twist
- Dragon Pose
- Twisted Cross
2023-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------
- Banded Blackburns
- 10 Banded Good Mornings
*Increase wt.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
- Lizard Pose
- Puppy Dog
- Down Dog
2023-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Plank Shoulder Taps
- 5 Broad Jumps
- Sled Push/Pull
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 20 MTN Climbers
-------------------------------
- Banded Low Dragon
*Increase wt.
- 500m Row
- 21 Back Squats
- 30 DU/50 Singles
- 500m Row
- 15 Back Squats
- 30 DU/50 Singles
- 500m Row
- 9 Back Squats
- 30 DU/50 Singles
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
- Single Leg Forward Fold
- Seated Straddle
- Couch Stretch
2023-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 7 Calorie Row
- 7 Partner High FivePush-Ups
- 14 Partner MB Sit-Ups
- 7 Partner MB TossAir Squats
--------------------------------------
- OH Distraction
*Increase wt.
14min AMRAP
- 14 Calorie Row
- 14 S2OH
- 14 T2B/K2E/T2Rig
- 14 Plate Push-Ups
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; T2Rig
*Hands on Plate
- Twisted Cross
- Dragon Pose
- Thread the Needle
2023-02-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 5 Pull-Ups
*Increase wt.
15min AMRAP
- 3 Deadlifts
- 5 T2B/K2E/Sit-Ups
- 7 Burpees
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 155/105; Sit-Ups
- Supine Twist
- Seal Pose
- Foam Roll Lats/Glutes/Hams
2023-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
-5 Rocket Jumps
- 10 Lunges
- 10 Glute Bridges
- 10 Shoulder Planks Taps
- 5 Push-Ups
BI: 800m Run
Three Rounds
-13 Clean & Jerks
- 400m Run
- 13 Clean & Jerks
BO: 800m Run
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Foam Roll Lats/Glutes/Hams/Calves
- Legs Up Wall
- Couch Stretch
- Instep Series Stretch
2023-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.2 mile Bike
- 5 Jumping Air Squats
- 5 Broad Jumps
- 10Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 10 Lunges
- 200m Run
---------------------------------
- Pigeon on a Box
1-2-3-4-5-6-7-8-9-10
- Back Squat
- Burpee Box Jump/Step-Over 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Forward Fold
- Single Leg Split
- Standing Straddle
2023-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 8 Jumping Lunges
- 6 Jumping Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Glute Bridges
-------------------------------
- Pass-Throughs
- Figure Eights
- OH Distraction
12min AMRAP
- 12 Deadlifts
- 12 Hang Power Snatch
- 12 Push Press
Alpha: 95/65
Omega; 75/55
Fitness: 45/35
- Puppy Dog
- Pigeon Pose
- Down Dog
2023-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 7 Calorie Bike
- 10 Air Squats
- 5 Glute Bridges
- 5 Push-Ups
- 10 Lunges
---------------------------
- Banded Low Dragon
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
2023-02-07
CrossFit
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
2023-02-06
CrossFit
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
2023-02-04
CrossFit
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
2023-02-03
CrossFit
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
2023-02-02
CrossFit
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
2023-02-01
CrossFit
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
2023-01-31
CrossFit
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
2023-01-30
CrossFit
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
2023-01-28
CrossFit
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
2023-01-27
CrossFit
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
2023-01-26
CrossFit
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
2023-01-25
CrossFit
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
2023-01-23
CrossFit
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
2023-01-21
CrossFit
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
2023-01-20
CrossFit
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
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
- Fragon Pose
- Couch Stretch
- Bound Ankle
2023-01-19
CrossFit
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
2023-01-18
CrossFit
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
2023-01-17
CrossFit
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
2023-01-16
CrossFit
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
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
"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
2023-01-14
CrossFit
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
2023-01-13
CrossFit
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
2023-01-12
CrossFit
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
2023-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Row
- 5 Broad Jumps
- 5 Air Squats
- 10 Lunges
- 200m Run
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
- Seated Straddle
- Dragon Pose
- Couch Stretch
2023-01-10
CrossFit
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
Deadlifts (225/155 lb)
Burpees
"Omega": 185/125
"Fitness": 155/105
- Twisted Cross
- Lizard Pose
- Foam Roll Hams/Glutes/Calves
2023-01-09
CrossFit
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
2023-01-07
CrossFit
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
2023-01-06
CrossFit
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
2023-01-05
CrossFit
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
2023-01-04
CrossFit
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
2023-01-03
CrossFit
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
2023-01-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 23 Push-Ups
- 20 Power Clean
- 23 Box Jumps
- 20 S2OH
- 23 Pull-Ups
- 20 Back Squats
- 23 Burpees
- 20 Thrusters
- 23 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55
- Supine Twist
- Lizard Pose
- Legs Up Wall
2022-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***8AM CLASS ONLY***
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
- Low Dragon
- Seal Pose
- Lizard Pose
2022-12-30
CrossFit
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
2022-12-29
CrossFit
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
2022-12-28
CrossFit
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
2022-12-27
CrossFit
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
2022-12-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
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--------------------------------
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Alpha:Â
Omega:Â
Fitness:Â
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2022-12-24
CrossFit
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...
2022-12-23
CrossFit
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
2022-12-22
CrossFit
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
2022-12-21
CrossFit
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
2022-12-20
CrossFit
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
2022-12-19
CrossFit
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.
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Foam Roll Glutes/Hams
- Puppy Dog
2022-12-17
CrossFit
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
2022-12-16
CrossFit
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
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
- Thread the Needle
2022-12-15
CrossFit
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
2022-12-14
CrossFit
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
2022-12-13
CrossFit
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
2022-12-12
CrossFit
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
2022-12-10
CrossFit
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 SquatsÂ
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Glutes/Hams/Quads
- Low Dragon
- Twisted Cross
2022-12-09
CrossFit
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-UpsÂ
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Twisted Cross
- Saddle w/Eagle Arms
- Ext. Arm LizardÂ
2022-12-08
CrossFit
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
2022-12-07
CrossFit
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 Â
- 60sec Power Snatch
- 1min Rest
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Seal Pose
- Tread the Needle
2022-12-06
CrossFit
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 SquatsÂ
- 800m RunÂ
- 15Â Front SquatsÂ
- 400m Run
- 9 Front SquatsÂ
- 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
2022-12-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m RunÂ
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
--------------------------------
- Pigeon on a Box
- Instep Series StretchÂ
10-20-30-40-50Â
- 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
2022-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Sit-Ups
- 10 Push-Ups
- 30 DU/50 Singles
- 0.5 mile Bike
50-40-30-20-10-20-30-40-50Â
- 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
2022-12-02
CrossFit
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
150 Wall-Ball Shots, 20# / 14#
Omega: 16/12
Fitness: 14/10
- Legs Up Wall
- Pigeon Pose
- Twisted Cross
2022-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10 Â
- Calorie RowÂ
- 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 TwistÂ
- Saddle w/Eagle Arms
2022-11-30
CrossFit
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
21-15-9Â
- Calorie Bike
- Burpees
- T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Dragon Pose
- Saddle Pose
- Bound Ankle
2022-11-29
CrossFit
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 RunÂ
- 10 Burpee Box Jump/Step Overs 24/20
- Lizard Pose
- Saddle w/Archer Arms
- Seated Straddle
2022-11-28
CrossFit
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 SinglesÂ
- 10 Back Squats
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*No Rack
- Dragon Pose
- Forward Fold
- Low Dragon
2022-11-26
CrossFit
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
2022-11-25
CrossFit
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
2022-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Thanksgiving
CLOSED for the Day
Enjoy a wonderful holiday with family, friends, and loved ones.Â
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".
2022-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5, 6:30, 8:30, 11a
CLASSES ONLY
GYM CLOSES AT 12 Noon
- 200m Run
- 5 Rocket JumpsÂ
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5/5 KB CleanÂ
- 10 KBS
--------------------------------
- PVC Front Rack Stretch
- Pass-Throughs
20min AMRAP
- 100m Farmer CarryÂ
- 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
2022-11-22
CrossFit
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 RowÂ
Then; AMRAP
- Rd1; Pull-Ups
- Rd2: Push-Ups
- Rd3: Sit-Ups
- Thread the Needle
- Saddle w/Eagle Arms
- Forward Fold
2022-11-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Figure EightsÂ
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
--------------------------------
- Instep Series Stretch
- Banded Blackburns
Ten Rounds
- 3 Power SnatchÂ
- 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
2022-11-19
CrossFit
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.Â
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
2022-11-18
CrossFit
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.Â
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 CleansÂ
- 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
2022-11-17
CrossFit
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.Â
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 RowÂ
- 15 Box Jumps/Steps 24/20
- 7Â 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
2022-11-16
CrossFit
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.Â
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- 5 Broad JumpsÂ
- 10 Lunges
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Calorie Bike
--------------------------------
- OH Distraction
5-4-3-2-1Â
- Deadlifts
- Push-Ups
- Calorie Bike
Alpha: 275/185
Omega: 225/155
Fitness: 155/105
- Saddle Pose
- Twisted Cross
- Dragon Pose
2022-11-15
CrossFit
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.Â
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
1-Mile Run
2k Row
1-Mile Run
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
2022-11-14
CrossFit
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 SnatchÂ
- 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
2022-11-12
CrossFit
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
- KBSÂ
- 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 FoldÂ
- Single Leg Saddle
- Seated Straddle
2022-11-11
CrossFit
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-UpsÂ
- 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
2022-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10Â 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 BikeÂ
- 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
2022-11-09
CrossFit
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 StretchÂ
*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
2022-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Swimmers
- 5 Broad JumpsÂ
- 5 MB RDL
- 5 MB Presses
- 5 MB Cleans
------------------------------
- Pass-Through/Figure Eights
- Banded Blackburns
15min AMRAP
- 10 WBSÂ
- 10 Burpees
- 400m Row
Alpha: 20/14
Omega: 16/12
Fitness:14/10
- Foam Roll Lats/Glutes/Quads
- Forward Fold
- Lizard Pose
2022-11-07
CrossFit
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 DogÂ
- Thread the Needle
- Saddle w/Archer Arms
2022-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5Â Air Squats
- 10 Calorie Row
- 5 Jumping Air Squats
- 10 Calorie Bike
- 5 Glute Bridges
- 100 Back Squats (Bodyweight)
- 50 calorie Row
- 50 calorie Assault Bike
- 50 Back Squats (Bodyweight)
- 25 calorie Row
- 25 calorie Assault Bike
This workout is dedicated to Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront who was killed on February 7, 2008, from wounds suffered from the blast of an improvised explosive device.
- 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.â€
Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront
2022-11-04
CrossFit
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-UpsÂ
Increase wt.
Three Rounds
- 1mile BikeÂ
- 20Â Clean & Jerk
- 10 C2B Pull-Ups
Alpha: 95/65; C2BPU
Omega: 75/55;Â PU
Fitness: 55/45; RR
- Legs Up Wall
- Couch Stretch
- Saddle w/Archer Arms
2022-11-03
CrossFit
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 RunÂ
- 10 Double KB Thrusters
- 100m Farmer Carry
Alpha: 53/35
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Dragon Pose
- Single Forward Fold
2022-11-02
CrossFit
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-UpsÂ
- 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
2022-11-01
CrossFit
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!!!
2022-10-31
CrossFit
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
2022-10-29
CrossFit
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
2022-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10Â 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
2022-10-27
CrossFit
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
2022-10-26
CrossFit
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.
Deadlifts (225/155 lb)
Handstand Push-Ups
- Twisted Cross
- Legs Up Wall
- Thread the Needle
2022-10-25
CrossFit
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 ThrustersÂ
- 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
2022-10-24
CrossFit
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 SinglesÂ
---------------------------
- Instep Series Stretch
*Increase wt.
Four Rounds
- 1/2 mile BikeÂ
- 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
2022-10-22
CrossFit
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 RunÂ
- 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
2022-10-21
CrossFit
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
- 25Â 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
2022-10-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
Tabata 8x20:10
- Scissor KicksÂ
- Plank Shoulder Taps
- Flutter Kicks
- Plank K2E
----------------------------------------
- 5 Rocket Jumps
- 5 Kip Swings
- 5 Strict Pull-UpsÂ
*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
2022-10-19
CrossFit
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)
- 30/21Â Calorie Bike
- 20 KBÂ Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21Â Calorie Bike
- 20 KBÂ Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21Â Calorie Bike
- 200m Farmers Carry (2)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Supine TwistÂ
- Dragon Pose
- Pigeon on a Box
2022-10-18
CrossFit
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-UpsÂ
Alpha: C2BPU
Omega: Pull-Ups
Fitness: Banded PU
- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms
2022-10-17
CrossFit
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
2022-10-15
CrossFit
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 OHSÂ
- 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
2022-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
Tabata 8x20:10
- Calorie BikeÂ
- Air Squats
- Calorie Bike
- KBS
----------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 30 Calorie Bike
- 5Â Back Squats
- 5Â S2OH
- 5 Burpees Over the Bar
- 20 Calorie Bike
- 7Â Back Squats
- 7Â S2OH
- 7 Burpees to a 6"Â Target
- 10 Calorie Bike
- 9Â 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
2022-10-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- Sled Push/Pull
- 5 Air Squats
- 30 sec Plank
- 250m Row
----------------------------------------
- PVC Front Rack Stretch
- Pass-Throughs
16min AMRAP
- 800m Row
- 8Â 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
2022-10-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 10 Plank Shoulder Taps
- 10 LungesÂ
- 5 KB RDL
- 10 Goblet Squats
-----------------------------------
- OH Distraction
15min AMRAP
- 18Â Sit-Ups
- 15/12 Calorie Row
- 9 Deadlifts
Alpha: 205/145
Omega: 155/105
Fitness: 105/70
- Thread the Needle
- Supine Twist
- Lizard Pose
2022-10-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie BikeÂ
- 5 Strict Pull-Ups
- 3 G2Feet
- 5 Yoga Push-Ups
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Air Squats
- 200m Run
----------------------------------------
- Banded Blackburns
- Figure Eights/Pass-Throughs
Five Rounds
-Â 200m Run
- 1 Rope Climb 15'
- 10/7 Calorie BikeÂ
Alpha: Rope Climb
Omega: 5 Strict Pull-Ups or 3 G2Feet
Fitness: 7 Banded Strict Pull-Ups
- Puppy Dog
- Down Dog
- Low Dragon
2022-10-10
CrossFit
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
----------------------------------------
- Instep Series Stretch
Three Rounds
- 15Â Lateral Burpees Over Bar
-Â 20 Hang Power CleansÂ
- 50 DU/75Â Singles
Alpha: 115/75; DU
Omega: 95/65; DU
Fitness: 75/55; Singles
- Saddle Pose w/Archer Arms
- Dragon Pose
- Twisted Cross
2022-10-07
CrossFit
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
Bodyweight Bench Press
Pull-ups
1/2 BW; Ring Rows
*Go To Failure
- Thread the Needle
- Twisted Cross
2022-10-06
CrossFit
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
- 12 T2B
- 20 OH Lunges w/Plate
- 500m Row
Alpha: T2B; 45/35
Omega: K2E; 35/25
Fitness: Leg Levers; 15/10
- Pigeon Pose
- Puppy Dog
2022-10-05
CrossFit
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
- 8 Deadlifts
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Supine Twist
- Saddle w/Archer Arms
2022-10-04
CrossFit
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
20-40-60-80-100
- DU/Singles
2-4-6-8-10
- Hang Power Clean
- 20 Sit-Ups
- 200m Run
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 75/55
- Lizard Pose
- Bound Ankle
2022-10-03
CrossFit
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
- 5/4 Calorie Bike
- 100m Farmers Carry
- 15 Front Rack Lunges
- 10/8 Calorie Bike
- 100m Farmers Carry
- 10 Front Rack Lunges
- 15/12 Calorie Bike
- 100m Farmers Carry
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20
- Dragon Pose
- Foam Roll Lats/Glutes/Hams/Quads
2022-10-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Jumping Air Squats
*Every 2min
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Lizard Pose
- Seal Pose
2022-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Push-Ups
- 10 Glute Bridges
- 400m Run
- 11 C2B Pull-Ups
- 5 Bear Complex
Alpha: C2BPU; 135/95
Omega: PU; 115/75
Fitness: Banded/RR; 75/55
- Thread the Needle
- Pigeon Pose
2022-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 5 Broad Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack
- OH Distraction
- 200m Run
- Max Unbroken Push-Ups
- 200m Run
- Max Unbroken T2B
Alpha: T2B
Omega: K2E
Fitness: Hanging Knee Raises
- Twisted Cross
- Saddle w/Archer Arms
2022-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 500m Row
- Max Push Press
*Rest 90 sec
6min AMRAP
- 1000m Row
- Max Push Press
*Rest 90 sec
9min AMRAP
- 1500m Row
- Max Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Lizard w/Ext. Arms
2022-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10/7 Calorie Row
------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 OHS
- 5 Hang Snatch
- 60 DU/90 Singles
- 30/21 Calorie Row
- 10 Thrusters
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 55/45
- Puppy Dog
- Down Dog
2022-09-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Glute Bridges
- 5 Strict Pull-Ups
--------------------
- 5 Good Mornings
- 5 Back Squats
- 5 Shoulder Press
- 5 Front Squats
- 25/18 Calorie Bike
- 15 AbMat Sit-Ups
- 10 Deadlifts
- 100m Farmers Carry
Alpha: 155/105; 53/35
Omega: 125/85; 44/26
Fitness: 95/65; 35/20
- Single Leg Forward Fold
- Single Leg Saddle
2022-09-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 400m Bike
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
- Fragon Pose
- Dragon
2022-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
Tabata 8x20:10
- Flutter Kicks
- Plank K2E
- Scissor Kicks
- Plank Shoulder Taps
--------------------------
- PVC Pass-Through
- 35 Air Squats
- 25 Floor Press
- 15 WTD Sit-Ups
- 5 Power Snatch
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- Puppy Dog
- Pigeon Pose
2022-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 250m Row
- 10 Jumping Air Squats
- 800m Bike
--------------------------
- OH Distraction
- 800m Run
- 800m Row
- 400m Run
- 400m Row
- 200m Run
- Couch Stretch
- Twisted Cross
2022-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
30 Clean and Jerks, 135# / 95#
- Lizard Pose
- Bound Ankle
2022-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Rocket Jumps
- PVC Snatch Balance
------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Front Squats
- 5 Hang Snatch Pulls
- 5 Hang P Snatch
- 5 OHS
- T2B/K2E/Sit-Ups
- Front Rack Lunges
then;
- 50 Front Squats
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
- Single Leg Saddle
- Foam Roll Quads/Lats/Glutes
2022-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
--------------------
- 5 Glute Bridges
- 5 RDL
- 5 Front Squats
- 5 Front Rack Lunges
- 5 Back Squats
- 5 Good Mornings
- 1 min Deadlifts
- 1 min Lateral Burpees
- 1 min S2OH
- 1 min Rest
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose
- Thread the Needle
2022-09-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Step-Ups
- 10 Sit-Ups
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
- Foam Roll
- Bound Ankle
2022-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Glute Bridges
- 10 Push-ups
- 10 KBS
- 5/5 KB SLRDL
--------------------------
- Fire Hydrant Stretch
- 400m Run
- 30 AbMat Sit-Ups
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 135/95
- Lizard Pose
- Couch Stretch
2022-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Sled Push/Pull
- 10 Push-Ups
- 10 Plank K2E
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 250m Row
--------------------------
- Pass-Throughs/Figure Eights
- PVC Front Rack Stretch
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
- Single Leg Forward Fold
- Single Leg Saddle
2022-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 1/2 mile Bike
- Max Power Snatch
*Rest 90 sec
5min AMRAP
- 1 mile Bike
- Max Power Snatch
*Rest 90 sec
7min AMRAP
- 1.5 mile Bike
- Max Power Snatch
*Rest 90 sec
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Down Dog
- Frog Pose
2022-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------
- OH Distraction
**Go to Failure; then assisted
- 800m Row
- 12 Pull-Ups
- 24 BB Movement*
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Eagle Arms
- Seated Straddle
2022-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
--------------------
- Smash Forearms/Triceps
Buy-In: 800m Run
- 35 DU/50 Singles
1-3-6-9-12-15-18 etc.
- Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Low Dragon
- Dragon Pose
2022-09-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-------------------------
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 200m Run
- 10 Air Squats
- 10 Leg Levers
- 10 Push-Ups
- 100 AbMat Sit-Ups
- 100 Push-Ups
- 100 Reverse Lunges
Every 3 Minutes
- 100 Meter Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Legs Up Wall
2022-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 5 Push-Ups
- 10 Sit-Ups
- 20 sec 6" Leg Hold
- 5 Rocket Jumps
- 10 Step-Ups
--------------------------
- Scorpion Stretch
- 21/15 Calorie Row
- 9 Box Jumps/Steps 24/20
- 6 Power Cleans
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- Twisted Cross
- Dragon Pose
2022-09-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata (8x20:10)
- Jumping Air Squats
- Plank Shoulder Taps
- KB RDL
- Sit-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
- 8 T2B/K2E/Sit-Ups
- 8 Burpees
- 200m Run
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Forward Fold
- Seal Pose
2022-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Lunges
--------------------------
- 30 sec Squat Hold w/BB
- 400m Row or Ski
- 10 Strict Press
- 10 WTD Sit-Ups
Alpha: 95/65; 45/35
Omega: 75/55; 25/15
Fitness: 45/35; 15/10
- Legs Up Wall
- Couch Stretch
2022-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------
- Pigeon on a Box
- Banded Blackburns
**Go to Failure; then assisted
- 5 Box Jumps/Steps 24/20
- 5 Front Squats
- 5 KB Snatches
*EMOM 5 Burpees
Alpha: 95/65; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
- Dragon Pose
- Saddle w/Archer Arms
2022-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Dragon Pose
- Twisted Cross
2022-09-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Push-Ups
- 5 Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
- 40/30 Calorie Row
- 3 Rope Climbs 15'
- 20 Double KB Deadlifts
- 100 Meter Farmers Carry
Alpha: Rope; 53/35
Omega: 9 Strict PU; 44/26
Fitness: 15 RR; 35/20
- Puppy Dog
- Bound Ankle
2022-09-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 800m Bike
--------------------------
- Instep Series Stretch
- WBS
EMOM
- 5 Deadlifts
Alpha: 20/14; 185/125
Omega: 16/12; 155/105
Fitness: 14/10; 115/75
- Couch Stretch
- Supine Twist
2022-09-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Rowing
- Push-Ups
- Calorie Biking
- Lunges
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 800m Bike
- 500m Row
- 400m Run
- Down Dog
- Legs Up Wall
2022-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KBS
- 5 KB SLRDL
- 10 Calorie Row
--------------------------
- Banded Low Dragon
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
- 12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- seal Pose
- Saddle Pose
2022-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Banded Blackburns
**Go to Failure; then assisted
- 1/2 Mile Bike
- 30 DU/50 Singles
- 8 Push Press
Alpha: DU; 105/80
Omega: 85/60
Fitness: 70/50
- Puppy Dog
- Lizard Pose
2022-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Step-Ups
-----------------------------
- OH Distraction
- 30 Lunges
- 20 WTD Sit-Ups
- 15 Box Jumps/Steps
- 10 Deadlifts
Alpha: 45/35 ; 30/24; 225/155
Omega: 35/25; 24/20; 185/125
Fitness: 15/10; 20; 155/105
- Twisted Cross
- Supine Twist
2022-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------
- Set Up For WOD
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Fitness: 75/55; RR
- Saddle w/Eagle Arms
- Seated Straddle
2022-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 400m Run
- Max Muscle Ups
Alpha: Ring or Bar
Omega: Burpee Pull-Ups
Fitness: Burpee Jumping PU
- Foam Roll Glutes/Hams/Calves
- Legs Up Wall
2022-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Sit-UPs
- 10 Glute Bridges
- 10 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
--------------------------
- PVC Pass-Throughs
*Every 2 min 10 WBS
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
- Forward Fold
- Seal Pose
2022-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
--------------------------
- Pigeon On a Box
- 15/12 Calorie Row
- 10 KB Box Step-Ups 24/20
- 30 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Couch Stretch
2022-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 10 Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Broad Jumps
- 200m Run
**Go to Failure; then assisted
- 6 T2B/K2E/Sit-Ups
- 6 Deadlifts
- 6 Lateral Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 105/70
- Puppy Dog
- Down Dog
2022-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- RDL
- Shoulder Press
- Lunges
- Glute Bridges
-------------------------
- Banded Blackburns
- 30/20 Calorie Row
- 8 Hang Clean & Jerks
- 7 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Thread the Needle
2022-08-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Jumping Air Squats
- 15 Sit-Ups
- 20 Pull-Ups
- 30 GHD Sit-Ups
- 400m Row
- 50 DU/75 Singles
Alpha: PU; GHD; DU
Omega: Banded; WTD SU; DU
Fitness: RR; Sit-Up; Singles
- Dragon
- Bound Ankle
2022-08-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 30 sec HS Hold
- 800m Bike
2-4-6-8-10-etc.
- HSPU
- Calorie Bike
- Back Squat
Alpha: HSPU; 135/95
Omega: HRPU; 115/75
Fitness: PU; 75/55
- Lizard Pose
- Thread the Needle
2022-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 3 Calorie Row
- 6 Sit-Ups
- 3 Rocket Jumps
- 12 KBS
--------------------------
- PVC Front Rack Stretch
- Pass-Through/Figure Eights
- 9/6 Calorie Row
- 6 T2B/K2E/Sit-Ups
- 3 Hang Power Snatch
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
- Single Leg Saddle
- Pigeon Pose
2022-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Wall Sit
- Plank
- Lunges
- Plank K2E
20min AMRAP
- 5 C2B Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 2 min - 200m Run
Alpha: C2BPU
Omega: PU
Fitness: Banded/RRx2
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
2022-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 30 Wall Sit
- 5 Push-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 50 Sit-Ups
- 40 Box Jumps/Steps 24/20
- 30 Front Rack Lunges
- 20 Push Press
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
- Puppy Dog
- Single Leg Forward Fold
2022-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 KB SLRDL
- 8 Gobelt Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 10 KB Glute Bridges
- 10 Push-Ups
------------------------------
- Banded Blackburns
- 400m Row
- 200m Run
--------------------
10 Rounds
- 5 KB Deadlifts
- 5 KB Floor Press
- 5 KB Power Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Tall Saddle
- Seated Straddle
2022-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10/7 Cal Bike
- 15/12 Calorie Row
- 12 Burpees
- Seal Pose
- Thread the Needle
2022-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Push-Ups
- 800m Bike
- Deadlift
- Floor Press
- Power Clean
**Record time in Notes
- Frog Pose
- Dragon Pose
2022-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- Sled Push/Pull
- 30 sec Plank
- 10 Swimmers
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
----------------------------
PVC Front Rack Stretch
- 400m Run
- 30 DU/60 Singles
- 10 OH WTD Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
- Puppy Dog
- Saddle W/Eagle Arms
2022-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 8 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- PVC Pass-Through/Figure Eights
400m Run
15 Overhead Squats, 95# / 65#
- Legs Up Wall
- Down Dog
2022-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Mtn Climbers
- Air Squats
- Plank Shoulder Taps
- Lunges
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- Thrusters
- 30 DU/45 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
- Foam Roll Lats/Glutes/Hams/Calves
- Tall Saddle
2022-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 8 Step-Ups/Jumps
- 5/5 KB Presses
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
- 10 Alt. KB Snatches
- 8 Box Jumps/Steps 24/20
*Every 2 min
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Seated Straddle
2022-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Set-Up for WOD**
- 6 Rope Climbs*
- 31 Deadlifts
- 31 S2OH
- 31 Power Cleans
- 31 Front Squats
**Buy Out**
- 2017m Row
95lbs Men
65lbs Ladies
*31 Pull-Ups or RR
who lost their life on 8/6/2017 in the Tangi Valley of Wardak Province after an RPG hit their Chinook helicopter. The single, largest loss of Life in US Navy SEAL History.
***60min Time Cap***
- Ext. Arm Lizard Pose
- Supine Twist
2022-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2022-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
- 1 mile Bike
- 500m Row
- 400m Run
- Seal Pose
- Saddle Pose
2022-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5/5 KB SLRDL
- 5/5 KB Presses
- 5/5 KB Cleans
- 5/5 Suitcase KB Lunges
- 10 Box Step-Ups
--------------------------
- Pigeon on a Box
- 10/8 Calorie Row
- 8 Single KB Hang Clean
- 6 Single KB Box Step-Ups 24/20
- 200m Run
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Cat/Cow Pose
2022-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Jumping Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 10 Push-Ups
- 5 Rock Jumps
- 10 Ring Rows
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
- Max Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Couch Stretch
- Supine Twist
2022-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Push-Ups
- 10 Air Squats
- 10 Calorie Bike
-------------------------------
- Banded Blackburns
- 15 Plate Raises 25/15
- 7 Push-Ups
- 14 WBS
*Every 2 min 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Thread the Needle
- Dragon Pose
2022-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 10 Swimmers
- 10 Glute Bridges
- 200m Row
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
- 400/300m Row
- 2 Rope Climbs 15'
- 10 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Puppy Dog
- Twisted Cross
2022-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges
- 200m Run
- 30 sec Plank
- 10 Air Squats
- 10 Calorie Bike
--------------------------
- 5 Glute Bridges
- 5 RDL
- 5 Shoulder Press
- 5 Good Mornings
- 12 Push Press
- 9 T2B/K2E/Sit-Ups
- 7/5 Calorie Bike
- 200m Run
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
- Saddle w/Eagle Arms
- Instep Series Stretch
2022-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 10 Push-Ups
- 10 Glute Bridges
- 5 Swimmers
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
--------------------------
- Pigeon on Box
- 10 Burpees
- 10 Back Squats
- 10 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Pigeon on Box
- Down Dog
2022-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
- DU
50-40-30-20-10
- Calorie Row
- Sit-Ups
150-120-90-60-30
- Seal Pose
- Forward Fold
2022-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Push-up
- 10 Air Squats
- 5 Strict Pull-Ups
- 1/2 mile Bike
- 100 HRPU
- 3 mile Bike (4800m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- Foam Roll Glutes/Hams
- Lizard Pose
2022-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Plank Shoulder Taps
- Calorie Row
- Plank
- KBS
------------------------------
- 5 Bent Over Row
- 5 Shoulder Presses
- 5 Front Squats
- 5 Hang Power Cleans
- 5 Good Mornings
- 9 Hang Power Cleans
- 45 Air Squats
- 15/12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Puppy Dog
2022-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Glute Bridges
- Sled Push/Pull
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 135/95; Sit-Ups
- Seal Pose
- Seated Straddle
2022-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Presses
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Pigeon on a Box
- 800m Run
- 15 Front Squats
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Single Leg Forward Fold
- Single Leg Saddle
2022-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5/5 KB Single Arm Pulls
- 5/5 KB Single Arm Presses
- 8 Goblet Squats
- 5 Rocket Jumps
- 10 Lunges
--------------------------
- Pass-Through/Figure Eights
- OH Distraction
- 100 DU/150 Singles
- 30 Push-Ups
- 50 KB Snatches
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Low Dragon
- Thread the Needle
2022-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Flutter Kicks
- MB RDL
- Scissor Kicks
- MB Squats
--------------------------
- 500m Row
- Instep Series Stretch
- 15 Sit-Ups
- 10 WBS
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
2022-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Lunges
------------------------
- Banded Blackburns
- 70 HRPU
- 1.5 mile Bike (2400m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- Lizard Pose
- Puppy Dog
2022-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Join us for Fannie Lou's Ice Cream
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Sit-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 800m Bike
- 1mile Bike
- 30 C2B Pull-Ups
- 800m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Instep Series Stretch
- Standing Straddle
2022-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 50 DU/100 Singles
- Run
20-40-60-80
- DU/Singles x2
5-10-15-20
- Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Couch Stretch
2022-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- 15/12 Calorie Row
- 7 Thrusters
- 7 C2B Pull-Ups
- 7 Burpees
Alpha: 75/55; C2BPU
Omega: 55/45; PU
Fitness: 45/35; RR
- Saddle w/Eagle Arms
- Dragon
2022-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 KB SLRDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 5/5 KB Snatch
--------------------------
- Figure Eights/Pass-Throughs
- OH Distraction
- 15 OHS
- 30 KB Hang Snatches
- 60 DU/90 Singles
Alpha: 95/65; 53/35; DU
Omega: 75/55; 44/26; DU
Fitness: 45/35; 35/20; Singles
- Puppy Dog
- Down Dog
2022-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 15 Calorie Bike
- 45 Hang Power Cleans
- 15 Calorie Bike
- 30 S2OH
- 15 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Legs Up Wall
- Single Leg Forward Fold
2022-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------
- Banded Blackburns
- 50 HRPU
- 1 mile Run
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- Thread the Needle
- Saddle w/Archer Arms
2022-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Step-Ups
- 200m Run
- 500/400 Meter Row
- 12 Front Squats
- 21 Box Jumps 24/20
Alpha: 155/105
Omega: 125/80
Fitness: 115/75
- Foam Roll Quads/Glutes
- Seal Pose
2022-07-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 15/12 Calorie Bike
- 10 Burpees
*Rest 5 Minutes
Five Rounds
- 10 Power Cleans
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Seated Straddle
- Lizard w/Ext. Arms
2022-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB OHS
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- Deadlifts
- 200m Run
- Double KB S2OH
- 200m Run
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
- Low Dragon
- Seated Forward Fold
2022-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Stop by for a treat
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Jumping Lunges
- 10 Air Squats
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
- 3 Bar Muscle-Up/5 Pull-Ups
- 10 Air Squats
- 15 AbMat Sit-Ups
- Max Calorie Row
Alpha: MU
Omega: Kipping/Banded
Fitness: RR
- Thread the Needle
- Couch Stretch
2022-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Drag/Push
- 10 Lunges
- 8 Step-Ups
- 10 Air Squats
- 30 sec Wall Sit
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Pigeon on a Box
- 40 DU/80 Singles
- 20 Push-Ups
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Lizard Pose
- Twisted Cross
2022-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- Banded Blackburns
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Single Leg Saddle Pose
- Bound Ankle
2022-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***8AM CLASS ONLY***
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
- Lizard Pose
- Couch Stretch
2022-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 50 Thrusters
- 30 Bar-Facing Burpees
- 50 Thrusters
- 1000/800m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Twisted Cross
- Lizard w/Ext. Arms
2022-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Jumping Lunges
- 10 Push-Ups
- 200m Run
- 5/5 Single Leg RDL
- 800m Bike
- 25 Deadlift
- 800m Bike
- 25 Floor Press
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Pigeon Pose
- Down Dog
2022-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Snatches
- 15 KBS
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Bound Ankle
- Foam Roll Glutes/Hams
2022-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 10 Glute Bridges
--------------------------
- Instep Series Stretch
- Hang Power Snatch
- 400m Run
- Pull-Ups
Alpha: 95/65
Omega: 75/55; Banded
Fitness: 45/35; RR
- Dragon Pose
- Saddle w/Eagle Arms
2022-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- OH Distraction
- 500m Row
- 15 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Thread the Needle
2022-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- Duck Walk
----------------------------
- Banded Blackburns
- Push Press
- Front Squat
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Twisted Cross
2022-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 5 Push-Ups
- 500m Row
- 10 Lunges
- 10 Shoulder Planks
- 1600m/1 mile Bike
- 50 WBS
- 3200m/2 mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
- Sphinx Pose
- Instep Series Stretch
2022-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 200m Run
- Sled Pull
- Bear Crawl
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 1 Deadlift
- 1 Burpee Pull-Up
- 1 KB Thruster (1bell)
- 2 Deadlifts
- 2 Burpee Pull-Ups
- 2 KB Thrusters
- etc.
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
- Lizard Pose
- Bound Ankle
2022-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 10 Step-Ups
- 10 Lunges
- 5 Rocket Jumps
--------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Snatch Grip Press
- 5 OHS
- 5 Hang Power Snatch
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Thread the Needle
- Dragon Pose
2022-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Air Squats
- Flutter Kicks
- Lunges
- Scissor Kicks
--------------------------------
- Banded Pigeon Pose
- AbMat Sit-ups
- OH Plate Lunges
Alpha: 45/35
Omega: 35/25
Fitness: 25/15
- Seal Pose
- Single Leg Saddle
2022-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 250m Row
- 150 DU/200 Singles
- 800m Run
- 150 DU/200 Singles
- 1000/800m Row
Omega: DU
Fitness: Singles
- Low Dragon
- Legs Up Wall
2022-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
- 800m Bike
- 10 Front Squats
- Max Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Tall Saddle Pose
- Single Leg Forward Fold
2022-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
USA Powerlifting Competition
- $10 Entry
Come and Watch athletes lift from several southern states
2022-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 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 Good Mornings
- 10 Squat Clean
- 15 WBS
- 20 Calorie Row
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
- Forward Fold
- Puppy Dog
2022-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 0H Distraction
- 400m Run
- 20 GHD Sit-Ups/WTD Sit-Ups/Sit-Ups
- 10 Burpees
Alpha: GHD
Omega: 25/15
Fitness: Sit-Ups
- Couch Stretch
- Bound Ankle
2022-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Step-Ups
- 10 Calorie Bike
--------------------------------
- Instep Series Stretch
- 15 Calorie Bike
- 30 KB Snatches
- 15 Burpee Box Jumps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Seated Forward Fold
2022-06-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
- 10 Air Squats
- 250m Row
--------------------------------
- 2min DU Practice
- 30 Push Press
- 100 DU/150 Singles
- 500m Row
- 30 Front Squats
- 100 DU/150 Singles
- 500m Row
- 30 Thrusters
- 100 DU/150 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Thread the Needle
2022-06-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Trhough
- 10 OHS w/PVC
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 KBS
- 5/5 KB Presses
- 5/5 KB Single Leg RDL
--------------------------------
- Banded Blackburns
- 800m Bike
- 12 Deadlifts
- 30 AbMat Sit-ups
- 100m Farmers Carry
Alpha: 185/125; 53/35
Omega: 155/105; 44/26
Fitness: 135/95; 35/20
- Seal Pose
- Supine Twist
2022-06-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Pull-Ups
--------------------------------
- OH Distraction
- 50 WBS
- 3200m/2mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
- Seal Pose
- Foam Roll Glutes/Hams/Calves
2022-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Glute Bridges
- 10 Calorie Row
--------------------------------
- 5 RDL
- 5 Good Mornings
- 5 Back Squats
- 10 T2B/K2E/Sit-Ups
- 10 Burpees
- 10 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Forward Fold
- Seated Straddle
2022-06-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Snatch High Pull
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- 9 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
Alpha: 225/155; DU; 20/14
Omega: 185/125; DU; 16/12
Fitness: 135/95; Singles; 14/10
- Seal Pose
- Down Dog
2022-06-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Dips
- 800m Bike
--------------------------------
- Instep Series Stretch
- 800m Run
- 30 KBS
- 15 Floor Press
Alpha: 70/53; 135/95
Omega: 53/35; 115/75
Fitness: 44/26; 95/65
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
2022-06-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Drag
- 10 Reverse Lunges
- 5 KB RDL
- 5 KB Presses
- 10 KBS
--------------------------------
- Banded Blackburns
- 200m Run
- 15 KB Reverse Lunge Steps (1 bell)
- 10-1 KB S2OH (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Low Dragon
2022-06-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 5/5 Box Steps
--------------------------------
- OH Distraction
- 7 Box Jump Overs 24/20
- 7 C2B Pull-Ups
- 7 Power Cleans
Every 5 min
- 400m Run
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RRx2; 55/45
- Thread the Needle
- Lizard Pose
2022-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Drag
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Scapula Push-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 200m Run
- 400m Run
- 21 Lateral Barbell Burpees
Then,
21-15-9
- Deadlifts
- 400m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Legs Up Wall
- Thread the Needle
2022-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- Bear Crawl
- Duck Walk
- 10 Glute Bridges
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
- 20 C2B Pull-Ups
12-9-6
- Front Squats
- 50 DU/75 Singles
Alpha: C2BPU; 135/95; DU
Omega: PU; 115/75; DU
Fitness: RR; 75/55; Singles
- Single Leg Saddle
- Bound Ankle
2022-06-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 WTD Push-Ups 15/10
- 5 WTD Sit-Ups15/10
- 5 WTD Lunges15/10
- 5 Plate Raises
- 5 Rocket Jumps
--------------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
- 30 WTD Push-Ups
- 40 WTD Sit-Ups
- 50 OH WTD Lunges
Alpha: 35/25
Omega: 25/15
Fitness: 15/10
- Supine Twist
- Dragon Pose
2022-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 500m Row
- 10 Push-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
- Standing Straddle
- Single Leg Forward Fold
2022-05-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Pull
- 200m Run
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
- Low Dragon
- Seal Pose
2022-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8AM Only Class
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
2022-05-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 10 Sit-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 800m Run
- 25 AbMat Sit-Ups
- 800m Bike
- 30 KB Hang Snatches
- 800m Bike
- 40 KB Lunges
- 800m Bike
- 45 KBS
- 800m Bike
- 50 KB Box Steps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Couch Stretch
- Lizard Pose
2022-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Strict Pull-Ups
- 7 Push-Ups
- 12 Air Squats
- 15 Lunges
- 200m Run
- 200m Run
- 10 Pull-Ups
- 400m Row
- 20 Push-Ups
- 800m Bike
- 30 Air Squats
- Couch Stretch
- Legs Up Wall
2022-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
--------------------------------
- Forearm Stretch
- 400m Run
Three Rounds
- 3 Power Cleans
- 6 Push-ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Instep Series Stretch
- Thread the Needle
2022-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Double KB RDL
- 5 Double KB Presses
- 5 Double KB Clean
- 5 Double KB Front Squats
- 5 Double Russian KBS
- 10 KB Glute Bridges
- 10 Double KB Floor Press
- 400m Run (800m Bike)
- 30 KB Bench Press (2 bells)
- 200m Farmer Carry (2 bells)*
- 10 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RRx2
- Down Dog
- Twisted Cross
2022-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges
- 5 Rocket Jumps
- 400m Run
--------------------------------
- Banded Blackburns
- 300 DU/450 Singles
- 2000m Row
- Dragon
- Seal Pose
2022-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Pull-Ups
- 200m Row
- 50 Floor Press
- 400m Run
- 30 Power Clean
- 200m Row
- 10 Glute Bridges
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Supine Twist
- Ext. Arm Lizard
2022-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 50 T2B/K2E/Sit-Ups
- 50 Box Jump/Step Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Single Leg Forward Fold
- Down Dog
2022-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
--------------------------------
- Smash Forearms/Triceps
- 500/400m Row
- 15 Squat Clean
- 500/400m Row
- 9 Squat Clean
- 500/400m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Supine Twist
- Thread the Needle
2022-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 MB Presses
- 5 MB Squats
- 5 MB Clean
- 200m Run
- 5 Push-Ups
- 5 Dips
- 10 Air Squats
--------------------------------
- PVC Front Rack Stretch
- 200m Run
- 10 Burpees
- 25 Max Wallballs
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Saddle w/Archer Arms
2022-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 3 Pull-Ups
- 7 Push-Ups
- 10 Air Squats
- Sled Push/Pull
--------------------------------
- 10 WTD Glute Bridges
- 1 min Pull-Ups
- 2 min Push-Ups
- 3 min Air Squats
*Rest 1 min
Alpha: Pull-Ups
Omega: Banded or Jumping Pull-Ups
Fitness: Ring Rows
- Single Leg Split
- Dragon Pose
2022-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Drag
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------------
- Banded Blackburns
- 400m Run
- 20 Push-Ups
- 800m Bike
- 50 Air Squats
- Ext. Arm Lizard
- Seated Straddle
2022-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 10 Glute Bridges
- 10 Sit-Ups
- 8 Step-Ups
- 10 Push-Ups
- 10 Lunges
--------------------------------
- Banded Low Dragon
- 27 Sit-Ups
- 21 Box Jumps/Steps 24/20
- 15 Deadlifts
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Quads/Glutes/Hams/Lats
- Legs Up Wall
2022-05-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Air Squats
- 5/5 Lunges
- 5 Push-Ups
- 5 Hanging Scapula Pulls
- 5 Pull-Ups
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
***Every 5 min; 400m Run
- Legs Up Wall
- Lizard Pose
2022-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Jumping Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 WTD Glute Bridges
- 5/5 KB Floor Press (2)
- 10 Double Russian KBS
- 5/5 KB Presses (2)
--------------------------------
- Banded Blackburns
- 15 Power Snatches
- 1 mile Bike
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Seated Straddle
2022-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Pish-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 5 Step-Ups
- 10 Lunges
--------------------------------
- PVC Fromt Rack Stretch
- Figure Eights/Pass-Throughs
2-4-6-8-10-12...etc
- WTD KB Step-Up (1 bell)
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Single Leg Split
- Seal Pose
2022-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Down Dog
- Twisted Cross
2022-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Calorie Bike
- 10 Lunges
- 5 Calorie Bike
- 10 Jumping Air Squats
- 5 Calorie Bike
--------------------------------
- OH Distraction
- 30 Back Squats
- 10 Calorie Bike
- 20 Front Squats
- 10 Calorie Bike
- 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Thread the Needle
- Puppy Dog
2022-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 10 Lunges
- Duck Walk
- 10 Goblet Squats
- 10 KB RDL
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
- 400m Run
- 1000m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Single Leg Split
- Supine Twist
2022-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 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
- Forward Fold
- Down Dog
2022-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 400m Run
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Twisted Cross
2022-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/KB
- 5 Squat Jumps w/KB
- 10 KBS
- 5/5 KB Presses
- 10 Plank Shoulder Taps
- 10/7 Calorie Row
--------------------------------
- PVC Front Rack Stretch
- 21 KBS
- 12 Burpee Box Jumps/Steps 24/20
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Legs Up Wall
2022-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata (8x20:10)
- WTD Glute Bridges 35/18-20
- Sit-Ups
- WTD Wall Sits 25/15
- Planks
- 200m Run
--------------------------------
- Instep Series Stretch
- 10/7 Calorie Bike
- 15 T2B/K2E/Sit-Ups
- 20 WBS
Alpha: T2B; 20/14
Omega: K2E; 16/12
Fitness: Sit-Ups; 14/10
- Seated Straddle
- Dragon Pose
2022-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
--------------------------------
- Banded Blackburns
- 9 Burpees
- 400m Run
- 15 Burpees
- 800m Run
- 21 Burpees
- Single Leg Forward Fold
- Single Leg Saddle
2022-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Push-Ups
- 5 Glute Bridges
- 10 Swimmers
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 45 Hang Power Cleans
- 30 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Twisted Cross
2022-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Pull/Push
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 25 T2B/K2E/Sit-Ups
- 30 Power Cleans
- 35 Burpees
- 400m Run
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Us; 75/55
- Seal Pose
- Forward Fold
- Foam Roll
2022-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Swimmers
- 5 V-Ups
- 5 KB Box Step-Ups
- 5 Goblet Squats
- 10 KB Lunges
- 15 KBS
--------------------------------
- Smash Forearms/Triceps on Bar Collar
Three Rounds
- 15/12 Calorie Row
- 25 Box Jumps/Steps 24/20
- 25 Sit-Ups
- 15 Front Rack KB Lunges (2 bells)
Buy-Out: 200m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Thread the Needle
2022-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Step-Ups
- 5 Box Dips
- 5 Push-Ups
- 5 Rocket Jumps
--------------------------------
- 5 RDL
- 5 Clean Pull
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Hang Cleans
- 800m Bike
- 12 Back Rack Lunges
- 15 Push-Ups
- 21 Box Jumps/Step Ups 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon
- Foam Roll Glutes/Hams/Quads
2022-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 200m Row
- 400m Run
- Max Unbroken Strict Pull-Ups
- 400m Row
- Max Unbroken Bench Press
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Saddle
- Seated Straddle
2022-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Squat Jumps
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
--------------------------------
- Banded Blackburns
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
Fitness: 75/55
- Twisted Cross
- Thread the Needle
2022-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Duck Walk
- 10 Plank K2E
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 Calorie Bike
- 30 Calf Raises
--------------------------------
- Instep Series Stretch
- 21 Thrusters
- 100 DU/150 Singles
- 15 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle w/Archer Arms
- Single Leg Forward Fold
2022-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 800m Bike
- 800m Run
- 10 Rope Climbs 15'
- 800m Run
- 50 Burpees
Alpha: 135/95; Rope Climbs
Omega: 95/65; 30 Pull-Ups
Fitness: 65/45; 50 Ring Rows
- Saddle w/Eagle Arms
- Couch Stretch
2022-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 50 Shoulder to Overhead
- 50 Shoulder to Overhead
- Max Shoulder to Overhead
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Hang Power Cleans
- 50 Hang Power Cleans
- Max Hang Power Cleans
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Front Squats
- 50 Front Squats
- Max Front Squats
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- Thread the Needle
- Saddle Pose
2022-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Sit-Ups w/KB
- 800m Bike
- 10 Lunges w/KB
- 200m Run
- 15 KBS
--------------------------------
- Wrist Mobility w/Band
- Smash Forearms/Triceps
- 400m Row
- 20 Sit-Ups
- 800m Bike
- 20 Lunges
- 400m Run
- Seated Straddle
- Legs Up Wall
2022-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Step-Ups
- 250m Row
--------------------------------
- Instep Series Stretch
- 500m Row
- 12 Deadlifts
- 21 Box Jump/Step Overs 24/20
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Down Dog
- Seal Pose
2022-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Lunges
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
- PVC Pass-Throughs
- 400m Run
- 15 Overhead Squats
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Dragon Pose
2022-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Sit-Ups
- Duck Walk
- 10 Push-Ups
- 10 Strict Pull-Ups (break-up)
--------------------------------
- Banded Blackburns
- 50 Push-Ups
- 50 Sit-Ups
- 50 Air Squats
**Every 2 Minutes 10/7 Cal Bike
Alpha: C2BPU
Omega: PU
Fitness: Banded or RR
- Foam Roll Quads/Glutes
- Twisted Cross
2022-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 400m Run
- 10 Air Squats
- 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
- Instep Series Stretch
- Pigeon Pose
2022-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Bear Craw/Crab Walk
- 10 Glute Bridges
- 10 Air Squats
- 5 MB Cleans
- 5 MB Presses
- 500m Row
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Lizard Pose
- Seated Forward Fold
2022-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Sit-Ups
- 10 Swimmers
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- OH Distraction
Double-unders
Sit-ups
- Seal Pose
- Foam Roll Quads/Glutes/Hams/Calves
2022-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
-5 Broad Jumps
- 10 Glute Bridges
- 200m Run
- 20/15 Calorie Row
- 20 Power Clean
- 20/15 Calorie Bike
- 20 Floor Press
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Dragon Pose
2022-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 8 KB Box Steps
--------------------------------
- Banded Blackburns
- 30 KBS
- 30 Goblet Squats
- 30 Box Jumps/Steps 24/20
- 30 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Seated Straddle
2022-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Lunges
- Sit-Ups
- Air Squats
- Wall Sits
- 10 Calorie Row
--------------------------------
- Instep Series Stretch
- 15 T2B/K2E/Sit-Ups
- 400 Meter Run
- 20/15 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Forward Fold
- Saddle Pose
2022-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Team Florida of Pensacola Weightlifting Meet
2022-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Seated Foreward Fold
2022-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Glute Bridges
1-Mile Run
2k Row
1-Mile Run
- Twisted Cross
- Seated Straddle
2022-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Banded Blackburns
5 Pull-ups
10 Push-ups
15 Squats
- Legs Up Wall
- Supine Twist
2022-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
- 800m Bike
------------------------------
- OH Distraction
- 5 Bear Complex
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Lizard Pose
- Twisted Cross
2022-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- Sled Drag/Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Goblet Squats
------------------------------
- PVC Front Rack Stretch
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Dragon Pose
- Saddle Pose w/Archer Arms
2022-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- Sled Push
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
------------------------------
- PVC Front Rack Stretch
- 30 T2B/K2E/Sit-Ups
- 15 Clean & Jerks
- 500m Row
- 20 T2B/K2E/Sit-Ups
- 10 Clean & Jerks
- 500m Row
- 10 T2B/K2E/Sit-Ups
- 5 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Pigeon Pose
2022-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Push-Ups
- 10 Sit-Ups
- 5 Broad Jumps
- 8 Lunges w/PVC Pass-Through
- 10 OHS w/PVC
- 400m Run
- 15 OHS
- 3 Rope Climbs 15'
Alpha: 95/65; Rope Climbs
Omega: 75/55; 9 Strict Pull-Ups
Fitness: 45/35; 15 RR
- Thread the Needle
- Dragon Pose
2022-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
- WTD Push-Ups 25/15
- WTD Sit-Ups
Tabata 8x20:10
- WTD Lunges 35/25
- WTD Wall Sits
- 200m Row
- 20 Sit-ups
Alpha: GHD Sit-Ups
Omega: 15/10 Wtd Sit-Ups
Fitness: Sit-Ups
- Seal Pose
- Instep Series Stretch
2022-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 5/5 KB Rows
- 15 KBS
- 200m Run
------------------------------
- OH Distraction
- 16 KBS
- 12 Alt. Single KB Clean
- 8 Calorie Bike
- 6 Alt. KB Snatch
- 200m Run
Alpha: 53/35
Omega: 44/25
Fitness: 35/20
- Saddle w/Eagle Arms
- Twisted Cross
2022-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 Air Squats
------------------------------
- Banded Blackburns
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Frog Pose
2022-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10 Glute Bridges
------------------------------
- Banded Low Dragon
- 15 Hang Power Cleans
- 1.0 mile Bike
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- Legs Up Wall
- Dragon Pose
2022-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
- Clusters
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Legs Up Wall
2022-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Sit-Ups
- 10 Lunges
- 10 PVC Snatch Balance
- 10 OHS
------------------------------
- Pass-Throughs and Figure Eights
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
12-9-6
- Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
- Saddle w/Eagle Arms
- Supine Twist
2022-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 10 Pull-Aparts
- 250m Row
- WTD Sit-Ups
- Plank
Tabata 8x20:10
- Wall Sits
- Lunges
- 500m Row
18-15-12-9-6-3
- Lateral Burpees Over Erg
- Seal Pose
- Bound Ankle
2022-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Bear Crawl/Crab Walk
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 800m Bike
- 30 sec Plank
- Front Squats
- Push Press
** 30 Calorie Bike
21-15-9
- Box Jumps/Steps 24/20
3-2-1
- Rope Climbs 15'
Alpha: 115/75; Rope Climb
Omega: 95/65; x3 Strict Pull-Ups
Fitness: 75/55; x5 RR
- Foam Roll Quads/Glutes/Hams
- Low Dragon
2022-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Seated Forward Fold
2022-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch
- 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
- Supine Twist
- Saddle Pose
2022-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS
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)
- Saddle Pose
- Supine Twist
2022-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 800m Bike
------------------------------
- Pass-Throughs and Figure Eights
- 30/20 Calorie Row
- 200m Run
- Max Calorie Bike
- Seated Forward Fold
- Low Dragon
- Foam Roll Glutes/Hams
2022-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
30 sec Work/30 sec Rest
- BB Bicep Curls
- BB Skull Crushers
- Chin-Ups
Every 2min (Start :00)
- 250m Row
- Instep Series Stretch
- Lizard Pose
2022-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 50 DU/50 Singles
------------------------------
- OH Distraction
- 10 S2OH
- 30 DU/45 Singles
- 50' Front Rack Lunge
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Pigeon Pose
2022-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Saddle Pose w/Eagle Arms
2022-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
- Low Dragon
- Instep Series Stretch
2022-03-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***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
- 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
- 5 Thrusters 45/35
- 5 Kip Swings
- 5 Thrusters 75/55; 65/50
- 5 Pull-Ups
- 5 Thrusters 95/65; 75/55
- 5 C2B Pull-Ups
- 30 DU/30 Singles
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
- Low Dragon
- Dragon Pose
- Twisted Cross
2022-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Air Squats
- 5/5 Lunges
- 30 sec Plank
- 5 Dips
- 5 Strict Pull-Ups
- 200m Run
- Jumping Lunges
- Wall Sit
Tabata 8x20:10
- Push-Ups
- Plank
- 1 Burpee Pull-Up
- 15 WBS
- 2 Burpee Pull-Ups
- 15 WBS
- 3 Burpee Pull-Ups
- 15 WBS
...Keep Going adding 1 Burpee PU each round
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Seated Forward Fold
- Ext. Arm Lizard Pose
2022-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 50 DU/75 Singles
- 5 Broad Jumps
- 10 Push-Ups
- 5 Spider Man Push-Ups
- 5/5 SLRDL
- 10 Goblet Squats
- 5/5 KB Presses
--------------------------
- OH Distraction
- 80 Calorie Bike
- 60 Box Jump Overs 24/20
- 40 Dumbbell Push Jerks
- 200 Meter Farmer’s Carry
Alpha: DU; 50/35
Omega: DU; KB 44/26
Fitness: Singles; KB 35/20
- Saddle w/Archer Arms
- Pigeon Pose
2022-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Jumping Air Squats
- 20 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs and Figure Eights
- 21 Deadlifts
- 15 T2B/Knee Raises/Sit-Ups
- 9 Snatches
Alpha: 115/75; T2B
Omega: 95/65; Knee Raises
Fitness: 75/55; Sit-Ups
- Lizard Pose
- Down Dog
2022-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Saddle w/Eagle Arms
- Straddle Pose
2022-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9AM
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms
2022-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices
--------------------------
- 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
- 5-5-3-3
Two Sets (WOD Pace)
- 7 Deadlifts
- 3 Burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
- Dragon Pose
- Supine Twist
- Down Dog
2022-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Sled Drag
- 10 Lunges
- 5/5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Glute Bridges
- 10 Sit-Ups
30 sec Work/30 sec Rest
- Battle Ropes
- WTD Sit-Ups
- Shoulder Press 45/35
- 30 Russian KBS
- 20 KB Goblet Reverse Lunges
- 800m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Legs Up Wall
- Dragon Pose
2022-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 OHS w/PVC
- 12/9 Calorie Bike
--------------------------
- Pass-throughs/Figure-Eights
- 2 Rope Climbs 15'
- 12/9 Calorie Bike
- 8 OHS
Alpha: Rope Climb; 95/65
Omega: 6 Strict Pull-Ups; 75/55
Fitness: 12 Ring Rows; 45/35
- Saddle w/Eagle Arms
- Forward Fold
2022-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Lats/Glutes/Hams
- Seal Pose
2022-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Low Dragon
- Thread the Needle
2022-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams
- 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
- Supine Twist
- Twisted Cross
2022-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights
- 15 sec Inverted Hold
- 3 Wall Walks
- 5/5 DB Deadlift
- 5/5 DB Swing
- 5/5 DB Snatch
- 8 Step-Ups
- 5 Box Jumps w/Step Down
- 3 Lateral Jumps
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
- Lizard w/Ext. Arms
- Supine Twist
- Foam Roll
2022-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec HS Hold/Plank Shoulder Taps
- 30 sec Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Dips
--------------------------
- Banded Low Dragon
40 sec Work/20 sec Rest
- Plank
- WTD Push-Ups
- WTD Sit-Ups
- 500m Row
- 12 HSPU
- 21 Overhead Squats
Alpha: 95/65; HSPU
Omega: 75/55; 6 Wall Walks
Fitness: 45/35; 18 HRPU
- Bound Ankle
- Legs Up Wall
2022-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 10 Push-Ups
- 30 sec Plank
- 10 Push-Ups
--------------------------
- OH Distraction
- Front Squats
1-2-3-4-5-6-7-8-9-10
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Saddle Pose w/Archer Arms
2022-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 800m Bike
- 30 DU/45 Singles
- 10 Burpees w/6" Target
Alpha: DU
Omega: DU
Fitness: Singles
- Twisted Cross
- Low Dragon
2022-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU
- Seal Pose
- Fragon
2022-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Legs Up Wall
- Foam Roll As Needed
2022-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Supine Twist
- Single Leg Forward Fold
2022-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 100m Farmer Carry
- 10 Sit-Ups
- Battle Ropes
- Sit-Ups
Tabata (8x20:10)
- DB Bicep Curls
- Tricep Kickbacks
- 300m Single KB Run
- 100m KB Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Lizard w/Ext. Arms
2022-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 10 Sit-Ups
--------------------------
- OH Distraction
- 7 Calorie Row
- 21 KBS
- 14 AbMat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Eagle Arms
- Instep Series Stretch
2022-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
--------------------------
- Banded Blackburns
- 30 Bench Press
- 500m Row
- 20 Bench Press
- 750m Row
- 10 Bench Press
- 1000m Row
- 5 Bench Press
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75; 135/95
Fitness: 45/35; 65/50; 75/55; 95/65
- Thread the Needle
- Saddle w/Archer Arms
2022-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
Thrusters, 95# / 65#
Pull-ups
Omega: 75/55; Banded PU
Fitness: 45/35; RR
- Foam Roll Glutes/Hams
- Twisted Cross
2022-02-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
- Foam Roll
- Down Dog
2022-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Power Snatch
- 5 OHS
- 5 Snatch Grip Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Banded Blackburns
- 50 Goblet Squats
- 25 Single KB Presses
- 1-Mile Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Seal
2022-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 8 Lunges
- 5/5 KB Presses
- 15 KBS
--------------------------
- OH Distraction
30 sec Work/30 sec Rest
- Push-Ups
- Strict Pull-Ups/Banded PU/RR
- Sit-Ups
- 30 Double KB Push Press
- 15 Power Clean
Alpha: 20/14; 35/26; 135/95
Omega: 16/12; 20/18; 115/75
Fitness: 14/10; 18/13; 95/65
- Pigeon Pose
- Single Leg Saddle
2022-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Lunges
- 15 KBS
- 20 Double KB Box Step-Overs
- 20 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 15 Double KB Box Step-Overs
- 15 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 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
- Thread the Needle
- Foam Roll Glutes/Hams
2022-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
- Saddle w/Eagle Arms
- Single Leg Forward Fold
2022-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Frog Pose
- Low Dragon
2022-02-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle
2022-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Jumping Air Squats
--------------------------
- PVC Front Rack Stretch
- 9 Bear Complex
- 15 Bar-Facing Burpees
- 21 T2B/K2E/Sit-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Instep Series Stretch
- Seal Pose
2022-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 10 Swimmers
- 10 Push-Ups
- 10 Lunges
- 10 Strict Pull-Ups
30 sec Work/30 sec Rest
- WTD Push-Ups
- WTD Sit-Ups
- Plate Around the Worlds
- 1000m Bike
- 35 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Bound Ankle
- Forward Fold
2022-02-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Swimmers
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
- 21/15 Calorie Bike
- 20 Burpees
- 50 DU/75 Singles
- Thread the Needle
- Twisted Cross
2022-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 30 sec Wall Sit
- 200m Run
--------------------------
- Banded Low Dragon
- 10 Squat Cleans
- 10 S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
2022-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
--------------------------
- Banded Blackburns
- 8 Pull-Ups
- 16 Box Jump Overs 24/20
- 8 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms
2022-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5/5 MB Push-Ups
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 10 MB Lunges
- 10 MB Sit-Ups
--------------------------
- Light Foam Roll
- 500m Bike or 0.3 miles
- 20 WBS
- 500m Bike or 0.3 miles
- 20 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Foam Roll Glutes/Quads
- Pigeon Pose
2022-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
--------------------------
- PVC Front Rack Stretch
- T2B/K2E/WTD Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: 25/15; 115/75
- Straddle
- Foam Roll Glutes/Hams/Calves
2022-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 10 Step-Ups
- 10 Calorie Bike
- BB Bicep Curls
- BB Skull Crushers
- Plate Raises 25/15
- WTD Sit-Ups 25/15
- 40 Calorie Row
- 30 Single KB Thrusters
- 400m Single KB Farmers Carry
- 30 Single KB Devil’s Press
- 40 Calorie Bike
- 50 KB Sit-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Seal Pose
2022-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
- Low Dragon
- Dragon Pose
2022-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5 Broad Jumps
--------------------------
- Banded Low Dragon
- Power Cleans
- 30/21 Calories Row
21-15-9
- Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seated Straddle
- Lizard Pose
2022-01-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Air Squats
- 8 Step-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- 1000m Bike
- 8 S2OH
- 16 Box Jump Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Thread the Needle
- Supine Twist
2022-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Air Squats
- 10 Sit-Ups
- 5 HRPU
- 10/10 Flutter Kicks
- 5 Strict Pull-Ups
- 10 Scissor Kicks
--------------------------
- OH Distraction
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 5 Minutes 500m Row (Start on Erg)
- Saddle w/Archer Arms
- Instep Series Stretch
2022-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 3 Thrusters
- 1 Burpee
- 3 Power Cleans
- 1 Burpee
- 3 Power Snatches
- 1Burpee
- 10 Thrusters
- 10 Bar-Facing Burpees
- 10 Power Cleans
- 10 Bar-Facing Burpees
- 10 Power Snatches
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seated Straddle
- Lizard Pose
2022-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Hanging Knee Raises
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Lunges
- 10 KBS
- 10/7 Calorie Bike
30sec Work/30 sec Rest
- Strict Pull-Ups/Banded/RR
- Parallette Pass-Throughs
- DB Arnolds
- Calorie Bike
- KBS
- 200m Run
- AbMat Sit-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Single Leg Saddle
- Saddle w/Eagle Arms
2022-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Glute Bridges
- 5 Air Squats
- 5 Rocket Jumps
- 5 Step-Ups
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
3-6-9-12-15-etc.
- Squat Cleans
- C2B Pull-Ups
- Box Jump Overs 24/20
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 75/55; RR
- Twisted Cross
- Thread the Needle
2022-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 10 Jumping Lunges
- 10 Glute Bridges
- 30 sec Wall Sit
- 30 sec Plank
- 800m Bike
--------------------------
- Banded Low Dragon
- 2000m Bike
- 50 WTD OH Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
- Saddle Pose
- Low Dragon
2022-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 5 Inch Worms
- 5 Deadlift
- 10 GHD Sit-Ups
- 15 Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- Seal Pose
- Down Dog
2022-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 800m Bike
- 10 Lunges
--------------------------
- Light Foam Roll
- Run
- 20 Sit-Ups
400-800-1200-1600m
- Bike
- 20 Lunges
- Low Dragon
- Lizard Pose
2022-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Single KB Lunges
- 5 Goblet Squats
- 10 KB Presses
- 5 KB Glute Bridges
- 10 KBS
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
- Bound Ankle
- Single Leg Saddle
2022-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- Banded Tricep Ext.
- Push-Ups
- Banded Bicep Curls
- Pull-Ups
- WBS
- Burpee BJ/Step-Up 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Saddle w/Archer Arms
- Single Leg Forward Fold
2022-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
--------------------------
- OH Distraction
- 21/15 Calorie Bike
- 15 KBS
- 30 AbMat Sit-ups
- 15 Push Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll Glutes/Hams/Quads
- Couch Stretch
2022-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- Duck Walk
- 10 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
- 30 AbMat Sit-Ups
- 100m Farmers Carry
- 600m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Legs Up Wall
2022-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- Wall Walks
- Deadlifts
100-80-60-40-20
- DU/Singles
Alpha: WW; 185/125; DU
Omega: HS Hold x30sec; 155/105; DU
Fitness: HRPU; 115/75; Singles
- Supine Twist
- Thread the Needle
2022-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 500m Bike
- 10 Push-Ups
- 20 Air Squats
- 500m Bike
- 19 Air Squats
- 500m Bike
- 18 Air Squats
….
- 500m Bike
- 1 Air Squat
- Lizard Pose
- Legs Up Wall
2022-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Push-Ups
- 15/12 Calorie Row
--------------------------
- Instep Series Stretch
- 30/21 Calorie Row
- 12 Deadlifts
- 9 Hang Power Clean
- 6 S2OH
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Supine Pigeon
2022-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata (8x20:10)
- Goblet Squats
- KBS
- KB Presses
- KB RDL
- 800m Bike
45sec Work/15sec Rest
- WTD Sit-Ups 25/15
- BB Bicep Curls
- Plank
- 50/35 Calorie Bike
- 150 DU/300 Singles
Alpha: 75/55; DU
Omega: 55/45; DU
Fitness: 45/35; Singles
- Ext. Arm Lizard Pose
- Seal Pose
2022-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
3-6-9-12-15-etc.
- Hang Power Snatches
- Burpee Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Pigeon Pose
- Saddle w/Eagle Arms
2022-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 10 Glute Bridges
- 30 sec Plank
- 10 Jumping Lunges
- 30 sec Wall Sit
- 10 Ring Rows
- 5 Strict Pull-Ups
- 30 DU/45 Singles
--------------------------
- Rope Climb Practice
- 60 DU/90 Singles
- 15 Back Squats
- 3 Rope Climbs
Alpha: DU; 115/75; Rope
Omega: DU; 95/65; 9 Pull-Ups
Fitness: Singles; 75/55; 18 RR
- Saddle Pose w/Archer Arms
- Bound Ankle
2022-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Rocket Jumps
- 200m Run
--------------------------
- Instep Series Stretch
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
- Dragon Pose
- Twisted Cross
2022-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***9AM CLASS ONLY***
- 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
Alpha Omega Sports Performance/CrossFitAOP
***9AM CLASS ONLY***
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
2021-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 800m Bike
- 10 Lunges
45sec Work/15sec Rest
- Push-Ups
- Sit-Ups
- Pull-Ups
- C2B Pull-Ups
- Double KB Floor Press
After Even Sets:
- 100m Farmers Carry
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RR; 35/20
- Saddle w/Archer Arms
- Ext. Arm Lizard
2021-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Banded Blackburns
- 21/15 Calorie Bike
- 10 Burpees
- Saddle w/Eagle Arms
- Twisted Cross
2021-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Push-Ups
- 30 sec Plank
- 10 KBS
- 8 Goblet Squats
- 5/5 KB Presses
- 4 Squat Snatches
- 8 T2B/K2E
- 250m Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
- Seal Pose
- Single Leg Forward Fold
2021-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
-------------------------------
- 10 Glute Bridges
3-6-9-12-15-etc.
- Clean & Jerks
- Bike Calories
- WBS
- Bike Calories
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED***
2021-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED***
2021-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***NO 4, 5, 6, 7pm CLASSES***
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups
- 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
- Bound Ankle
- Pigeon Pose
2021-12-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Suitcase KB Lunges x 1
- 5 Goblet Squats Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
- 5 Strict Pull-Ups
- 12 MU or Burpee Pull-Ups
- 9 Double KB Hang Power Cleans
- 200m Double KB Farmer Carry
- 12 C2B Pull-Ups
- 9 Double KB Front Squats
- 20 Double KB Front Rack Walking Lunges
- 12 Pull-Ups
- 9 Double KB Push Jerks
Alpha: 53/35; MU, C2BPU, PU
Omega: 44/26; Burpee PU, PU, RR
Fitness: 35/20; Burpee Jump PU, Banded PU, RR
- Thread the Needle
- Saddle w/Eagle Arms
2021-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 250m Row Hard
-------------------------------
- Instep Series Stretch
- Saddle Pose
- Dragon Pose
2021-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 5 Broad Junps
- 10 Air Squats
- 5 Glute Bridges
-------------------------------
- Banded Blackburns
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Alpha: 115/75; 95/65; 75/55
Omega: 95/65; 75/55; 55/45
Fitness: 75/55; 55/45; 45/35
- Forward Fold
- Lizard Pose
2021-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 200m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
- Seal Pose
- Dragon Pose
2021-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Forward Fold
- Lizard Pose
2021-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
45 sec Work/15 sec Rest
- Banded Bicep Curl
- WTD Sit-Ups 25/15
- Meter Row
3-5-7-9
- Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Couch Stretch
- Seated Straddle
2021-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Shoulder Planks
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Dragon Pose
- Legs Up Wall
2021-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
----------------------------
- Front Rack Stretch
- Banded Low Dragon
- 3 Bear Complex
- 6 T2B/K2E
- 24 DU/48 Singles
Alpha: 115/75; T2B; DU
Omega: 95/65; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
- Low Dragon
- Saddle w/Archer Arms
2021-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Ring Rows
----------------------------
- Instep Series Stretch
- 1000m Bike
- 10 Push Press
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Supine Tiwst
- Seal Pose
2021-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 800m Bike
**Teams of 3**
- 800m Run Together
- 30 Burpee Pull-Ups
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Dragon Pose
2021-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, December 10 - 6pm
- No 4, 5, 6pm Class
- Bring Your Favorite Cookie or Dessert To Share
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Jumping Lunges
- 10 Jumping Air Squats
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- 6 C2B Pull-Ups
- 3 HSPU/6 HRPU
- 6 KB Snatch
- 30 DU/45 Singles
Alpha: C2BPU; HSPU; 44/26
Omega: PU; HRPU; 35/20
Fitness: RR; PU; 18/13
- Saddle w/Archer Arms
- Standing Forward Fold
2021-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Strict Pull-Ups
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Plank K2E
- 400m Run
- 7 Deadlifts
- 7 Push-Ups
- 7 C2B Pull-Ups
- 14 Lunges
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR or Banded PU
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 2000m Row
- 1mile Run
- Foam Roll Calves/Hams/Glutes
- Instep Series Stretch
2021-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 200m Run
----------------------------
- Banded Blackburns
- 15 Back Squats
- 15 GHD Sit-Ups
**800m Run
Three Rounds
- 45 Air Squats
- 15 T2B/K2E
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
- Saddle w/Eagle Arms
- Lizard Pose
2021-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Seld Push/Pull
- 10 Lunges w/Pass-Theough
- 5 Rocket Jumps
- 10 Air Squats
- 10 Step-Ups
- 5 swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Brisges
----------------------------
- Instep Series Stretch
- Power Snatches
- Box Jumps/Steps 24/20
- Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Swimmers
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Hang Cleans
- 5/5 Rack Position KB Lunges
- 400m Run
- 50 Hang Power Snatches
- 30 Barbell-Facing Burpees
- 100m Single KB Walking Lunges
Alpha: 75/55; 53/35
Omega: 65/55; 44/26
Fitness: 45/35; 35/20
- Twisted Cross
- Lizard Pose
2021-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- WBS
- HRPU
- Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Bound Ankle
- Standing Straddle
2021-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Banded Pull-Aparts
- 10 Banded Good Mornings
- 5 Strict Chin-Ups
- 10 Jumping Air Squats
- 30 sec Plank
- 200m Run
----------------------------
- Banded Blackburns
45 sec Work/15 sec Rest
- BB Bicep Curls
- Plank Shoulder Taps
- 400m Row
- Max Unbroken Push-Ups
- Seal Pose
- Couch Stretch
2021-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Jumping Lunges
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Practice Kipping Swings
- 14 C2B Pull-Ups
- 50 WBS
- 1000m Bike
Alpha: C2BPU; 20/14
Omega: PU; 16/12
Fitness: RR; 14/10
- Foam Roll Calves/Hams/Glutes
- Saddle w/Archer Arms
2021-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Foam Roll Glutes/Hams
- Supine Twist
2021-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Enjoy the Weekend with Your Family
2021-11-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9AM CLASS ONLY
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
- 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
- Seal Pose
- Standing Straddle
2021-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thanksgiving Morning Breakfast
9AM CLASS ONLY
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run
- 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
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No Class 6 or 7pm
- Potluck
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment
- 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
- Lizard Pose
- Couch Stretch
2021-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------
- 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
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR
- Dragon Pose
- Low Dragon
2021-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike
- 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
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Thread the Needle
- Low Dragon
2021-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)
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
- Legs Up Wall
- Seated Straddle Pose
2021-11-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups
- Lizard Pose
- Couch Stretch
2021-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Saddle w/Eagle Arms
- Supine Twist
2021-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Omega: 125/85
Fitness: 95/65
- Lizard Pose
- Supine Twist
2021-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
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
- Foam Roll Calves/Hams/Glutes
- Twisted Cross
2021-11-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
Bodyweight Bench Press
Pull-ups
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR
- Thread the Needle
- Lizard w/Ext. Arms
2021-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Veterans Day
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Sled Push/Pull
- 15 KBS
45 sec Work/15 sec Rest
- Strict Pull-Ups
- Ring Rows (Tough)
- 30/21 Calorie Row
- 21 KBS
- 3 Wall Walks
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll Lats/Glutes/Hams
- Happy Baby
2021-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 8 Step-Ups
1-2-3-4-5-6-7, etc.
- Push Press
- Burpee Box Jump/Step-Up 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle w/Eagle Arms
- Couch Stretch
2021-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 6 Push-Ups
- 10 Plank Shoulder Taps
- 8 Sit-Ups
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
- 5/5 KB Presses
- 200m Run
----------------------------
- Banded Blackburns
- 12 T2B/K2E
- 100m Farmers Carry
- 27/21 Calorie Bike
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: WTD Sit-Ups; 35/20
- Saddle Pose w/Archer Arms
- Lizard Pose
2021-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55
- Foam Roll Glutes/Hams
- Dragon Pose
2021-11-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65
- Twisted Cross
- Saddle Pose
2021-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Down Dog
- Instep Series Stretch
2021-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- Bicep Curls - Barbell
- Plank
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle
2021-11-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
-
-
-
----------------------------
-
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Bound Ankle
- Legs Up Wall
2021-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- Saddle w/Archer Arms
- Standing Straddle
2021-11-01
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
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
- Thread the Needle
- Lizard Pose
2021-10-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Seal Pose
- Lizard Pose
2021-10-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction
- 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
C2B = Jumping C2B or RR
MU = Burpee PU
- Standing Straddle
- Pigeon Pose
2021-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest
- 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
- Couch Stretch
- Thread the Needle
2021-10-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged
- 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
- 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
2021-10-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Seal Pose
- Saddle Pose
2021-10-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 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
- 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
- Saddle Pose w/Archer Arms
- Lizard Pose
2021-10-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 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
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
- Low Dragon
- Twisted Cross
2021-10-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 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
- 15 T2B/K2E/GHD Sit-Ups
- 10 Deadlifts
- 5 Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: GHD; 65/50
- Seated Straddle
- Low Dragon
2021-10-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Duck Walk
- Sled Push/Pull
- 5 Swimmers
- 30 sec Plank
- 5 Push-Ups
- 10 MB Squats
- 10 MB Presses
- 5 MB Cleans
----------------------------
- OH Distraction
- 5 Strict Chin-Ups or Supinated Negatives
- 15 Underhanded Ring Rows (Hard)
- 40 WBS
- 400m Run
- 40 Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 95/65
Fitness: 14/10; 75/55
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-10-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Broad Jumps
- 5 Jumping Air Squats
- 10 Lunges
- 10 Sit-Ups
- 8 Step-Ups
- 20 Plank Shoulder Taps
----------------------------
- Banded Blackburns
- 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
- Lizard Pose
- Couch Stretch
2021-10-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 OHS on Wall
- 10 Lunges w/Pass-Through
- 30 sec Plank
----------------------------
- 3 min DU Practice
- 30 DU/45 Singles
- 10 OHS
Directly Into..
- 30 OHS
- 100 DU/150 Singles
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
- Saddle w/Eagle Arms
- Supine Twist
2021-10-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Push-Ups
- 5 Swimmers
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Lunges
----------------------------
- Practice Rope Climbs
- 1 Rope Climb 15'
- 5 Burpee Over Erg
- 10 Alt. KB Snatches
- 15 KB OH Squats
- 20 Calorie Row/Bike
Alpha: Rope; 53/35
Omega: 5 Strict PU; 44/26
Fitness: 10 RR; 35/20
- Foam Roll Glutes/Hams
- Dragon Pose
2021-10-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 10 Push-Ups
- 10 Sit-Ups
- 30 WTD Calf Raises
- 10 Air Squats
- 10 Step-Ups
- Sled Push
- 5 Strict Pull-Ups
----------------------------
- Light Foam Roll
- 100 DU/150 Singles
- 20 C2B Pull-Ups
- 30 Single KB Box Step-Overs 24/20
- 400m Run
Alpha: DU; C2BPU; 53/35
Omega: DU; PU; 44/26
Fitness: Singles: RR; 35/20
- Foam Roll Calves/Hams/Glutes/Quads
- Single Leg Forward Fold
2021-10-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Swimmers
- 5 Superman
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5 Jumping Air Squats
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 15/12 Calorie Row/Bike
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 65/50
- 15/12 Calorie Row/Bike
- 9 Deadlift
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Forward Fold
- Legs Up Wall
2021-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 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
- 5 Strict Pull-Ups or Negatives
- 15 Ring Rows (Tough)*
- 3 Back Squats
- 200m Run
Alpha: BW
Omega: 3/4 BW
Fitness: 1/2 BW
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
2021-10-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 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
- 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
- Single Leg Saddle Pose
- Couch Stretch
2021-10-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 10 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
----------------------------
- Cat Cow Pose
- 10 Banded Good Mornings
- Thrusters
- T2B/K2E/Sit-Ups
- Lateral Barbell Burpees
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
- Dragon Pose
- Supine Twist
2021-10-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Duck Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Broad Jumps
- 6 Step-Ups
- 250m Row
----------------------------
- Instep Series Stretch
- 2 Muscle-Ups (Ring or Bar)
- 4 Power Snatches
- 8 Box Jump Overs 24/20
- 500m Row
Alpha: MU; 115/75
Omega: Burpee Pull-Ups; 95/65
Fitness: 2 Burpees +2 RRs+ 2 Dips; 75/55
- Foam Roll Quads/Glutes/Hams
- Seal Pose
2021-10-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 8 Push-Ups
- 400m Run
- 8 Lunges w/MB
- 4 Strict Pull-Ups
- 8 Ring Rows
- 4 Rocket Jumps w/MB
- 8 Glute Bridges w/MB
- 8 MB Squats
----------------------------
- Practice Kip
- 10 Bar Muscle-Ups
- 20 Hang Clean & Jerks
- 30 WBS
Alpha: MU; 95/65; 20/14
Omega: Burpee Pull-Up; 75/55; 16/12
Fitness: Burpee Jumping PU; 45/35; 14/10
- Saddle w/Eagle Arms
- Frog Pose
2021-10-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 20 Shoulder Taps (Plank or Inverted)
- 5 Strict Pull-Ups
- 5 Rocket Jumps
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 400m Run
- 15 Power Snatches
- 15-12-9-6-3 HSPU
Alpha: 75/55; HSPU
Omega: 65/50; 30s Invert Holds
Fitness: 45/35; HRPU
- Lizard w/Ext. Arms
- Standing Straddle
2021-10-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- T2B/K2E
- Flutter Kicks
- Sit-Ups
- Scissor Kicks
- 25 DU/35 Singles
- 6 Power Clean
- 200m Run
Alpha: DU; 235/95
Omega: DU; 115/75
Fitness: Singles; 75/55
- Foam Roll Lats/Glutes/Hams
- Single Leg Saddle
2021-10-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 400m Row
- 5 Yoga Push-Ups
- 800m Bike
- 5 Dips
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- Banded Blackburns
- 800m Run
- 800m Row
- 400m Run
- 400/300m Row
- 200m Run
- Lizard Pose
- Couch Stretch
2021-10-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Saddle w/Eagle Arms
- Supine Twist
2021-10-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- Duck Walk
- 40 C2B Pull-Ups
- 30 Deadlifts
- 15 Bar-Facing Burpees
Alpha: C2BPU; 185/125
Omega: PU; 135/95
Fitness: RR; 115/75
- Foam Roll Quads/Glutes/Hams
- Saddle Pose
2021-10-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
*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
- Couch Stretch
- Saddle w/Archer Arms
2021-10-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Power Clean
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seated Straddle
- Low Dragon
2021-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
45 sec Work/15 sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
- 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
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Calorie Row/Bike
- Front Squats
- T2B/K2E
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Couch Stretch
- Lizard Pose
2021-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Glute Bridges
- 250m Row
- 5 Yoga Push
- 10 Lunges
- 15/12 Calorie Bike
- 120 DU/ 180 Singles
- 30/24 Calorie Row
***On the Minute - 5 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Legs Up Wall
- Supine Twist
2021-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 5 Push-Ups
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Dips
- 10 Glute Bridges
Ring Muscle-ups
Snatch, 135#/95#
Omega: Burpee PU+Matador Dip; 105/70
Fitness:Burpee Jumping PU+Box Dip; 85/60
- Foam Roll Glutes/Hams/Calves
- Dragon Pose
2021-09-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Foam Roll Calves/Hams/Glutes/Lats
- Dragon Pose
2021-09-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 10 Lunges
- 5 Push-Ups
- 30sec Plank
----------------------------
- OH Distraction
- Smash Forearms/Triceps
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Omega: 44/26; Jumping PU
Fitness: 35/20; Ring Rows
- Saddle w/Archer Arms
- Seated Straddle
2021-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row Fast
Tabata (8x20:10)
- KBS
- KB Snatch - R
- Goblet Squats
- KB Snatch - L
40 sec Work/20 sec Rest
- KBS
- KB Row - R
- KB Presses
- KB Row - L
- 2000m Row
Then; Max Rounds
- 15 Power Cleans
- 12 Box Jump/Steps 24/20
- 9 Thrusters
Alpha: 95/64
Omega: 75/55
Fitness: 55/45
- Foam Roll Lats/Glutes/Hams/Quads
- Seal Pose
2021-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 3 Muscle-Ups (Ring or Bar)
- 6 Deadlifts
- 14/10 Cal Bike/Row
Alpha: MU; 225/155
Omega: Burpee PU; 185/125
Fitness: Burpee Jumping PU; 135/95
- Thread the Needle
- Couch Stretch
2021-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 50 Burpee Box Jump Overs 24/20
- 800m Run
- 150 DU/200 Singles
- 800m Run
Omega: DU
Fitness: Singles
- Low Dragon
- Twisted Cross
2021-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Dips
- 10 Lunges w/Pass-Through
----------------------------
- Instep Series Stretch
Clean, 135# / 95#
Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Bench
- Foam Roll Glutes/Hams/Quads
- Dragon Pose
2021-09-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 15 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 20 KBS
- 10 Lunges w/Pass-Through
----------------------------
- Quick Foam Roll Lats/Glutes/Hams
- 200 DU/300 Singles
**Hang from bar
- 20 Calorie Bike/Row
- 100 T2B/K2E
**Hold a Plank
- 40 Calorie Bike/Row
- 200m Single KB Walking Lunge
**Lunge together - trading KB
- 60 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats
2021-09-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Step-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Glute Bridges
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 8 Thrusters
- 12 Pull-Ups
- 16 Box Jumps or Steps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Standing Straddle
- Low Dragon
2021-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 sec Plank
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang
45 sec Work/15sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
- 15 T2B/K2E
- 15/12 Calorie Bike
- 9 Hang P Snatches
- 6 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Lizard w/Ext. Arms
2021-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 10 Lunges
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
- 5/5 KB Cleans
- 10 Sit-Ups
----------------------------
- Banded Blackburns
- 100m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Double KB Cleans
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Lizard Pose
- Seal Pose
2021-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Turf Length Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Swimmers
- 10 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Three Rounds
- 30 DU/45 Singles
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Low Dragon
2021-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Back Squats
- 5 Good Mornings
- 15/12 Calorie Row
- 3 Power Cleans
- 15/12 Calorie Row
- 6 Power Cleans
- 15/12 Calorie Row
- 9 Power Cleans (135/95)
- 15/12 Calorie Row
- 12 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
**Record Total Cleans
- Foam Roll Quads/Lats/Hams/Glutes
- Dragon Pose
2021-09-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
- Couch Stretch
- Foam Roll Calves/Hams/Glutes/Lats
2021-09-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 30 sec Wall Sit
- 5 Broad Jumps
- 20 Plank Shoulder Taps
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Backward Lunges
- 5 Glute Bridges
- 50 DU/75 Singles
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 800m Run
- 60 Reverse Deficit Lunges*
- 50 SIt-Ups
- 40 Bar-Facing Burpees
- 30 Clean & Jerks
- 20 Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seated Straddle
- Low Dragon
2021-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
- 60 sec DB Bicep Curls
- 60 sec Chin-Ups
- 60 sec DB Kickbacks
- 1min Rest
3-6-9-12-15-etc...
- Deadlifts
- Power Clean
- S2OH
- Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-09-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 200m Run
- 8 Lunges w/Pass-Through
- 6 Push-Ups
- 4 Pull-Ups
----------------------------
- Banded Blackburns
- 30/24 Calorie Row/Bike
- 200m Run
- 30/24 Calorie Bike/Row
- 200m Run
- Lizard Pose
- Couch Stretch
2021-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Pull/Push
- 10 Glute Bridges
- 5 Swimmers
- 20 Inverted or Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- Squat Snatches
- C2B Pull-Ups
Alpha: 95/65; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45.35; RR
- Saddle w/Eagle Arms
- Supine Twist
2021-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Mon, Sep 6: Labor Day
2021-09-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
Matthew Fischer, PT; DPT; CF-L2
- 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
- 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
- Legs Up Wall
- Thread the Needle
2021-09-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5 KB RDL
- 10 KBS
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 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
- Dragon Pose
- Saddle Pose
2021-09-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- 50 DU/75 Singles
- 10 RDL w/Plate
- 10 Russian Twist w/Plate
- 10 Plate Raises
- 10 Plate Squats
- 10 G2OH w/Plate
45 sec Work/15 sec Rest
- Landmine Presses - R
- Landmine Twists
- Landmine Presses - L
- BB Bicep Curls
PARTNER UP
- 50 DU/75 Singles
- 10 Power Cleans
- 15 Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
**Record total rounds/reps for both
- Legs Up Wall
- Frog Pose
2021-09-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- Instep Series Stretch
- 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
- Pigeon Pose
- Couch Stretch
2021-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- 5 Push-Ups
- 5 Swimmers
- 20 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
----------------------------
- Light Foam Roll Hams/Glutes
- 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
- Supine Twist
- Seal Pose
2021-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- Sled Push/Pull
- Lunge Length of Turf
- Duck Walk
- 5 Swimmers
- 5 Yoga Push-Ups
----------------------------
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
-5 Glute Bridges
Four Rounds
- 30 Air Squats
- 200m Run
In Time Remaining:
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Low Dragon
- Saddle w/Archer Arms
2021-08-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- ALL WELCOME
- COME AND ENJOY YOUR HARDWORK
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 250m/200m Row
- 400m Run
- 10 Power Cleans
- 500/450m Row
- 10 Push Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats
2021-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- ALL WELCOME
- COME AND ENJOY YOUR HARDWORK
- Turf Lunge
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Smash Triceps/Forearms
- 200 Meter Run
- 21 Lateral Barbell Burpees
- 200 Meter Run
- 15 Deadlifts
- 200 Meter Run
- 15 Lateral Barbell Burpees
- 200 Meter Run
- 9 Deadlifts
- 200 Meter Run
- 9 Lateral Barbell Burpees
- 200 Meter Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Straddle Pose
- Low Dragon
2021-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- 200m Run
- 10 Sit-Ups
- 15 KBS
- 10 KB RDL
- 8 Goblet Squats
40 sec Work/20 sec Rest
- GHD Sit-Ups
- BB Windshield Wipers
- BB Rollouts
- Abmat Sit-Ups
- Russian Kettlebell Swings
Directly into…
30-20-10
- WTD Sit-Ups (MB)
- Empty Barbell Good Mornings
Alpha: 53/35; 20/14; 45/35
Omega: 44/26; 16/12; 45/35
Fitness: 35/20; 14/10; 45/35
- Foam Roll Lats/Glutes/Quads
- Saddle w/Archer Arms
2021-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- 5 MB RDL
- 5 MB Clean
- 5 MB G2OH
- 5 MB Squats
- 10 Sit-Ups
- 15/12 Calorie Row
----------------------------
- Banded Blackburns
- 40 WBS
- 30/24 Calorie Row
- 20 T2B
- 10 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle w/Archer Arms
- Couch Stretch
2021-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
- Duck Walk
- 5 Push-Ups
- 5 Pull-Ups
- 10 Lunges
- 10 Air Squats
- 5 Dips
- 40 DU/60 Singles
- 80 DU/120 Singles
- 30 Push Press
- 80 DU/120 Singles
- 40/32 Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Dragon Pose
2021-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
*** CLOSED****
- Mon, Sep 6: Labor Day
- Sled Drag/Push
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 12 Clusters
- 3 Rounds of "Cindy"
- 9 Clusters
- 3 Rounds of "Cindy"
- 6 Clusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Glutes/Hams
- Supine Twist
2021-08-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats
2021-08-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Seated Straddle
- Low Dragon
2021-08-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250/200m Row
- 5 Push-Ups
- 200m Run
- 5 Strict Pull-Ups
- 10 Sit-Ups
45 sec Work/15 sec Rest
- BB Bicep Curls
- BB Shoulder Press
- BB Skull Crushers
- 500/400m Row
- 400m Run
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 200m Row
- 5 Push-Ups
- 5 Dips
- 10 Ring Rows
- 10 Sit-Ups
----------------------------
- OH Distraction
- 5 Squat Cleans
- 14/10 Cal Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Lizard Pose
- Couch Stretch
2021-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Saddle w/Eagle Arms
- Supine Twist
2021-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 KB Glute Bridges
- 10 Goblet Squats
- 10 KBS
- 10 KB RDL
----------------------------
- Instep Series Stretch
- 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
- Foam Roll Glutes/Hams
- Dragon Pose
2021-08-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Supermans
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 800m Run
- 30 T2B
- 800m Run
- 30 T2B
- 800m Run
- 15 Power Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Foam Roll Calves/Hams/Glutes/Lats
2021-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Standing Straddle
- Supine Twist
2021-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 Box Steps
- 8 Ring Rows
- 8 Push-Ups
- 8 Pull-Ups
- Sled Push/Pull
40 sec Work/20 sec Rest
- Plank w/Shoulder Taps
- KB Side Bends
- MB Sit-Ups
- 21 Box Jumps/ Steps 24/20
- Max Unbroken Set of Pull-Ups
Alpha: Pull-Ups
Omega: Banded/Jumping Pull-Ups
Fitness: Ring Rows
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- 30 sec Plank
- 10 Yoga Push-Ups
- 20 sec Inverted HS Hold
- Duck Walk
- 10 Goblet Squats
- 5/5 Single KB Row
- 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
- Dragon Pose
- Legs Up Wall
2021-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Saddle w/Eagle Arms
- Low Dragon
2021-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
- 30 Burpee Pull-Ups
- 40 Thrusters
Alpha: Burpee PU; 95/65
Omega: Burp. Jumping PU; 75/55
Fitness: Burpee RR; 45/35
- Foam Roll Glutes/Hams
- Seated Straddle
2021-08-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Broad Jumps
- 400m Row
- Five Rounds
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
- 800m Run
Alpha: 155/105
Omega: 105/70
Fitness: 75/55
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats
2021-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Lunges
----------------------------
- Light Foam Roll Lats/Hams
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Omega: 44/26; Ring Rows
Fitness: 35/20; Jumping PU
- Seated Straddle
- Low Dragon
2021-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
30 sec Work/30 sec Rest
- Push-Ups
- Pull-Ups or Ring Rows
- Dips
- 1 Mile Run
- Max Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 800m Run
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- 400m Run
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB SLDL
- 5/5 KB Presses
- 10 KBS
- 10 Ring Rows
- 9/6 Calorie Bike
- 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
- Lizard Pose
- Couch Stretch
2021-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 200m Row
- 7 Push-Ups
- 5 Broad Jumps
- 8 Lunges
- 10 Glute Bridges
----------------------------
- Banded Blackburns
- 20 Lateral Barbell Burpees
- 20 Push Presses
- 20 Lateral Barbell Burpees
- 20 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Saddle w/Eagle Arms
- Supine Twist
2021-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Sled Push/Pull
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
----------------------------
- Foam Roll Glutes/Hams
- Banded Low Dragon
- 1000/800m Bike
- 30 Reverse Lunges
- 20 Sit-Ups
- Foam Roll Glutes/Hams
- Dragon Pose
2021-07-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
----------------------------
Three Set
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
20min AMRAP
- 30/24 Calorie Row
- 30 S2OH
- 30 C2B Pull-Ups
- 30 Lateral Burpees over Erg
Alpha: 135/95; C2BPU
Omega: 115/75; Pull-Ups
Fitness: 75/55; Ring Rows
- Thread the Needle
- Twisted Cross
2021-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 5 Yoga Push-Ups
- 10 Sit-Ups
- Bear Crawl
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- Glute Bridges
- Deadlifts
- T2B/K2E
- Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Seal Pose
- Pigeon Pose
2021-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 10 Lunges w/MB
- 5 MB RDL
- 5 MB Presses
- 10 MB Squats
- 5 MB Cleans
- 10 MB Sit-Ups
----------------------------
- 30 sec Wall Sit
45 sec On/15 sec Rest
- Flutter Kicks
- Planks - 60 sec (NO Rest)
- Scissor Kicks
- 400m Run
- 50 Alt KB Clean
- 800m Run
- 50 Alt KB Clean
- 400m Run
- 50 WBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Down Dog
- Saddle Pose
2021-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 5 Scapula Push-Ups
- 5 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Rocket Jumps
----------------------------
- OH Distraction
- 15 C2B Pull-Ups
- 9 Power Clean and Jerks
- 12 Calorie Bike
Alpha: C2B; 115/75
Omega: PU; 95/65
Fitness: RR; 75/55
- Couch Stretch
- Saddle w/Eagle Arms
2021-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 35 DU/50 Singles
- 10 AIr Squats
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 100 DU/175 Singles
- 75 Air Squats
- 500/450m Row
Omega: DU
Fitness: Singles
- Single Leg Forward Fold
- Single Leg Saddle
2021-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Duck Walk
- 5 Rocket Jumps
- 10 Air Squats
- 5 Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Quick Glute/Ham Foam Roll
- 400 Meter Run
- 7 Power Cleans
- 7 Hang Squat Cleans
- 7 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Supine Twist
2021-07-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
- 5 MB RDL
- 5 MB Squats
- 5 MB Cleans
- 5 MB Presses
- 5/5 MB Box Step-Ups
- 5 Broad Jumps
- 10 Swimmers
- 90/70 Calorie Row
- 70 WBS
- 50 Power Cleans
- 30 Burpee Box Jumps 24/20
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
- Pigeon on Box
- Frog Pose
2021-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 30sec Plank
- 20m Run
- Bear Crawl/Crab Walk
----------------------------
- Banded Blackburns
- 3 MU (Ring or Bar)
- 6 Front Rack Lunges
- 12 GHD Sit-Ups
Alpha: MU; 95/65; Weighted GHD 15/10
Omega: Burpee Pull-Up; 75/55; GHD
Fitness: Burpee RR; 45/35; AbMat Sit-Up
- Saddle w/Archer Arms
- Straddle Pose
2021-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
- 10 Push-Ups
- 10 Ring Rows
- 10 Air Squats
- 10 Lunges
- 10 Dips
40 secs Work/20 secs Rest
- Kneeling Landmine Presses
- Arnolds
- Dips
- 15/12 Calorie Row
- 200m Run
- 15/12 Calorie Bike
- Supine Twist
- Legs Up Wall
2021-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Sit-Ups
- 7/5 Calories
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 15/12 Calorie Bike/Row
- 400m Run
- 12 T2B
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
- Single leg Forward Fold
- Single Leg Saddle
2021-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Lunges
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 15 Power Cleans
- 12 Thrusters
- 9 Bar Facing Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Foam Roll Quads/Glutes
2021-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges w/KB
- 5/5 SLRDL w/KB
- 10 Goblet Squats
- 15 KBS
- 10 Single KB Lunges
- 5 Strint Pull-Ups
- 200m Run
----------------------------
- Light Foam Roll Glutes/Hams
- 200m Run
- 7 Deadlifts
- 9/7 Calorie Bike/Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Instep Series Stretch
- Foam Roll Glutes/Hams/Calves
2021-07-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calories Row/Bike
- 10 MB Clean + Press
- 8 Box Jumps/Steps
- 10 Sit-Ups
- 8 Strict Pull-Ups
- 10 Push-Ups
----------------------------
- Light Foam Roll
- 50 WBS
- 40/32 Calories Row/Bike
- 30 Box Jumps or Steps 24/20
- 20 T2B/K2E
- 10 Bar Muscle-Ups
Alpha: 20/14; MU
Omega: 16/12; Burpee Pull-Up
Fitness: 14/10; Burpee Ring Row
- Foam Roll Lats/Glutes/Hams/Calves
- Saddle w/Archer Arms
2021-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Leg Levers
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------
- 30 sec Plank
- 50/35 Calorie Bike or Row
- 24 T2B/K2E
- 12 S2OH
Alpha: 135/95; T2B
Omega: 115/75; Knee Raises
Fitness: 75/55; Sit-Ups
- Fragon
- Twisted Cross
2021-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 800m Bike
- 5 Strict Pull-Ups
- 400m Run
- 5 Burpees
- 60 sec Bicycles
- 60 sec Plank
- 60 sec Flutter Kicks
- Rest 1 min
*Every Minute Perform 1 Burpee over the Erg,
**Add a burpee every minute until finished
- Seal Pose
- Seated Straddle
2021-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200/150m Row
- 10 Air Squats
- 8 Push-Ups
- 6 Strict Pull-Ups
- 8 Lunges
- 10 Sit-Ups
----------------------------
- Practice 3min DU
- 50 DU/75 Singles
- 300/250m Row
- 10 Front Squats
Alpha: DU; 135/95
Omega: DU; 105/70
Fitness: Singles; 75/55
- Forward Fold
- Saddle Pose
2021-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Lunges w/Pass-Through
- Plank Shoulder Taps
- Rocket Jumps
- Push-Ups
----------------------------
- Banded Blackburns
- 10 Power Clean
- 10 Push Press
- 14/10 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Bound Ankle
- Frog Pose
2021-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Lizard Pose
- Single Leg Forward Fold
2021-07-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
The Gym will be CLOSED
for Weightlifting Seminar
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
The Gym will be CLOSED
for Weightlifting Seminar
- 250m Row
- 5 Burpees
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
----------------------------
- OH Distraction
- 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
- Down Dog
- Supine Twist
2021-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
The Gym will be CLOSED
for Weightlifting Seminar
Tabata (8x20:10)
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Banded Bicep Curls
- BB Strict Press
- 20 GHD Sit-Ups
- 25 Thrusters
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Pigeon Pose
- Instep Series Stretch
2021-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
The Gym will be CLOSED
for Weightlifting Seminar
- 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
- Front Squats
- Kettlebell Swings
- Lateral Burpees Over Bar
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20
- Seated Straddle
- Saddle w/Archer Arms
2021-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 100 DU/ 150 Singles
- 1500/1250m Row
- 100 DU/ 150 Singles
- 60/45 Calorie Bike
- Twisted Cross
- Saddle Pose
2021-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------
- Set-Up Gear and Grab Some Reps
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
- Dragon Pose
- Supine Twist
2021-07-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Jumping Air Squats
- 10 Lunges
- 5 Dips
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 50 DU/75 Singles
- 500/400m Row
- 50 DU/75 Singles
- Two Rounds
- 3 Power Cleans
- 6 Pushups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Pigeon Pose
- Puppy Dog
2021-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 30 sec Plank
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 35 DU/50 Singles
----------------------------
- OH Distraction
- 20 Back Squats
- 50 DU/75 Singles
- 35/25 Calorie Row
- 50 DU/75 Singles
- 35/25 Calorie Row
- 50 DU/75 Singles
- 20 Back Squats
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Single Leg Forward Fold
- Single Leg Saddle
2021-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 250m Row
- 10 Airs Squats
- 800m Bike
- 10 Lunges
- 5 Strict Pull-Ups
45 sec Work/15 sec Rest
- KB Side Bends - Right
- Russian Twists
- KB Side Bends - Left
- Weighted Sit-Ups
- 2000/1750m Row
- 400m Run
- 200m KB Front Rack Hold
- 40 Hand Release Push-Ups
- 20 Pull-Ups/Ring Rows
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Lizard Pose
- Saddle w/Archer Arms
2021-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec Plank
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB One Arm Row
- 5/5 KB Presses
- 10 KBS
- 10 Swimmers
- 10 Sit-Ups
----------------------------
- 20 Face Pulls
- WBS
15-12-9
- Deadlift
- Lateral Barbell Burpees
Alpha: 20/14; 185/125
Omega: 16/12; 135/95
Fitness: 14/10; 115/75
- Twisted Cross
- Thread the Needle
2021-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------
- Banded Blackburns
- 21/15 Calorie Bike
- 12 T2B/K2E
- 9 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Saddle Pose w/Archer Arms
- Frog Pose
2021-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Jumping Lunges
Tabata 8x20:10
- Air Squats
- Sit-Ups
- Step-Ups
- Plank Shoulder Taps
----------------------------
- Banded Blackburns
- 7 Hang Power Snatches
- 14 Box Jump Overs 24/20
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Legs Up Wall
2021-06-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Two Sets
- 10 Scapula Push-Ups
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Lunges
- 400m Run
- 2000/1600m Row
- 40 Burpee Pull-ups
- 10 Rounds
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Single Leg Saddle Pose
- Dragon Pose
2021-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 5 Supermen
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Step-Ups
- 5 Rocket Jumps
- Burpee Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Couch Stretch
- Twisted Cross
2021-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 5/5 KB Lunges
- 5 KB Glute Bridges
- 10 Sit-Ups
- BB Tricep Skull Crushers
- Bent Over Row
- Banded Bicep Curls
- 10 KB Box Step Overs 24/20 (1 bell)
- 100m KB Farmer’s Carry (2 bells)
- 200m Run
- 30 sec Plank
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Legs Up Wall
- Saddle w/Eagle Arms
2021-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- 5 Yoga Push-Ups
- 5 Swimmer
- 10 Glute Bridges
- 10 Air Squats
- 5 Broad Jumps
- 200m Row
---------------------------------
- Instep Series Stretch
- 40 Air Squats
- 300/250m Row
- 20 Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Lizard Pose
2021-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- KBS
- Med Ball Cleans
- Sit-Ups
- Calorie Bike
- 15 WBS
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Bound Ankle
- Pigeon Pose
2021-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 10 Dips
- 5 Goblet Squats
- 5/5 KB Lunges
- 15 KBS
- Push Press
- Ring Dip
- Push-Ups
Alpha: 95/65; Ring Dips
Omega: 75/55; Matador Dips
Fitness: 45/35; Bench/Box Dips
- Dog Down
- Seal Pose
2021-06-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
- 1 Rd of Cindy
- 3 Power Clean and Jerks
- 200m Run
- 1 Rd of Cindy
- 6 Power Clean and Jerks
- 200m Run
- 1 Rd of Cindy
- 9 Power Clean and Jerks
…etc
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Low Dragon
- Saddle w/Eagle Arms
2021-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 10 KB Lunges
- 8 KB RDL
- 10 Goblet Squats
- 15 KBS
- 400m Run
- Power Snatches
- Burpees
- Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Thread the Needle
2021-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Sit-Ups
- 800m Bike
- 10 Push-Ups
- 50 DU/75 Singles
- 40 sec BB Rollout/20 sec Rest
- 40 sec GHD Sit-Ups/ 20 sec Rest
- 40 sec KB Side Bend - Right/20 sec Rest
- 40 sec KB Side Bend - Left/20 sec Rest
- 400m Bike
- 40 DU/80 Singles
- 800m Bike
- 60 DU/120 Singles
- 1600m Bike
- 80 DU/160 Singles
- 800m Bike
- 100 DU/200 Singles
- 400m Bike
- Frog Pose
- Low Dragon
2021-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 5 Strict Pull-Ups
- 30 DU/45 Singles
- 15 Deadlifts
- 30 DU/45 Singles
- 15 Hang P Cleans
- 30 DU/45 Singles
- 15 Push Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose w/Eagle Arms
- Seal Pose
2021-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 10 Burpee Box Jumps 24/20
- 10 Hang P Snatch
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Bound Ankle
- Pigeon on Box
2021-06-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 10 Push-Ups
- Sled Push/Pull
- 8 Step-Ups
- 6 Lunges w/Pass-Through
- 4 Strict Pull-Ups
- 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
- Saddle Pose
- Lizard Pose
2021-06-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
----------------------------------
- Banded Blackburns
- 800m Bike
- 10 Strict Press
- 10 Jumping Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Fragon
2021-06-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Rocket Jumps
- 5 KB RDL
- 10 Goblet Squats
- 15 KBS
- 10 KB Lunges
- 5 KB Presses
- 10 KB Glute Bridges
- 30 Power Cleans
- 40/30 Calorie Row
- 30 Front Squats
- 40/30 Calorie Row
- 30 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Frog Pose
- Legs Up Wall
2021-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 7 Pull-Ups
- 400m Bike
- 7 Push-Ups
----------------------------
- 30 sec Plank
40 sec On/20 sec Off
- Chin-Ups
- BB Floor Press 45/35
- BB Bicep Curl 45/35
- C2B Pull-Ups
- S2OH
- 400m Run
Alpha: 115/75; C2B
Omega: 95/65; Pull-Ups
Fitness: 75/55; Jumping PU
- Twisted Cross
- Thread the Needle
2021-06-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 200m Run
-------------------------------------
- 10 Banded Good Mornings
- OH Distraction
- 30 Single KB Lunges
- 40 WBS
- 30 Single KB Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 20/14; 225/155
Omega: 44/26; 16/12; 185/125
Fitness: 35/20; 14/10; 135/95
- Forward Fold
- Seal Pose
2021-06-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- HSPU/HRPU
- Pull-Ups
Alpha: HSPU; Pull-Ups
Omega: HRPU; Asst PU
Fitness: Modified PU; RRx2
- Saddle w/Eagle Arms
- Seated Straddle
2021-06-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Lizard Pose
- Couch Stretch
2021-06-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec Plank
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Push-Ups
- 400m Run
---------------------------------------------
- PVC Front Rack Stretch
Then
- 10 Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- Seated Forward Fold
- Supine Twist
2021-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Dips
- 10 Swimmers
---------------------------------------------
- Floor Blackburns
- Plank Walks
**Negatives + Banded
- 3 Power Clean and Jerks (135/95)
- 6 Ring Dips
- 9 Kettlebell Swings
Alpha: 135/95; Ring ; 53/35
Omega: 115/75; Matador; 44/26
Fitness: 75/55; Bench; 35/20
- Saddle Pose
- Lizard Pose
2021-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Sit-Ups
- 250m Bike
- 5 Air Squats
- 200m Run
---------------------------------------------
- 30 sec Wall Sit
- 30 sec Plank
- 60 sec BB Rollout
- 60 sec WTD Sit-Ups
- 60 sec Plank Shoulder Tap
- Rest 1 min
- 50 Air Squats
- 40 AbMat Sit-Ups
- 400m Run
- Dragon Pose
- Standing Straddle
2021-06-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
- Sled Push
---------------------------------------------
- 5/5 KB Floor Press
- 10 KB Glute Bridges
- 5 KB RDL
- 5 Goblet Squats
- 5 KB Thrusters
- 15 C2B Pull-Ups
- 12/9 Calorie Bike
- 9 Thrusters
Alpha: 115/75; C2BPU
Omega: 95/65; Pull-Ups
Fitness: 55/45; RRx2
- Couch Stretch
- Saddle w/Eagle Arms
2021-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
- Foam Roll Glutes/Hams/Quads
- Down Dog
2021-05-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Today, We honor those who sacrificed their lives for freedom
***ENJOY A SAFE AND PEACEFUL MEMORIAL DAY***
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Legs Up Wall
- Lizard Pose
- Couch Stretch
2021-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Memorial Day HERO WOD for The Pensacola Police Department
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Lizard Pose
- Seated Straddle
2021-05-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Strict Pull-Ups
- 10 Pull-Ups
- 5 Push-Ups
- 10 HRPU
- 15 Air Squats
- 500/400m Row
- 1000/800m Row
- 200m Farmers Carry
- 40 Step Back Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seated Forward Fold
- Frog Pose
2021-05-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Bench Dips
- 10 Air Squats
---------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Ring Muscle-Ups/Dips
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 205/145; 20/14
Omega: Dips; 155/105; 16/12
Fitness: Bench Dips; 115/75; 14/10
- Supine Twist
- Seal Pose
2021-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Bike
- KB Thrusters
- Lunges
- Push-Ups
---------------------------------------------
- Light Foam Roll
- 40 sec Banded Tricep Ext./20 sec Rest
- 40 sec Banded Bicep Curls/20 sec Rest
- 40 sec Banded Flys/20 sec Rest
*EMOM: 3 Burpees
- Lizard Pose
- Legs Up Wall
2021-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Box Jumps/Steps
- 10/7 Calorie Row
---------------------------------------------
- Smash Forearms/Triceps
- 9 Box Jump/Step Overs 24/20
- 12 Front Squats
- 15/12 Calorie Row
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- Dragon
- Saddle w/Archer Arms
2021-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 8 Swimmers
- 10 Lunges w/Pass-Through
---------------------------------------------
- OH Distraction
- 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
- Supine Twist
- Pigeon Pose
2021-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 10 Lunges w/Pass-Through
- 8 OHS w/PVC
- 6 Push-Ups
- 5 Strict Pull-Ups
---------------------------------------------
- Banded Blackburns
- PVC Front Rack Stretch
- 20 Lateral Barbell Burpees
- 20 Overhead Squats
- 20 Lateral Barbell Burpees
- 20 Squat Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Eagle Arms
- Twisted Cross
2021-05-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 400m Bike
- 5 Push-Ups
- 10 Air Squats
- 35 Pull-Ups
- 1 Mile Run
- 50 Push-Ups
- 2000/1750m Row
- 100 Air Squats
- Saddle Pose
- Legs Up Wall
2021-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/10 Tire Strikes
- Duck Walk
- 10 Goblet Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Swimmers
---------------------------------------------
- PVC Front Rack Stretch
**Negatives + Banded
- 20 Pull-Ups
- 5 Front Squats
- 25 Push-Ups
- 5 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Pigeon Pose
- Fragon
2021-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 5 KB Sit-Ups
---------------------------------------------
- 30 sec Wall Sit
- 40 sec GHD Sit-Ups/20 sec Rest
- 40 sec Russian Twist/20 sec Rest
- 40 sec Plank/20 sec Rest
- 15 KB Bench Press (2 bells)
- 30 Russian KBS (1 bell)
- 45 DU/60 Singles
- 200m Farmer Carry (2bells)
Alpha: 53/35; 70/53; DU
Omega: 44/26; 53/35; DU
Fitness: 35/20; 44/26; Singles
- Low Dragon
- Seated Straddle
2021-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 30sec Plank
- 10 Push-Ups
- 200m Row
---------------------------------------------
- Smash Triceps/Forearms
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
- Seal Pose
- Thread the Needle
2021-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 300/200m Row
- 5 Push-Ups
- 10 OHS w/MB
- 8 MB Lunges
- 6 MB Rows
- 8 MB Sit-Ups
---------------------------------------------
- OH Distraction
- 40 Box Jumps/Steps 24/20
- 30 Burpees
- 20 Power Snatches
- 1000/800m Row
Alpha: 115/75
Omega: 75/65
Fitness: 55/35
- Seated Forward fold
- Supine Twist
2021-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 30 DU/45 Singles
- 15 Push Jerks
- 30 DU/45 Singles
- 15 T2B/K2E
Alpha: 135/95
Omega: 114/75
Fitness: 75/55
- Standing Straddle
- Saddle w/Eagle Arms
2021-05-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 5 Push-Ups
- 10 Leg Levers
- 5 Broad Jumps
- 10 Air Squats
---------------------------------------------
- Banded Blackburns
- 8 T2B/K2E
- 10 Hang Squat Clean & Jerks
- 14/10 Calorie Row
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups
- Seated Forward Fold
- Frog Pose
2021-05-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
---------------------------------------------
- 10 Glute Bridges
- 10 Glute Bridges w/Weight on Bar
- 10 GHD Sit-Ups
- 200m Farmers Carry
- 30 Abmat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Supine Twist
- Seal Pose
2021-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 10 Air Squats
- 5 Push-Ups
- 3 Strict Pull-Ups
- 40 sec Dips/20 sec Rest
- 40 sec BB Bicep Curls/20 sec Rest
- 40 sec DB Lateral Raises/20 sec Rest
- 30 AbMat Sit-Ups
- 30 Air Squats
Into...
- 1 Mile Run
- Lizard Pose
- Legs Up Wall
2021-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 3 Power Cleans*
- 15 HRPU
- 30 DU/45 Singles
Record Greatest 3
- Low Dragon
- Saddle w/Archer Arms
2021-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
---------------------------------------------
- OH Distraction
- 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
- Supine Twist
- Dragon Pose
2021-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Lunges
- Plank Shoulder Taps
- Seated KB Presses
- Sit-Ups
---------------------------------------------
- Lightly Foam Roll Quads
- Banded Blackburns
- 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
- Saddle Pose w/Eagle Arms
- Twisted Cross
2021-05-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 5 S2OH
- 10 Deadlifts
- 15 Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Seated Forward Fold
2021-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 6 Lunges
- 8 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Bent Over Row
- 5 Back Squats
- 5 Shoulder Press
- 5 Glute Bridges
---------------------------------------------
- Review Hollow Body Position
- 30 sec Hang
**Negatives + Banded
- 9 Back Squat
- 15 Floor Press
- 21 Weighted AbMat Sit-ups
- 27 Leg Over BB
Alpha: 135/95; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- Seal Pose
- Saddle w/Eagle Arms
2021-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 300m Row
- 10 Lunges
- 400m Bike or 0.25 Miles
- 8 Box Jumps/Steps
- 40 sec Flutter Kicks/20 sec Rest
- 40 sec Sit-Ups/20 sec Rest
- 40 sec Scissor Kicks/20 sect Rest
- 40 sec Plank/20 sec Rest
- 1000m Bike
- 500m Row
- 30 Single KB Box Step Overs 20"
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Single Leg Forward Fold
- Seated Straddle
2021-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups/Negatives
- 10 Air Squats
- 10 Glute Bridges
---------------------------------------------
- OH Distraction
- Smash Triceps/Forearms
- 1000/800m Bike
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Twisted Cross
- Lizard Pose
2021-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Rowing
- KB RDL
- Sit-Ups
- Push-Ups
---------------------------------------------
- Banded Blackburns
- Calorie Row
- 60 DU/90 Singles
- 10 Deadlifts
Alpha: DU; 225/155
Omega: DU; 185/125
Fitness: Singles; 135/95
- Low Dragon
- Supine Twist
2021-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 8 Lunges
- 5 Broad Jumps
- 7 Push-Ups
- 6 Sit-Ups
---------------------------------------------
- Light Foam Roll of Quads
- 20 Hang Clean and Jerks
- 15 T2B/K2E
- 10 Front Squats
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups
- Foam Roll Glutes/Quads
- Dragon Pose
2021-05-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 16x20:10
- Calorie Bike/Row
- Sit-Ups
---------------------------------------------
- 3min DU Practicing
- DU/Singles x2
- 2000m Bike/1500m Row
- 1min Side Plank (30/30)
Alpha: DU
Omega: DU
Fitness: Singles
- Foam Roll
- Lizard Pose
2021-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
---------------------------------------------
- 5 Broad Jumps
- Clean and Jerks
- 400m Row
*Increase wt each set
**Record total lbs
- Supine Twist
- Foam Roll Hams/Glutes/Lats
2021-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Row
- 5/5 KB Lunges
---------------------------------------------
- 1000m Bike
- 60 sec DB Bicep Curls
- 60 sec DB Skull Crushers
- 60 sec Arnolds
*Rest 1 min
- 1000 Meter Bike
- 50 AbMat Sit-ups
- 30 Russian KBS
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Pigeon Pose
- Thread the Needle
2021-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Air Squats
- Plank w/Shoulder Taps
---------------------------------------------
- 10/10 One Legged Glute Bridges
- 30 sec Wall Sit
- Back Squats
- Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Couch Stretch
2021-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 20 Power Snatches
- 20/15 Calorie Row
- 20 Hang Power Clean
- 20/15 Calorie Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Dragon Pose
2021-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Push-Ups
- 30 sec Hang
- 10 Sit-Ups
- 10 Air Squats
- 10 Glute Bridges
- 200m Run
---------------------------------------------
- Instep Series Stretch
- 45 DU/75 Singles
- 30/21 Calorie Bike/Row
- 15 T2B/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Lizard Pose
- Foam Roll Hams/Calves
2021-04-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 12/9 Calorie Row
- 7 Lateral Burpees Over Rower
- 5 Power Cleans
*Build in weight
**Record heaviest 5
- Foam Roll
- Legs Up Wall
2021-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 12 T2B/K2E
- 9 Power Snatches
- 6 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Down Dog
2021-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Shoulder Plank Taps
- Flutter Kicks
- Scissor Kicks
- DB Wood Chops
---------------------------------------------
- 10 Narrow Grip Push-Ups
- 10 Wide Grip Push-Ups
- 20 Russian Twists
- 20 Wall Ball Sit-Ups
- 20/20 DB Side Bends
- 100 Calorie Row/Bike
- 75 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Pigeon Pose
2021-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2021-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2021-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2021-04-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2021-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 35 Calf Raises
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Dips
----------------------------------------
- OH Distraction
- 30 DU/45 Singles
- 10 Push Press
- 10 Back Rack Reverse Lunges
- 10 Pull-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Down Dog
- Low Dragon
2021-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row/500m Bike
- 5 Push-Ups
- 5 Pull-Ups
- 10 Air Squats
- 20 Arnolds
- 10 Lateral Raises
- 10 Front Raises
- 10/10 One Arm Bent Over Rows
- 35 HRPU
- 25 Power Cleans
- 35 HRPU
- 50 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Fragon
- Seated Straddle
2021-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Lunges
- Sit-Ups
- Ring Rows
- Air Squats
----------------------------------------
- Instep Series Stretch
- 10 Front Squats
- 10 C2B Pull-Ups
- 30 AbMat Sit-ups
Alpha: 135/95
Omega: 115/75; Pull-Ups
Fitness: 75/55; Banded Pull-Ups/RR
- Supine Twist
- Foam Roll Quads/Glutes/Hams
2021-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 6 Box Jumps/Steps
- 5 Push-Ups
- 5 Ring Rows
- 6 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10/7 Calories
---------------------------------------------
- Banded Blackburns
- 5 Box Jumps/Steps
- 10 Push Jerks
- 20/15 Calorie Machine
Alpha: 30/24; 95/65
Omega: 24/20; 75/55
Fitness: 20; 45/35
- Couch Stretch
- Saddle Pose w/Archer Arms
2021-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 5 MB Push-Ups
- 5 MB Sit-Ups
- 5 Glute Bridges
---------------------------------------------
- Instep Series Stretch
- 30 WBS
- 20 T2B/K2E
- 10 KB Devil Press
Alpha: 20/14; 44/26
Omega: 16/12; 35/20
Fitness: 14/10; Sit-Ups; 18/13
- Thread the Needle
- Dragon Pose
2021-04-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 KB RDL
- 10 Goblet Squats
- 8 KB Lunges
- 10 KBS
- 4/4 KB Presses
- 10 Sit-Ups
- 400m Run
---------------------------------------------
- Foam Roll Lats/Glutes/Hams
- 30/24 Calorie Machine*
- 30 Russian KBS
- 30 Kettlebell Reverse Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll As Needed
- Seal Pose
2021-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
---------------------------------------------
- OH Distraction
- 3 Back Squats
- 5 Strict Pull-ups
- 15 WTD AbMat Sit-Ups
Alpha: 155/105; 35/25
Omega: 115/75; Banded PU; 25/15
Fitness: 75/55; Ring Rows; 15/10
- Bound Ankle
- Single Leg Forward Fold
- Single Leg Saddle
2021-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Air Squats
- 5/5 Lunges
- 15 KBS
---------------------------------------------
- 2min DU Practice
- 30 Plank Shoulder Taps
- 20/20 Kneeling DB Wood Choppers
- 15 Wtd. Plate Sit-Ups
- 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
- Thread the Needle
- Frog Pose
2021-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 15 Deadlifts
- 12 Box Jump Overs 24/20
- 9 Front Squats
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
- Foam Roll Glutes/Hams
- Couch Stretch
2021-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Bike/Row
- Sit-Ups
- Plank Shoulder Taps
- Lunges
------------------------------------------
- Banded Blackburns
- 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
- Seal Pose
- Twisted Cross
2021-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Strict Pull-Ups
- 5 Jumping Air Squats
- 10 Lunges
-------------------------------------------
- Instep Series Stretch
- WBS
25-20-15-10-5
- Hang Power Cleans
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
- Supine Twist
- Saddle Pose w/Archer Arms
2021-04-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/10 Carrot Pulls (KB Snatch)
- 200m Pony Run
- 10/10 Carrot Pulls
- 100m Duck Walk
**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
- Saddle Pose
- Dragon Pose
2021-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
Clean, 135# / 95#
Ring Dips
FItness: 75/55; Bench Dips/Banded Dips
- Standing Straddle
- Bound Ankle
2021-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Landmine Twists
- 10 One Arm Landmine Rollouts
- 10 Landmine Presses
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
- Couch Stretch
- Supine Twist
2021-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Push-Ups
- Calorie Row
- Calorie Bike
- Pull-Ups/Ring Rows
---------------------------------------------
- OH Distraction
- 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
- Foam Roll Glutes/Hams/Calves
- Seated Forward Fold
2021-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Puppy Dog
- Down Dog
2021-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
---------------------------------------------
- Sled Push
- 200m Run
- Sled Pull
- 8 Lunges
- 6 Glute Bridges
- 10 Push- Ups
- 6 Strict Pull-Ups
- 8 Air Squats
- 10 Sit-Ups
- 60 DU/90 Singles
- 30 WBS
- 10 Burpee Pull-Ups
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles: 14/10
- Frog Pose
- Twisted Cross
2021-03-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats
---------------------------------------------
- Foam Roll Hams/Quads
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Fragon
- Bound Ankle
2021-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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...
- 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
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
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
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min
- Supine Twist
- Dragon Pose
- Lizard Pose
2021-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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...
- 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
- Max Reps Chin Ups
- Max Reps Banded Tricep Ext.
- 10-15 Hammer Curls
- 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
- 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
- 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
- Twisted Cross
- Legs Up Wall
2021-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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...
Tabata 8x20:10
- Lunges
- Sit-Ups
- Box Jumps/Steps 20"
- KB Deadlifts
---------------------------------------------
- Lightly Foam Roll Hams/Glutes
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
- Single Leg Saddle
- Twisted Cross
2021-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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...
- 5 KB RDL
- 5/5 KB Presses
- 7 Goblet Squats
- 10 KBS
- 5 Push-Ups
- 10 Lunges
- 10/7 Calories Row/Bike
---------------------------------------------
- Banded Blackburns
- 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
- Dragon Pose
- Saddle w/Eagle Arms
2021-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Power Cleans
- Burpee Pull-Ups
- 200m Row
Alpha: 155/105
Omega: 115/75; Jumping PU
Fitness: 75/55; Ring Row
- Supine Twist
- Lizard Pose
2021-03-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Seated Forward Fold
- Single Leg Saddle
2021-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
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
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
- Twisted Cross
- Foam Roll Lats/Glutes/Hams/Calves
- Lizard Pose
2021-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Lunges
- Sit-Ups
- Push-Ups
- Air Squats
---------------------------------------------
- 400m Run
- 20 Plank Shoulder Taps
- 15 GHD Sit-Ups
- 20 WTD Sit-Ups
- 20 Back Rack Lunges
- 20 Bent Over Rows
- 20 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Standing Forward Fold
2021-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
Tabata 8x20:10
- Calorie Bike
- Sit-Ups
---------------------------------------------
- Banded Blackburns
- 1000m Bike
21-15-12-9-6 Push Press
- 30 AbMat Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Seated Straddle
- Foam Roll Glutes/Quads
2021-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec Plank
- 30 sec Bar Hang
- 5 Push-Ups
- 10 Ring Rows
- 10 Lunges w/Pass-Through
- 10 Air Squats
---------------------------------------------
- OH Distraction
- 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
- Saddle Pose
- Twisted Cross
2021-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
---------------------------------------------
- 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
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups
- Foam Roll Glutes/Hams/Calves
- Low Dragon
2021-03-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
- 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
- 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
- 5 Push-Ups
- 10 Air Squats
- 5 Inchworms
- Bear Crawl
- 10 Lunges
- 1 Wall Walk
- 3 sets DU Practice
---------------------------------------------
- Workout Area Prep
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
- Saddle Pose w/Eagle Arms
- Legs Up Wall
2021-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 250m Row
- 5 KB RDL
- 5 Goblet Squat
- 10 KBS
- 5 KB Sit-Ups
- 10-15 Weighted Push-Ups
- 7-10 Strict Pull-Ups
- 10-15 Weighted Dips
- 9 Box Jumps 24/20
- 12 Alt. KB Snatches
- 21 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
- Single Leg Saddle
- Single Leg Forward Fold
2021-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 5 Superman
- 10 Sit-Ups
---------------------------------------------
- Foam Roll Glutes/Hams
- 600m Run
- 30 AbMat Sit-Ups
- 15 Push-Ups
- Supine Twist
- Thread the Needle
2021-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Sled Push
- 10 Lunges
- 30 sec Plank
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 35 DU/50 Singles
---------------------------------------------
- Banded Blackburns
- 10 Back Squats
- 25 DU/50 Singles
Alpha: 135/95; Doubles
Omega: 115/75; Doubles
Fitness: 75/55; Singles
- Lizard Pose
- Pigeon Pose
2021-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- Lunges
- Push-Ups
- Sit-Ups
- Air Squats
---------------------------------------------
- Instep Series Stretch
- 30 Clean and Jerks
- 30 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Saddle Pose
2021-03-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
- 5 MB RDL
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 10 MB Lunges
- 5 MB Push-Ups
---------------------------------------------
- Foam Roll Lats/Glutes/Hams
- WBS
- Lunges
- 400m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Down Dog
- Seal Pose
2021-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Lunges
- 5 Dips
- Sled Push
---------------------------------------------
- Banded Blackburns
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness: 35/20; Ring Rows
- Pigeon Pose
- Saddle w/Archer Arms
2021-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Goblet Squats
- 15 KBS
- 10 KB Presses
- 5 KB RDL
- 10/7 Calorie Row
- 30/60/30 R/C/L Plank
- 30-60 sec Hollow Hold
- 10-15 BB Straight Leg Sit-Ups
- 40 sec Calorie Row/ Rest 20sec
- 40 sec Burpees/ Rest 20sec
- 40 sec KBS/ Rest 20sec
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll Lats/Glutes/Hams
- Puppy Dog
2021-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Strict Pull-Ups
- 3x Unbroken DU
---------------------------------------------
- Instep Series Stretch
- Thrusters
90-60-30 (120-90-60)
- DU/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Eagle Arms
- Low Dragon
2021-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Sit-Ups
---------------------------------------------
- PVC Front Rack Stretch
- 10 S2OH
- 10 T2B/K2E
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Frog Pose
- Thread the Needle
2021-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
---------------------------------------------
- 10 BB Glute Bridges
- 10 Floor Press
- 2km Row
- 100 Air Squats or 50 Pistols
- 30 Hang Power Cleans
Alpha: 155/105; Pistols
Omega: 115/75; Air Squats
Fitness: 75/55; Air Squats
- Single Leg Saddle Pose
- Twisted Cross
2021-02-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 200m Run
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
- Lizard Pose
- Foam Roll Glutes/Quads/Calves
2021-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 8 Box Jumps
- 6 Sit-Ups
- 4 Push-Ups
------------------------------------------
- 5 MB RDL
- 5 MB Cleans
- 5 MB Squats
- 5 MB Presses
- 5 MB Rocket Jumps
- Deadlifts
- Box Jumps/Steps
Alpha: 275/185; 30/24
Omega: 205/145; 24/20
Fitness: 135/95; 20/20
- Bound Ankle
- Saddle w/Eagle Arms
2021-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
------------------------------------------
Tabata 8x20:10
- Calorie Row/Bike
- Sit-Ups
- Drop Set BB Bicep Curls
- ME DB Standing Skull Crushers
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the Worlds
3-6-9-12-15-18-21...etc
-Calorie Row/Bike
- Push-Ups
- Sit-Ups
- Seal Pose
- Down Dog
2021-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Sit-Ups
----------------------------------------
- Instep Series Stretch
- Back Squat
1-2-3-4-5-6-7-8-9-10
- GHD Sit-Ups
Alpha: BW
Omega: .75 BW; GHD Sit-Ups
Fitness: .5 BW; Sit-Ups
- Lizard Pose
- Couch Stretch
2021-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5/3 Calorie Bike
- 5 Push-Ups
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 10 Bench Dips
---------------------------------------
- 0H Distraction
- Power Cleans
- HSPU
Directly into
15-10-5
- Power Snatch
- Ring Dips
Alpha: 115/75; HSPU; Ring Dips
Omega: 95/65; Inverted Push-Ups; Matador
Fitness: 75/55; Push-Ups; Bench Dips
- Thread the Needle
- Foam Roll Lats/Glutes/Hams
2021-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 30 sec Plank
- 10 Lunges
- 10 Glutes Bridges
---------------------------------------
- Banded Blackburns
- 20 Front Squats
- 20 T2B/K2E
- 10 Squat Cleans
- 10 Bar Muscle-Ups
Alpha: 115/75
Omega: 95/65; Pull-Ups
Fitness: 75/55; Banded Pull-Ups
- Single Leg Forward Fold
- Twisted Cross
2021-02-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Pull-Ups
- 10 Lunges
- 600m Run
- 25 Burpees
- 15 S2OH
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Saddle w/Archer Arms
2021-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Banded Blackburns
---------------------------------------------
- Rope Climb Practice
- 25 Calorie Row
- 12 Power Snatches
- 3 Rope Climbs
Alpha: 115/75; Rope Climbs
Omega: 95/65; 9 Strict Pull-Ups
Fitness: 75/55; 15 Ring Rows
- Straddle
- Down Dog
2021-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- MB Cleans
- Lunges
---------------------------------------------
- 1 mile Bike
- ME Dips
- 30 Banded Bicep Curls
- 40 Banded Tricep Ext.
- 12 Deadlifts
- 24 Box Jumps 24/20
- 36 WBS
Alpha: 225/155; 20/14
Omega: 185/125; 16/12
Fitness: 135/95; 14/10
- Foam Roll Glutes/Hams/Quads
- Frog Pose
2021-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10 Air Squats
---------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Floor Press
- 20 GHD Sit-Ups
- 10 Bent Over Rows
- 20 Hip Extensions
Alpha: 135/95
Omega: 115/75; AbMat Sit-Ups/Supermans
Fitness: 75/55; Sit-Ups/Supermans
- Lizard Pose
- Legs Up Wall
2021-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- Sled Push
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Rocket Jumps
---------------------------------------------
- PVC Front Rack Stretch
1000m Row
50 Thrusters, 45#
30 Pull-ups
Omega: 45/35; Banded Pull-Ups
Fitness: 45/35; Ring Rows
- Seal Pose
- Seated Forward Fold
2021-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Air Squats
- 10 Glute Bridges
- 5 Broad Jumps
- 5 Strict Pull-Ups
---------------------------------------------
- Attempt 3 HSPU or HS against wall
- Smash Forearms/Triceps
- 5 HSPU
- 10 Power Clean
- 15 Burpees
- 20 Kettlebell Swings
- 25 Wallball Shots
Alpha: 135/95; 53/35; 20/14
Omega: 115/75; 44/26; 16/12; Inverted Push-Ups
Fitness: 75/55; 35/20; 14/10; Push-Ups
- Twisted Cross
- Thread the Needle
2021-02-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 3 Bear Complex*
---------------------------------------------
- Deadlift
- Power Clean
- Front Squat
- Shoulder Press
- Back Squat
- 10 Thrusters
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Saddle w/Eagle Arms
- Low Dragon
2021-02-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Box Steps
- 5 Swimmers
- 10 Air Squats
- 10 Good Mornings
- 5 Strict Pull- Ups
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Omega: 16/12; 65/55
Fitness: 14/10; 45/35
- Thread the Needle
- Down Dog
2021-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Row
- 10 Push-Ups
- 10 Lunges
- 15 KBS
- 25 Banded Sit-Ups
- 40 Flutter Kicks
- 40 Scissor Kicks
- 12/8 Calorie Row
- 10 KBS
- 50′ BW Lunge
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Pigeon Pose
- Bound Ankle
2021-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- DU
- Air Squats
---------------------------------------------
- 10 Banded Good Mornings
- 7 Back Squats
- 50 DU/75 Singles
- 7 C2B Pull-Ups
Alpha: 155/105
Omega: 115/75; Pull-Ups
Fitness: 75/55; Banded Strict Pull-Ups or Ring Rows
- Seal Pose
- Seated Straddle
2021-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 7 Clean and Jerks
- 14 Toes to Bar
- 21 Box Jumps/Steps
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Glutes/Hams/Calves
- Frog Pose
2021-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 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
- Thread the Needle
- Lizard Pose
2021-02-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5/5 KB Presses
- 10 Jumping Air Squats
- 5 Push-Ups
- 10 KBS
- 50 KB Snatch
- 75/50 Calorie Row
- 50 KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Supine Twist
2021-02-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike/Row
- Box Steps
---------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 21 Front Squats
- 21 Push Presses
- 21 Hang Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Pigeon Pose
- Instep Series Stretch
2021-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Chin Ups
- 8 Push-Ups
- 5 Dips
- Sled Push
- 200m Run
- ME BB Bicep Curl
- ME Skull Crusher
- 15 Arnolds
- 60 sec Hang Clean
- 60 sec S2OH
- 60 sec Sit-Ups
*1:00 Rest
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Foam Roll Glutes/Hams/Quads
- Seated Forward Fold
2021-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Plank Walk
- 10 Glute Bridges
- 5 MB Deadlifts
- 5 MB Squats
- 5 MB Presses
- 10 MB Sit-Ups
---------------------------------------------
- Instep Series Stretch
- 400m Run
- 35 WBS
- 50 AbMat Sit-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Supine Twist
- Seal Pose
2021-02-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5 Dips
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 10/7 Calorie Bike/Row
- Calorie Bike/Row
- Burpees
- KBS
- Goblet Squats
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Twisted Cross
2021-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Side Lunges
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 50 DU/75 Singles
---------------------------------------------
- Banded Blackburns
- Hang Power Snatches
- Thrusters
- 30 DU/45 Singles
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
- Puppy Dog
- Dragon
2021-01-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 800 Meter Run
- Three Rounds
- 5 Power Cleans
- 5 Front Squats
- 5 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Low Dragon
- Standing Straddle
2021-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 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
- 21/15 Calorie Bike
- 18 Alternating KB Power Clean
- 15 Burpees
- 12 Single KB Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Single Leg Saddle
- Single Leg Forward Fold
2021-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Plank Shoulder Taps
- Push-Ups
- 10-12 BB Rollout
- 10-12 Windshield Washers
- 10-12 GHD Sit-Ups
18min AMRAP
Max Meters of Running
Partner 1
- 400 Meter Run
Partner 2
- 10 Bent Over Rows
- Plank Until Partner Returns
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Swap when runner returns
- Seated Forward Fold
- Foam Roll Calves/Quads
2021-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Air Squats
- 5 Push-Ups
- 5 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
----------------------------------
- 10 Glute Bridges
- 15 Deadlifts
- 30 Jumping Air Squats
- Max Cal Row
Alpha: 225/155
Omega: 185/125
Fitness: 115/75
- Seated Straddle
- Legs Up Wall
2021-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Dips
- 5 Strict Pull-Ups
- 10 Air Squats
----------------------------------
- Banded Blackburns
- 200m Run
- 20 Abmat Sit-Ups
- 10 Hang Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
2021-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Narrow Grip Push-Ups
- 10/10 Plank Shoulder Taps
- 5 Chin-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Back Squats
- 5 Good Mornings
----------------------------------
- Smash Forearms/Triceps
- 10 Burpees
- 20 Front Squats
- 10 Burpees
- 20 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Puppy Dog
2021-01-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 30 sec Plank
- 10 Air Squats
- 30 sec Plank
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------------------
- Banded Blackburns
- 20 Power Cleans
- 600m Run
- 20 Push Jerks
- 600m Run
- 20 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Saddle w/Archer Arms
- Lizard Pose
2021-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Glute Bridges
- 10 Shoulder Taps
- 30 sec Plank
- 5 Dips
- 10 Air Squats
----------------------------------
- 3 Candlesticks/Reverse Burpees
- HRPU
- Deadlifts
- Bike Calories
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Frog Pose
- Standing Straddle
2021-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 75 DU/125 Singles
----------------------------------
- 50 Calf Raises
- 40 Banded Tricep Ext.
- 40 Banded Bicep Curls
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- 500m Row
- 400m Run
- 75 DU/125 Singles
Rest 2 Minutes
Alpha: Doubles
Omega: Doubles
Fitness: Singles
- Pigeon Pose
- Seated Straddle
2021-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------------
- Sled Push
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10 Air Squats
- 15 KBS
- 10 KB RDL
- 5 KB Sit-Ups
- 5 KB Glute Bridges
- 10 Power Snatches
- 20 OHS
- 30 AbMat Sit-ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 5 Broad Jumps
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 Calorie Bike
----------------------------------
- OH Distraction
- 100 DU/150 Singles
- 5 Power Clean
Alpha: 225/155
Omega: 155/105
Fitness: 115/75
- Lizard Pose
- Legs Up Wall
2021-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Plank Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------------
- Banded Blackburns
- 10 Hang Power Cleans
- 5 Burpees
- 10 Thrusters
- 5 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Thread the Needle
2021-01-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Strict Pull-Ups
- 8 Push-Ups
- 12 Air Squats
- 10 Lunges w/Pass-Through
---------------------------------------
- 5 RDL
- 5 Hang Clean
- 5 Front Squat
- 5 Back Squat
- 5 OHS
- 5 Hang Power Snatches
- 10 Jumping Lunges
- 15/10 Calorie Bike
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Down Dog
- Legs Up Wall
2021-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Plank Walk
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5/5 KB Presses
- 5 Goblet Squats
- 10 KBS
- 5 KB RDL
----------------------------------
- 21 KBS
- 15 Goblet Squats
- 9 Box Jumps/Steps 24/20
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Eagle Arms
- Lizard Pose
2021-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 35 DU/60 Singles
----------------------------------
- Banded Blackburns
- 12-15 GHD Sit-Ups
- 12-15 BB Roll Out
- 30 sec Acc. Hollow Hold
- 21 DU/42 Singles
- 9 Burpees
Alpha: Doubles
Omega: Doubles
Fitness: Singles
- Max Meter Row
- 21 DU/42 Singles
- 9 Burpees
Alpha: Doubles
Omega: Doubles
Fitness: Singles
- Bound Ankle
- Single Leg Saddle
2021-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
----------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Morning
- Power Cleans
- Front Squats
- Push Jerks
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Single Leg Forward Fold
- Pigeon Pose
2021-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Plate RDL
- 10 Plate Raises
- 10 Plate Squats
- 10 Plate Sit-Ups
- 200m Run
----------------------------------
- 10 Banded Good Mornings
- 60/40 Calorie Bike
- 40 AbMat Sit-ups
- 200m Plate Run
- 40 Plate Hops
- 60/40 Calorie Bike
- 800m Run
Alpha: 45/35
Omega: 35/25
Fitness: 25/10
- Lizard Pose
- Saddle w/Archer Arms
2021-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
Tabata 8x20:10
- Push-Ups
- Lunges
----------------------------------
- 10 Glute Bridges
- 27 Air Squats
- 21/15 Calorie Row
- 15 HRPU
- 9 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Thread the Needle
- Twisted Cross
2021-01-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Strict Pull-Ups
- 6 Air Squats
- 8 Lunges w/Pass-Through
- 50 DU/75 Singles
- 8 Lunges w/Pass-Through
- 6 Air Squats
- 5 Ring Rows
- 200m Jog
- 40 KBS
- 40 Goblet Squats
- 80 DU/120 Singles
- 800m Run
- 20 KBS
- 20 Goblet Squats
- 40 DU/60 Singles
- 400m Run
- 10 KBS
- 10 Goblet Squats
- 20 DU/30 Singles
Alpha: 53/35; DU
Omega: 44/26; DU
Fitness: 35/20; Singles
- Foam Roll Calves/Hams/Quads/Glutes
- Supine Twist
2021-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Jumping Lunges
- Sled Push
- 10 Air Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
- 15/12 Calorie Row or Bike
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Seated Straddle
- Dragon Pose
2021-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 16x20:10
- Flutter Kicks
- KBS
- KB Presses
- Air Squats
- Max Reps Bicep Curls
- Max Reps Strict Chin-Ups
-Max Reps Dips
- Sit-Ups
25-20-15-10-5
- Push-ups
After Each Round
- 350m Row
- Twisted Cross
- Thread the Needle
2021-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- Duck Walk
- 5 Box Jumps
- 6 Box Step-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 30 sec Plank
------------------------------
- Banded Blackburns
- 500m Row
- 15 Box Jumps/Step-Ups
- 10 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Low Dragon
- Seal Pose
2021-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Turf Plank Walk
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
-------------------------------------
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 7 Power Snatch
- 7 OHS
- 10/7 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Puppy Dog Pose
- Foam Roll Lats/Glutes/Quads
2021-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Push-Ups
- 5 Broad Jumps
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
-----------------------------------
- 30 sec Wall Sit
- PVC Front Rack Stretch
- Smash Forearms
- 2000m/1600m Row
- 100 DU/15 Singles
- ME Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Supine Twist
- Dragon Pose
2021-01-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
2021-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
***9AM CLASS ONLY***
"You Go, I Go"
- 20 Power Clean
- 21 WBS
- 200m Run
- 20 Push Press
- 21 Sit-Ups
- 200m Run
- 20 Back Squats
- 21 Lunges
- 200m Run
- 20 Deadlifts
- 21 Push-Ups
- 200m Run
- 20 Power Snatch
- 21 Box Jumps
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 65/45
*One Works/One Rests
*Run Together
- May today be the day that starts an amazing year
2020-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
***8:30AM CLASS ONLY***
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
- Be Safe, Be Warm, Be Kind
2020-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
- Sled Push
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 400 Meter Run
- 16 Push-ups
- 18 Air Squats
- 12 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
2020-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
- Sled Push
- 8 Step-Ups
- 5 Push-Ups
- 10/10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------------------
- Banded Blackburns
- Box Jumps/Steps 24/20
90-60-30(120-90-60)
- DU/Singles
Directly into…
15-12-9
- Deadlifts
60-40-20(100-75-50)
- DU/Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Puppy Dog
- Dragon Pose
2020-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
- 10 Lunges
- 30sec Wall Sit
Tabata 8x20:10
- Goblet Squats
- KBS
-----------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps
- 400 Meter Run
Then Max Rounds
- 12 Front Squats
- 6 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 400 Meter Run
Then Max Rounds
- 9 Thrusters
- 6 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 400 Meter Run
Then Max Rounds
- 6 Clusters
- 6 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Pigeon Pose
- Foam Roll Quads/Glutes/Lats
2020-12-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
***GYM is CLOSED***
2020-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
***GYM is CLOSED***
2020-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
***8AM CLASS ONLY***
- 5 RDL
- 5 Bent Over Row
- 5 Clean High Pulls
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Sit-Ups
- 7 Squat Clean
- 14 Sit-Ups
- 7 Push Press
**800m Run
Three Rounds
- 7 Squat Clean
- 14 Sit-Ups
- 7 Push Press
**800m Run
Three Rounds
- 7 Squat Clean
- 14 Sit-Ups
- 7 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Seated Straddle
2020-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
- Sled Push
- 10 Jumping Air Squats
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Supermen
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
-----------------------------
- Banded Blackburns
- 2500/2000m Bike
- 100 DU/150 Singles
With Time Remaining:
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Pigeon Pose
2020-12-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 200m Run
- 10 Good Mornings
- 15 Deadlifts
- 20 Back Rack Lunges
- 30/21 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seated Forward Fold
- Supine Twist
2020-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- Duck Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 500m Row
- 15 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Instep Series Stretch
- Saddle Pose
2020-12-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
Tabata 16x20:10
- Jumping Air Squats
- Push-Ups
- Lunges
- Box/Bench Dips
- 400m Run
- 5 Power Cleans
- 5 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Instep Series Stretch
- Bound Ankle
2020-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- Sled Push
- 5 Push-Ups
- 200m Run
- 5 Broad Jumps
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
- Eat Dessert
- Celebrate Togetherness
2020-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
-----------------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps
- 20 Russian KBS
- 35 AbMat Sit-ups
- 500m Row
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Pigeon Pose
- Seated Straddle
2020-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- Bear Crawl/Crab Walk
- 10 Lunges w/Passthrough
- 5 Broad Jumps
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
---------------------------------------
- Banded Blackburns
- Squat Clean
90-60-30 (120-90-60)
- DU/Singles
15-12-9
- S2OH
60-40-20 (90-70-50)
- DU/Singles
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Saddle w/Eagle Arms
- Lizard Pose
2020-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 PVC OHS
- 5 Strict Pull-Ups
————————————————-
- OH Distraction
EMOM
- 3 Burpees Over Erg
- Seal Pose
- Seated Forward Fold
2020-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
- 200m Run
- 800m Bike
---------------------------------------
- Gather Up Gear for Workout
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Foam Roll Glutes/Hams/Quads
- Dragon Pose
2020-12-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 1/2 mile Bike
- 800m Run
- 50 Back Squats
- 800m Run
- 75 Push-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Saddle Pose
- Seated Straddle
2020-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squat
- 5/5 WTD Lunges
- 5 Push-Ups
- 5 Sit-Ups
- 5 Strict Pull-Ups
- 200m Run
- 15 GHD Sit-Ups
- 20 Back Rack WTD Lunges (total)
- 10 Reverse Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Hams/Glutes
- Bound Ankle
2020-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 5 Superman
- 10 Sit-Ups
- 5 Strict Chin-Ups
----------------------------------
- 3 min DU Practice
- 12-15 BB Rollouts
- 10 BB Wipers
- 15 Hip Ext.
- DU/Singles
50-40-30-20-10
- Sit-Ups
25-20-15-10-5
- HRPU
- Seal Pose
- Pigeon Pose
2020-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
*** Bring a Dessert to Share ***
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Snatch Grip RDL
- 5 Snatch High Pull
- 5 Hang Power Snatch
- 5 OHS
- 5 Hang Squat Snatch
----------------------------------
- OH Distraction
- 5 Burpees
- 10 Power Cleans
- 10 Front Squats
- 10 Hang Squat Cleans
- 5 Burpees
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
- Puppy Dog
- Lizard Pose
2020-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- KB Presses
- KBS
- Goblet Squats
- KB RDL
----------------------------------
- Banded Blackburns
- 400m Run
- 21 KBS Swings
- 12 Goblet Squat
- 9 C2B Pull-Ups
Alpha: 53/35; C2BPU
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows
- Twisted Cross
- Thread the Needle
2020-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Air Squats
- 5 Yoga Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
----------------------------------
- Tricep Stretch
- 21 Air Squats
- 15 Deadlifts
- 9 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Foam Roll Quads/Lats/Glutes
2020-12-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5/5 KBS
- 250m Row
- 10 Goblet Squats
- 400m Bike
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
- 800m Run
- 30 KBS
- 30 Pull-Ups
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Saddle w/Archer Arms
- Twisted Cross
2020-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 Box Step-Ups
- 10 Lunges
- 8 Push-Ups
- 10 Air Squats
- 6 Dips
- 10 Sit-Ups
- 4 Strict Pull-Ups
----------------------------------
- Ankle Mobilization
- 7 Power Snatch
- 7 Burpees
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Down Dog
- Saddle Pose
2020-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 Sit-Ups
- 5 Strict Pull-Ups
- ME BB Bicep Curls
- 12-15 Arnolds
- 15 DB Tricep Kickbacks
- 10 Sit-Ups
- 10 Supermans
- 20 KBS
- 20 Goblet Squats
- 200m Single KB Farmers Carry
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Puppy Dog
- Lizard Pose
2020-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Broad Jumps
- 5 Swimmers
- 5 Yoga Push-Ups
----------------------------------
- 10 Banded Good Mornings
- Back Squat
- Push Press
- Jumping Lunges
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
- Frog Pose
- Saddle Pose w/Eagle Arms
2020-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Push-Ups
- Box Jumps
- Glutes Bridges
- Lunges
----------------------------------
- Banded Blackburns
- 30 Power Clean
Two Rounds
- 15 Lateral Burpees Over Bar
- 15 Front Squats
Three Rounds
- 10 Lateral Burpees Over Bar
- 10 Hang Squat Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Foam Roll Quads/Hams/Glutes/Lats
2020-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 200m Run
----------------------------------
- OH Distraction
- Smash Forearms/Triceps
Buy-In: 800m Run Then,
- 50 DU/100 Singles
- 35 Air Squats
- 20 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Poss
- Thread the Needle
2020-11-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
2020-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
2020-11-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
8AM CLASS ONLY
- 20 Pull-Ups/Ring Rows
- 20 Push-Ups
- 20 Sit-Ups
- 20 Air Squats
Helen's House
- 400m Run
- 21 KBS
- 12 Pull-Ups/Ring Rows
Fran's House
- 15 Thrusters
Nancy's House
- 400m Run
- 15 Overhead Squats
Grace/Isabel's House
- 20 G2OH
Kelly's House
- 400m Run
- 30 Box Jumps/Steps 24/20
- 30 Wall Balls
Alpha: 53/35; 95/65; 20/14
Omega: 44/26; 75/55; 16/12
Fitness: 35/20; 45/35; 14/10
- Be Generous
- Be Kind
- Enjoy Your Loved Ones
2020-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
***5, 6:30, 8:30, 11, and 4pm***
- Sled Push
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
Omega: 75/55; Banded Pull-Ups
Fitness: 45/35; Ring Rows
- Thread the Needle
- Low Dragon
2020-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- All Classes
- Bring a Dish to Share
- Grab a Snack
----------------------------------
- 200m Run
- Sled Push
- 1/4 mile Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
2020-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 10 Sit-Ups
- 400m/300m Row
----------------------------------
- Instep Series Stretch
- 8 C2B Pull-Ups
- 8 Weighted Step Back Lunges
- 12 Push-Ups
- 16 AbMat Sit-Ups
Alpha: 95/65; C2B PU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Banded Pull-Ups or RR
- 4 C2B Pull-Ups
- 6 Weighted Step Back Lunges
- 8 Push-Ups
- 12 AbMat Sit-Ups
Alpha: 115/75; C2B PU
Omega: 95/65; Pull-Ups
Fitness: 45/35; Banded Pull-Ups or RR
- Twisted Cross
- Single Leg Saddle
- Single Leg Forward Fold
2020-11-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- Sled Push/Drag
- 10 MB RDL
- 10 MB Presses
- 10 MB Cleans
- 10 MB Jumping Squats
- 10 MB Sit-Ups
- 200m Run w/MB
- 50 Power Clean and Jerks
- 400m Run
- 30 Weighted Lunges
- 200m Run w/Plate
- 30 Weighted Lunges
- 400m Run
- 50 Power Clean and Jerks
- 600m Run
Alpha: 95/65; 45/35
Omega: 75/55; 35/25
Fitness: 45/35; 25/15
- Dragon Pose
- Instep Series Stretch
2020-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
Tabata 16x20:10
- Air Squats
- DU/Singles
- Lunges
- DU/Singles
- 10 Back Squats
- 40 DU/80 Singles
- 10 Squat Cleans
- 40 DU/80 Singles
Alpha: 115/75
Omega: 96/65
Fitness: 45/35
- Lizard Pose
- Fragon
2020-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- 10 Sit-Ups
- 8 Lunges w/Pass-Through
- 6 Push-Ups
- 4 Strict Pull-Ups
----------------------------------
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 20 Back Ext.
- 10/10 Landmine Twist
- 15/15 Landmine Presses
- AbMat Sit-Ups
After Each:
- 10 Double KB Push Press
- 100m KB Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Archer Arms
- Twisted Cross
2020-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- 200m Run
- 1/2 Sled Push
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- Banded Blackburns
----------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Two Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
- Then, Max Reps Barbell Movement
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
Alpha: 135/95
Omega: 95/65; Banded PU
Fitness: 45/35; Ring Rows
- Single Leg Saddle
- Bound Ankle
2020-11-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- 5 Broad Jumps
- 200m Run
- 10 Lunges w/Pass-Through
- 10 Air Quads
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------------
- Smash Forearms/Triceps
- OH Distraction
- 200m Run
- 9 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 200m Run
- 9 Clusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Thread the Needle
2020-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- 3 Candlesticks
- Sled Push
- 3 Up/Downs
- 5 KB RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 KBS
----------------------------------
- PVC Front Rack Stretch
- 12 Candle Sticks (Reverse Burpees)
- 10 KB Thrusters Right Arm
- 12 Up/Downs
- 10 KB Thrusters Left Arm
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Lizard Pose
2020-11-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
- Push-Ups
- Sled Push
- Air Squats
- Lunges x2
- 800m Run
- 75 Power Snatches
- 800m Run
- 100 Walking Lunge
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Thread the Needle
- Foam Roll Lats/Glutes/Hams/Calves
2020-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/25 CLOSED
-Sat-11/26 CLOSED
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Ring Rows
- 5 Broad Jumps
- 21 Squat Cleans
- 75 DU/100 Singles
- 15 Squat Cleans
- 50 DU/75 Singles
- 9 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Frog Pose
- Bound Ankle
2020-11-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike
- Calorie Row
- 50 Banded Bicep Curls
- 50 Banded Tricep Ext
- ME Dips
- 10 Romanian Deadlifts
- 15 Plank-Ups
- 20 Weighted Glute Bridges
- 25 AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Seated Forward Fold
- Pigeon Pose
2020-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Swimmers
- 5 Broad Jumps
- 5 Strict Pull-Ups
----------------------------------
- OH Distraction
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
2020-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges w/Pass-through
- 10 Air Squats
- 10 Glute Bridges
----------------------------------
- Banded Blackburns
- 400 Meter Run
Three Rounds
- 4 Strict Pull-Ups
- 8 Power Cleans
- 12 Jumping Lunges
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Twisted Cross
- Saddle Pose w/Archer Arms
2020-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 8 Box Steps
- 10 Sit-Ups
- 6 Box Dips
- 10 Glutes Bridges
- 10 Air Squats
- 10 Good Mornings
----------------------------------
- Pigeon On A Box
- 10 Box Jumps/Steps 24/20
- 20 Deadlifts
- 30 AbMat Sit-Ups
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2020-11-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 mile Bike
- 10 Lunges
- 5 Push-Ups
- 15 DU/30 Singles
- 20 Air Squats, 30 DU/60 Singles, 200m Run
- 30 Air Squats, 30 DU/60 Singles, 200m Run
- 40 Air Squats, 30 DU/60 Singles, 200m Run
- 50 Air Squats, 30 DU/60 Singles, 200m Run
- 40 Air Squats, 30 DU/60 Singles, 200m Run
- 30 Air Squats, 30 DU/60 Singles, 200m Run
- 20 Air Squats, 30 DU/60 Singles, 200m Run
- 10 Air Squats, 30 DU/60 Singles, 200m Run
- Dragon Pose
- Couch Stretch
2020-11-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 10 Glute Bridges
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- Power Snatch
- Push-Ups
10-20-30
- Hang Squat Clean
- Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
2020-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec Wall Sit
Tabata 8x20:10
- KBS
- KB Thrusters
- 25 Wall Ball Sit-Ups
- 20 Russian Twists
- 15 GHD Sit-Ups
- 100′ Walking Lunge
- 200m Single Arm Farmers Carry
- 30 AbMat Sit-Ups
- Saddle Pose
- Bound Ankle
2020-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Close-Grip Push-Ups
- 5 Wide-Grip Push-Ups
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 30 sec Plank
- 10 Sit-Ups
- 35 DU/50 Singles
----------------------------------
- Banded Blackburns
- 10 KB Devil Press
- 35 DU/50 Singles
- 5 Lateral KB Burpees
Alpha: 44/26
Omega: 35/20
Fitness: 26/13
- Pigeon Pose
- Supine Twist
2020-11-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Suqats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Supermans
- 5 Swimmers
----------------------------------
- Smash Triceps/Forearms
- PVC Front Rack Stretch
- Front Squats
- 200 Meter Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Forward Fold
- Frog Pose
2020-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 200m Run
- 15 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Up
- 10 Swimmers
----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Back Squat
- 5 Good Morning
- 5 Glute Bridges
- 1 Round Cindy
- 1 Clean and Jerk
- 1 Round Cindy
- 2 Clean and Jerks
- 1 Round Cindy
- 3 Clean and Jerks
- 1 Round Cindy
- 4 Clean and Jerks
*Increase C&J each round
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Saddle Pose w/Eagle Arms
- Dragon Pose
2020-10-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
***8AM CLASS ONLY***
- 30 sec Walk the Plank
- 10 Ghoul Mornings
- 10 Lift the Dead
- 10 Monster Walks
- 10 Dancing Skeleton
- 10 Grave Risers
- 200m Run
- 75 Lateral Pumpkin Jumps
- 50 Pumpkin Push Presses*
- 100 Pumpkin Goblet Squats*
- 50 Pumpkin Box Jumps* 20"
- 75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Lizard Pose
- Corpse Pose
2020-10-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
----------------------------------
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Lunges
- 30 KB Russian Swings
- 30 KB Goblet Squats
- 30 KB Hang Squat Cleans
- 30 KB Power Snatches
- 30 KB Lunges
**Every Minute 3 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Couch Stretch
- Lizard Pose
2020-10-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
10/29: Pending the outcome of Hurricane Zeta, Alpha will open at 8:30am on Thursday, 10/29. Please stay posted for further updates. Stay safe.
- Sled Push/Drag
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 10 Swimmers
- 1/2 mile Bike
- Max Reps Chin-Ups
- Max Reps Standing DB Skull Crushers
- 21 Complex - DB
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- 10 Power Clean and Jerks
- 400m Run
- 100m Farmers Carry
Alpha: 155/105; 53/35
Omega: 115/75; 44/26
Fitness: 75/55; 35/20
- Single Leg Forward Fold
- Saddle Pose
2020-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
Tabata (8x20:10)
- KBS
- Goblet Squat
- Push-Ups
- KB RDL
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 12 Front Squats
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 9 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 6 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Frog Pose
- Bound Ankle
2020-10-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------------
- Banded Backburns
- 20 Deadlifts
- 40 AbMat Sit-Ups
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
- Thread the Needle
- Seated Forward Fold
2020-10-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
- 10 Glute Bridges
- 10 Air Squats
- 10 Push-Ups
- 15 KBS
- 10 KB RDL
----------------------------------
- Instep Series Stretch
Four Rounds
- 19 Kettlebell Ground-to-Overheads
- 19 Kettlebell Front Squats
- 19 Kettlebell Push-Ups (each hand)
- 400 meter Kettlebell Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Supine Twist
- Seal Post
2020-10-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 KB RDL
- 5 Push-Ups
- 5 Strict Pull-Ups/Negatives
- 40 Single KB Lunges
- 30 Single KB Alternating Power Clean
- 20 Burpees
*Every 2-Minutes: 20 DU/40 Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Supine Twist
- Lizard Pose
2020-10-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
- 30 sec Bar Hang
- 5 Push-Ups
- 10 Air Squats
- 5 Dips
- 10 Lunges
----------------------------------
- Instep Series Stretch
- 200mRun
- 5 Strict Pull-Ups
- 15 Deadlifts
Alpha: 225/155
Omega: 185/125; Banded Pull-Ups
Fitness: 135/95; 10 Ring Rows
- Bound Ankle
- Saddle w/Archer Arms
2020-10-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
- 200m Run
- Sled Push/Pull
- 1/2 mile Bike
- 10 Sit-Ups
- 20 Russian Twists
- 15 WTD GHD Sit-Ups
- 30 DB Side Bends
- 400m Run
- 60 sec Plank
- 20 Air Squats
- 800m Row
- 60 sec Flutter Kicks
- 20 Lunges
- 1 mile Bike
- 60 sec Scissor Kicks
- 20 Air Squats
- Couch Stretch
- Frog Pose
2020-10-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, 10/31
***8AM CLASS ONLY***
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
----------------------------------
- PVC Front Rack Stretch
- OH Distraction
3-6-9-12-15-18-etc.
- Power Snatches
- Push-Ups
- Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Legs Up Wall
2020-10-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec Plank
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
- 5 Dips
- 200m Run
- 50 DU/75 Singles
----------------------------------
- Smash Forearms/Triceps
- 800m Run
- 40 Front Rack Lunges
- 50 DU/75 Singles
- 400m Run
- 20 Front Rack Lunges
- 30 DU/45 Singles
- 200m Run
- 10 Front Rack Lunges
Alpha: 95/65; Doubles
Omega: 75/55; Doubles
Fitness: 45/35; Singles
- Saddle Pose
- Twisted Cross
2020-10-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------------
- Sled Push
- 200m Run
- 10 Air Squats
- 10 Lunges w/Pass-Through
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 15 Back Squats
- 7 Pull-Ups
- 10 Power Cleans
Alpha: 115/75
Omega: 95/65; Banded Pull-Ups
Fitness: 75/55; Ring Rows
- Supine Twist
- Thread the Needle
2020-10-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 6 Step-Ups
- 1/2 Box Push
- 6 Sit-Ups
- 5 KB RDL
- 5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
- 100 KBS
- 100 Box Jumps/Step-Ups
- 100 Sit-Ups
- 100 Pull-Ups
Alpha: 53/35
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; 150 Ring Rows
**Break-Up However
- Pigeon Pose
- Fragon
2020-10-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 30 sec Wall Sit
- 10 Lunges w/Pass-through
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 sec Plank
- Power Snatch
- Burpees
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Bound Ankle
- Legs Up Wall
2020-10-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Max Reps Reverse Curls
- Max Reps Dips
- Max Reps Push-Ups
- Air Squats
- Sit-Ups
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Forward Fold
- Single Leg Saddle
2020-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- KBS
- Goblet Squats
- KB Presses
- KB Thrusters
*1 Bell
----------------------------------
- KB Devil Press Practice
- 12 Double KB Thrusters
- 21 DU/42 Singles
- 9 Double KB Clean and Jerks
- 21 DU/42 Singles
- 6 KB Devils Press
Alpha: 44/26; Doubles
Omega: 35/20; Doubles
Fitness: 26/13; Singles
- Frog Pose
- Low Dragon
2020-10-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------------------
- 5 KB RDL
- 5 Goblet Squat
- 10 KBS
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness: 35/20; Ring Rows
- Lizard Pose
- Foam Roll Glutes/Hams/Quads
2020-10-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 40 DU/60 Singles
- 15 Power Cleans
- 7 Burpees
- 15 Back Rack Lunges
- 42 DU/64 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Dragon Pose
2020-10-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Air Squats
- Calorie Bike
- Sit-Ups
- KBS
- 10 Deadlifts
- 10 Glute Bridges
- 20 Sit-Ups
- 10 Pull-Ups
- 10 Power Cleans
- 20 T2B/K2E
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Seal Pose
2020-10-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Air Squats
- 200m Run
- 10 Push-Ups
----------------------------------
- Foam Roll Hams/Glutes
- Back Squats
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Saddle Pose
2020-10-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 10/10 Flutter Kicks
- 30 sec Plank
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- Sled Push/Pull
----------------------------------
- Banded Blackburns
- 30 Banded Sit-Ups
- 30 DB Side Bends
- 50 Flutter Kicks
- 10 GHD Sit-Ups
- 12 Single KB Hang Power Snatch
*Switch hands every 6 reps
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Frog Pose
- Instep Series Stretch
2020-10-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
----------------------------------
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
3-6-9-12-15-etc.
- Push-Ups
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Dragon Pose
- Bound Ankle
2020-10-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 5 Dips
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 50 DU/100 Singles
----------------------------------
- Banded Distraction
- 60 Doubles/90 Singles
- 20 Jumping Lunges
Max Rounds:
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Glutes/Hams/Calves
- Lizard Pose
2020-10-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Glute Bridges
- 10 RDL
- 10 Good Mornings
- 5 Strict Pull-Ups
----------------------------------
- Banded Pigeon Pose
- Clusters
- C2B Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Dragon Pose
- Saddle Pose w/Eagle Arms
2020-10-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Sled Pull
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Sit-Ups
- 5 Dips
- 9 Push Presses
- 15 Weighted Sit-Ups
- 21 Bent Over Rows
- 1 Minute Wall Sit
Alpha: 115/75; 35/25
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- Foam Roll
- Single Leg Forward Fold
2020-10-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike
- Air Squats
- Lunges
- Sit-Ups
- 100 Doubles/150 Singles
- 50 HRPU
- 100 Doubles/150 Singles
- 50 Alternating KB Squat Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Pigeon Pose
2020-10-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Goblet Squats
- 10 KB DL
- 5/5 KB Presses
- 10 KB Lunges
- 10 Sit-Ups
- 5 Strict Chin-Ups
- 200m Run
- 50 Banded Tricep Ext.
- 50 Banded Bicep Curls
- 12-15 DB Arnolds
- 30 KBS
- 100′ Single KB OH Carry*
- 15 GHD Sit-Ups
- 200m Farmer Carry
Alpha: 53/35; GHD Sit-Ups
Omega: 44/26; GHD Sit-Ups
Fitness: 35/20; AbMat Sit-Ups
*Swap when necessary
- Bound Ankle
- Foam Roll Quads/Glutes
2020-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- Sled Push
----------------------------------
- Banded Blackburns
- 7 Thrusters
- 7 Power Snatches
- 7 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Thread the Needle
- Lizard Pose
2020-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Supermans
- 5 Broad Jumps
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5 Dips
- 200m Run
----------------------------------
- OH Distraction
- 200m Run
- 7 Squat Cleans
- 40 DU/60 Singles
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
- Low Dragon
- Foam Roll Lats/Glutes/Hams
2020-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 20 Pull-Ups
- 10 Power Cleans
- 20 Push-Ups
- 10 Push Press
- 20 Sit-Ups
- 10 Back Squats
- 20 Jumping Lunges
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Forward Fold
- Seal Pose
- Dragon Pose
2020-09-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 500m Row
- 10 Lunges
- 200m Run
- 10 Sit-Ups
- 800m Run
- 50 Lunges
- 1600m Row
- 75 Sit-Ups
- 2 Mile Bike
- Low Dragon
- Bound Ankle
2020-09-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------------
- 5/5 KB Presses
- 5 Goblet Squats
- 5 KB RDL
- 10 KBS
- 10 KB WTD Lunges
- 10 Sit-Ups
- 8 KB Push Press x2
- 12 KB Front Squat x2
- 16 Weighted Plate Sit-Ups
- 20 KB Deadlifts x2
Alpha: 44/26; 35/25
Omega: 35/20; 25/15
Fitness: 18/13; 15/10
- Saddle Pose w/Archer Arms
- Lizard w/Ext. Arms
2020-09-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5/5 Figure Eights
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pill-Ups
- 5 Dips
----------------------------------
- Banded Blackburns
- 10 Barbell Rollouts
- 10 GHD Sit-Ups
- 30/60/30s Rotating Planks
75 Power Snatches, 75#
Omega: 65/45
Fitness: 45/35
- Supine Twist
- Couch Stretch
2020-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------------
Two Sets
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 1 Round of DT
- 15 Burpees
- 1 Round of DT
- 9 Burpees
- 1 Round of DT
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- 12 Deadlifts
- 9 Power Cleans
- 6 Push Jerks
- Foam Roll Hams/Glutes/Lats
- Seated Straddle
2020-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Glute Bridges
----------------------------------
- Foam Roll Chest/Triceps
- 25 C2B Pull-Ups
- 400m Run
- 50 Abmat Sit-Ups
- 800m Row
Alpha: C2B Pull-Ups
Omega: Pull-Ups
Fitness: 35 Ring Rows
- Forward Fold
- Twisted Cross
2020-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike
- Push-Ups
----------------------------------
- 5 RDL
- 5 Back Squat
- 5 Good Mornings
- 5 Glute Bridges
- 7 Hang Squat Cleans
- 20 DU/30 Single
- 7 Thrusters
- 20 DU/30 Singles
Alpha: 115/75; Doubles
Omega: 95/65; Doubles
Fitness: 45/35; Singles
- Supine Twist
- Dragon Pose
2020-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- Bear Crawl
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 1/2 mile Bike
- 200m Run
- 15 Burpees
- 200m Run
- Low Dragon
- Dragon Pose
2020-09-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 3 Bear Complexes
- Deadlift
- Power Clean
- Front Squat
- Shoulder Press
- Back Squat
- 50 DU/75 Singles
2-4-6-8-10-12-14-16-18-etc.
- Clusters
- 30 DU/ 45 Singles
Alpha: 115/75; Doubles
Omega: 75/55; Doubles
Fitness: 45/35; Singles
- Low Dragon
- Frog Pose
2020-09-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Supermans
- Bear Crawl
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- 10 Sit-Ups
- 15 GHD Sit-Ups
- 20/20 DB Side Bends
-15 Hip Extensions
- 10 Deadlifts
- 10 Push-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 10 C2B Pull-Ups
- 10 GHD Sit-Ups
Alpha: C2B Pull- Ups
Omega: Pull-Ups
Fitness: Ring Rows; AbMat Sit-Ups
- Seated Forward Fold
- Saddle w/Eagle Arms
2020-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB RDL
- 15 KBS
----------------------------------
- OH Banded Distraction
- Tricep Stretch
- Smash Forearms/Triceps
- 12 Power Snatches
- 6 Lat Burpees Over Bar
- 12 WTD Lunges
- 6 Lat Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Quads/Glutes/Lats
- Thread the Needle
2020-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges w/Pass-Through
----------------------------------
- Banded Blackburns
*Focus on Form
*Focus on Form
- 400m Row
- 20 Back Squats
- 800m Run
- 20 Front Squats
- 400m Row
- 20 Pull-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Saddle Pose
- Lizard Pose
2020-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Lunges w/Pass-Through
- 40 Air Squats
- 20 Power Cleans
- 10 Push Press
**Every 2 min - 40 DU/60 Singles
Alpha: 135/95; Doubles
Omega: 95/65; Doubles
Fitness: 75/55
- Foam Roll Calves/Hams/Glutes
- Dragon Pose
2020-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Swimmers
- 5/5 KB Presses
- 5/5 KB Rows
- 10 Goblet Squats
- 10 KBS
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
10-9-8-7-6-5-4-3-2-1
- Thrusters
- Pull-Ups
* 800m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Supine Twist
2020-09-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Row
- Sit-Ups
- 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
Fitness: 20; 65/50; 75/55; 44/26; 55/40
- Legs Up Wall
- Seated Straddle
2020-09-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 10 KBS
----------------------------------
- OH Banded Distraction
Three Sets
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- Max Reps Strict Chin-Ups
- Max Reps Dips
- 100m Farmers Carry
- 200m Run
- 30 KBS
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Couch Stretch
- Seated Forward Fold
2020-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Superman
- 5 Swimmers
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 35 DU/50 Singles
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 30 DU/45 Singles
- Twisted Cross
- Fragon
2020-08-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Air Squats
- Sit-Ups
Deck of Death
- Spades: Goblet Squats
- Clubs: Burpees
- Diamonds: Sit-Ups
- Hearts: KBS
- Joker: 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/30
**Face Card = 10 Reps
***Record # of Cards Completed
- Dragon Pose
- Foam Roll As Needed
2020-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 10 Jumping Air Squats
- 10 Lunges
- 5 Push-Ups
**Partner-Up**
- Drop Set Barbell Bicep Curl
- Drop Set Skull Crushers
- Max Reps Dips
- 40/30 Calorie Bike/Row
- 30 Goblet Lunges
- 20 Kettlebell Swings
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seated Forward Fold
- Foam Roll Lats/Glutes/Hams
2020-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Single Leg KB RDL
- 10 KB DL
- 10 Goblet Squats
- 5/5 KB Press
- 35 DU/50 Singles
----------------------------------
- Instep Series Stretch
- 5 Deadlifts
- 10 Push-Ups
- 15 Back Squats
- 30 DU/45 Singles
Alpha: 185/125
Omega: 135/95
Fitness: 75/55
- Couch Stretch
- Dragon Pose
2020-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 KB DL
- 15 KBS
- 5 Broad Jumps
----------------------------------
- Banded Blackburns
**Technique Focus
**Technique Focus
- 20 Jumping Lunges
- 20 Power Snatches
- 20 Jumping Lunges
- 20 Power Cleans
- 20 Jumping Lunges
- 20 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose
- Puppy Dog
2020-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 25 DU/50 Singles
- 5 Sit-Ups
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Air Squats
----------------------------------
- 5 Deadlifts
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 200m Run
- 80 DU/120 Singles
- 40 Sit-Ups
- 20 Push-Ups
- 10 Burpees
- 5 Bear Complex (DL; HPClean; FS; Press; BS)
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Twisted Cross
2020-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push (1/2)
- 200m Run
- Sled Pull (1/2)
- 10 Lunges
- 10 Air Squats
- Back Squat
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Low Dragon Pose
- Seated Straddle
2020-08-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15 KB Deadlifts
- 10 Goblet Squats
- 5/5 KB Presses
- 10 Push-Ups
- 5 Pull-Ups
----------------------------------
- OH Distraction
- 60 sec KB Thrusters
- 60 sec Single KB Power Cleans
- 60 sec Hops over the KB
- 60 sec Single Arm KB Push Presses
- 60 sec Burpees
- 1min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Happy Baby
2020-08-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Ring Rows
- Push Presses 45/35
- 50 Med Ball Mtn Climbers
- 20 Med Ball Russian Twists
- 25 Med Ball Sit-Ups
- 9 C2B Pull-Ups
- 15 Hand-Release Push-Ups
- 21 KBS
Alpha: 53/35
Omega: 44/26; Pull-Ups
Fitness: 35/20; 15 Ring Rows
- Lizard Pose
- Forward Fold
2020-08-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Sit-Ups
- 15 KB Deadlifts
- 10 KBS
- 10 Goblet Squats
- 5/5 KB Presses
----------------------------------
- 3 Attempts Unbroken DU
- 2 Front Rack Lunges
- 20 DU/30 Singles
**Add 2 Lunges each round (2-4-6-8-10, etc.)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 2 Power Clean
- 20 DU/30 Singles
**Add 2 Lunges each round (2-4-6-8-10, etc.)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Forward Fold
- Bound Ankle
2020-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 OHS
----------------------------------
- Banded Blackburns
**Technique Focus
**Technique Focus
- Power Snatch
- KB Turkish Sit-Ups
- BB Glute Bridges
- Flutter Kicks
Alpha: 115/75; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
- Saddle Pose w/Eagle Arms
- Dragon Pose
2020-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 8 Air Squats
- 6 Push-Ups
- 4 Strict Pull-Ups
----------------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5/5 KB Clean
- 5/5 KB Presses
- KB Clean & Jerk
- KB WTD Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Twisted Cross
2020-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 35 DU/50 Singles
- 5 MB Thrusters
- 5 Pull-Ups
- 6 Step-Ups
- 10 MB Deadlifts
- 8 MB Presses
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
- 10 Push-Ups
- 15 Deadlifts
- 25 Box Jumps Step-Ups 24/20
- 50 Ring Rows
- 100 WBS 16/12
- 300 Singles
- 400m Run w/Plate 35/25
- Legs Up Wall
- Lizard Pose
2020-08-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Push-Ups
- Lunges
- Sit-Ups
- Ring Rows
- 100' Front Rack Walking Lunge
- 350 Meter Row
- 20 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Bound Ankle
- Seal Pose
2020-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Row
- Lunges w/Pass-Through
- Push-Ups
- Air Squats
**Technique Focus
**Technique Focus
- Russian KBS (70/53)
- AbMat Sit-Ups
- 200m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Lizard Pose
- Saddle Pose
2020-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 KBS
- 15 KB Deadlifts
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Sit-Ups
----------------------------------
- PVC Front Rack Stretch
- Tricep Smash
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 75/55
Omega: 55/45; Ring Rows
Fitness: 45/35; Jumping Pull-Ups
**If you bust; AMRAP
- Thread the Needle
- Twisted Cross
2020-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Mtn Climbers
- 15 Air Squats
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- Unbroken DU
- 30 sec Plank
Three Sets
- Max Reps Tricep Kickbacks
- Max Reps Arnolds
- Max Reps Reverse Curls
- 15/12 Calorie Bike/Row
- 30 DU/45 Singles
- 5 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Low Dragon
- Dragon Pose
2020-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- 5 Push-Ups
- 10 Swimmers
- 10 Supermans
- 8 Step-Ups
- 5 Strict Pull-Ups
----------------------------------
- OH Distraction
- Power Cleans
- Box Jump Overs 24/20
- Front Squats
- T2B/K2E
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Forward Fold
- Seated Straddle
- Single Leg Forward Fold
- Seated Straddle
2020-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squauts
- 50/35 Calorie Bike/Row
- Max Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 50/35 Calorie Bike/Row
- Max P Clean & Jerk
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 50/35 Calorie Bike/Row
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Calves/Quads
- Lizard Pose
2020-08-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
----------------------------------
- Blackburns
- 21/15 Calorie Bike/Row
- 15 Burpee Box Jumps 24/20
- 200m Run
- Instep Series Stretch
- Foam Roll Quads/Hams/Glutes
2020-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------------
- Sled Push/Pull
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 200m Run
Three Sets
- 30 Plank Shoulder Taps
- 20/20 Kneeling DB Wood Choppers
- 15 Wtd. Plate Sit-Ups
- 15 Back Squats
- 12 SDHP
- 9 C2B Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seated Straddle
- Pigeon Pose
2020-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Goblet Squats
- Calorie Row
- KBS
- Calorie Bike
- 100 DU/150 Singles
- 50/35 Calorie Bike
- 100 DU/150 Singles
- 1500/1200m Row
- Dragon Pose
- Thread the Needle
2020-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15 Air Squats
- 10 Lunges w/Pass-Through
- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Fromt Squat
- 5 Shoulder Press
- 5 OHS
----------------------------------
- PVC Snatch Drills
**Technique Focus
**Technique Focus
3-6-9-12-15-18-etc.
- Clean and Jerks
- T2B/K2E
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Quads
- Saddle Pose w/Eagle Arms
2020-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5/5 Figure Eights
- 10 OHS w/PVC
- 10 Calorie Bike
- 5 Push-Ups
- 10 Goblet Squats
- 15 KBS
----------------------------------
- Banded Blackburns
- 20 WBS
- 10 Alt KB Snatch
- 20 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Twisted Cross
2020-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12 KBS
- 9 Goblet Squats
- 6/6 KB Presses
- 3/3 TGU
- 6/6 KB Single Arm Rows
- 9 KB RDL
- 12 KBS
- Single Arm Alternating KB Power Snatches
- Single Arm KB Hang Clean and Jerks
- Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Couch Stretch
2020-07-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Swimmers
- 5 Supermans
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 15 Push-Ups
- 100′ Walking Lunge
- 30 AbMat Sit-ups
- 100′ Farmers Carry
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Saddle w/Archer Arms
- Bound Ankle
2020-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sit-Ups
- Air Squats
- Calorie Bike
- Push-Ups
- Max Reps BB Bicep Curls
- Max Reps Skull Crushers
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- 30 Strict Pull-Ups
- 40 Shoulder Press
- 50 Back Squats
Alpha: 135/95
Omega: 115/75; Banded Pull-Ups
Fitness: 75/55; 45 Ring Rows
- Frog Pose
- Standing Straddle
2020-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 Box Step-Ups
- 4 KB RDL
- 6 Goblet Squats
- 12 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
- 30/21 Calorie Bike
- 30 Kettlebell Swings
- 30 Box Jumps 24/20
- 30 Deadlifts
Alpha: 53/35; 135/95
Omega: 44/26; 115/75
Fitness: 35/20; 95/65
- Seated Straddle
- Legs Up Wall
2020-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
----------------------------------
- OH Distraction
- 50 DU/75 Singles
- 5 Bar Muscle-ups
- 5 Power Snatches
*Increase weight each round
Alpha: Bar MU
Omega: 10 Pull-Ups
Fitness: 20 Ring Rows
- Twisted Cross
- Foam Roll Lats/Hams
2020-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7/5 Calorie Row
- 5 Push-Ups
- 5 Goblet Squats
- 10 Lunges
----------------------------------
- Banded Blackburns
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
**30/21 Calorie Row**
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
**30/21 Calorie Row**
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Eagle Arms
- Dragon Pose
2020-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Strict Pull-Ups
- 300m Row
- 5 Push-Ups
- 500m Bike
- 10 Air Squats
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
- Single Leg Forward Fold
- Frog Pose
2020-07-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Single Leg Glute Bridges
- 10 Sit-Ups
----------------------------------
- OH Distraction
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Seated Straddle
- Couch Stretch
2020-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/KB
- 15 KBS
- 10 Single Arm KB Row
- 25 DB Side Bends
- 20 Panther Shoulder Taps
- 15 GHD Sit-Ups
- 100′ KB WTD Walking Lunge
- 1 Rope Climb
- 15 KBS
- 1 Rope Climb
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Puppy Dog Pose
2020-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Row
- Glute Bridges
- 20 Calorie Row
- 10 KB Hang Clean & Jerks
- 15 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seated Forward Fold
- Twisted Cross
2020-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
----------------------------------
- Banded Blackburns
- 5 Deadlifts
- 15 AbMat Sit-ups
- 25 DU/50 Singles
Alpha: 245/165
Omega: 205/145
Fitness: 135/95
- Foam Roll Hams/Glutes
- Lizard Pose
2020-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5/5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Good Mornings
- 5 Back Squats
- 5/5 Single Leg Glute Bridges
- 10 Sit-Ups
- 9 T2B/K2E
- 15 WBS
Five Rounds
- 9 Power Clean
- 15 Front Squats
Alpha: 20/14; 135/95
Omega: 16/12; 105/70
Fitness: 14/10; 75/55
- Saddle w/Archer Arms
- Dragon Pose
2020-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike
10-8-6-4-2
- Calorie Row
20-16-12-8-4
- Sit-Ups
- 50 Deadlifts
- 50 Push-Ups/HRPU
- 50 BJ Over/ Step-Over
- 50 T2B/K2E
- 50 KBS
- 25 Pull-Ups/Ring Rows
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Smash Hamstrings
- Dragon Pose
2020-07-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 200m Run
Thrusters, 95# / 65#
Pull-ups
Fitness: 45/35: Jumping PU
*Rest 3min
- 10 Calorie Bike/Row
- 15 MB Sit-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Couch Stretch
- Legs Up Wall
2020-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Lunges w/KB
- 20/15 Calorie Bike/Row
- Max Reps Chin-Ups
- Max Reps Dips
- Max Reps BB Curl
- Max Reps Banded Tricep Ext.
- Max Reps Hammer Curls
- 15 Russian KBS
- 50′ Walking Lunges
- 20/15 Calorie Bike/Row
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Frog Pose
- Pigeon Pose
2020-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Roll Over to V Stretch
- 8/8 Side Bridge with Abduction
- 10 Lunges
- 5 KB RDL
- 10 KBS
- 8 Goblet Squat
- 5 KB Presses
- 6 Box Steps
- 5 KB Glute Bridges
- 20 WBS
- 10/10 Single Arm KB Clean
- 20 Box Jumps/Steps
- 10/10 Single Arm KB Push Press
- 20/15 Calorie Row
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Seated Straddle
- Seal Pose
2020-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7/5 Calorie Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 20 Shoulder Taps
- 30 sec Plank
----------------------------------
- Smash Triceps
- Strict Pull-Ups
- Calorie Bike
- Calorie Row
- Push-Ups
- Twisted Cross
- Thread the Needle
2020-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Warrior Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 50 DU/75 Singles
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squat
----------------------------------
- Blackburns
- 30 DU/45 Singles + 1 H Sqt Clean
- 30 DU/45 Singles + 2 H Sqt Clean
- 30 DU/45 Singles + 3 H Sqt Clean
- 30 DU/45 Singles + 4 H Sqt Clean
- Etc.
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
- Dragon Pose
- Legs Up Wall
2020-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KBS
- 10 Lunges
- 5 Push-Ups
- 25 KBS
- 200m Single Arm Farmer’s Carry
- 20/15 Calorie Bike/Row
- 100m Walking Lunge
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose w/Eagle Arms
- Couch Stretch
2020-07-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Broad Jumps
- 5 Good Mornings
- 5 Hang Squat Clean + Press + Back Squat
- 10 Sit-Ups
- 200m Run
- 60 DU/75 Singles
- 20 T2B/K2E
- 10 Hang Squat Clean
Alpha: 165/115
Omega: 135/95
Fitness: 115/75
- Instep Series Stretch
- Foam Roll Lats/Glutes/Hams
2020-07-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sit-Ups
- Calorie Bike
- 20 Russian Twists
- 25 MB Sit-Ups
- 20 Hip Ext.
- 20 Calorie Bike/Row
- 30 AbMat Sit-ups
- 200 KB Farmer's Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seated Straddle
- Pigeon Pose
2020-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
- 10 Ring Rows
-5/5 Single Leg RDL
- 5 Rounds of Cindy
- 15 Push Presses
- 3 Rounds of Cindy
- 9 Push Presses
- 1 Round of Cindy
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Foam Roll Glutes/Hams/Lats
- Thread the Needle
2020-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 5 Inchworms
- 5 Box Jumps
- 10 Swimmers
----------------------------------
- 10 BB Glute Bridges
- 500 Meter Row
- 12 Burpees
- 21 Box Jumps 20″
- Forward Fold
- Twisted Cross
2020-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KBS
-5/5 KB Presses
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Figure Eights
----------------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps
- 50 Air Squats
- 10 Front Squats
- 50 Air Squats
- 10 Push Jerks
- 50 Air Squats
- 10 Clusters
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Saddle Pose
- Dragon Pose
2020-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-------------------------------
- Gather Up Equipment for Workout
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
Omega: 95/65; 185/125; 53/35
Fitness: 75/55; 135/95; 44/26
- Dragon Pose
- Legs Up Wall
- Supine Twist
2020-07-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7/4/2020: HERO WOD
- 8AM ONLY
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Glute Bridges
- 5 Burpees
---------------------------------
- Instep Series Stretch
- 100′ Walking Lunges
- 20 Power Clean
- 100′ Walking Lunge
- 20 Front Squat
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Lizard Pose
- Couch Stretch
2020-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7/4/2020: HERO WOD
- 8AM ONLY
- Calorie Bike
- Flutter Kicks
- 15 Arnolds - DB
- Max Reps Skull Crushers - BB
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- 5 Toes to Bar
- 7/5 Calorie Bike
- 5 Hang Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Instep Series Stretch
- Foam Roll Lats/Hams
2020-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7/4/2020: HERO WOD
- 8AM ONLY
- 5/5 Single Leg RDL KB
- 10 KBS
- 5/5 KB Presses
- 10 Wtd. Lunge Steps
- 30 Lateral Barbell Burpees
- 45 Deadlifts
- 30 Lateral Barbell Burpees
- 1500/1200m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Thread the Needle
- Seated Straddle
2020-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7/4/2020: HERO WOD
- 8AM ONLY
- 20 Glute Bridges
- 10 Calorie Bike
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 20 Air Squats
- 24 Sit-Ups
- 16/12 Calorie Bike
- 6 Strict Presses
- Seal Pose
- Saddle w/Archer Arms
2020-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7/4/2020: HERO WOD
- 8AM ONLY
- Sled Push/Pull
- 8 Box Steps
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squat
- 10 KB Thrusters
---------------------------------
- Blackburns
- WBS
- Pull-Ups
- Thrusters
- Box Jumps 24/20
- KBS
Alpha: 20/14; 95/65; 53/35
Omega: 16/12; 75/55; 44/26
Fitness: 14/10; 45/35; 35/20
- Dragon Pose
- Twisted Cross
2020-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Plank Shoulder Touches
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 8 Lunges w/Pass-Through
- 10 Swimmers
------------------------
- Blackburns
- 4 Muscle-Ups
- 8 Push-Ups
- 12/8 Calorie Bike/Row
Alpha: As Written
Omega: Strict Pull-Ups
Fitness: 8 Ring Rows
- Foam Roll Chest/Hams/Calves
- Thread the Needle
2020-06-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
---------------------------------
- Bring Sally Up
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps 24/20
**50/35 Calorie Bike/Row
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps
**50/35 Calorie Bike/Row
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Seal Pose
- Down Dog
2020-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- Crab Walk
- 30 sec Plank
- 5 Strict Pull-Ups
- 20/20 Panther Shoulder Tap
- 20/20 Half Kneeling Wood Chop-DB
- 20/20 KB Side Bend
- 6 Deadlifts
- 9 Push-Ups
- 12 Sit-Ups
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Foam Roll Hams/Glutes
- Fragon
2020-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 12/10 Calorie Row
- 20/15 Calorie Row
- 40 DU/60 Singles
- 7 Front Squats
Alpha: 155/105
Omega: 125/85
Fitness: 85/60
- Standing Straddle
- Legs Up Wall
2020-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10/7 Calorie Row
- Lateral Burpee Over KB
- Pull-Ups
Three Rounds
- 15 Alt. KB Snatch
- 15/12 Calorie Bike
21-15-9
- Push-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll Lats/Quads
- Saddle Pose
2020-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
---------------------------------
- Blackburns
- OH Distraction
- 50 Air Squats
- 10 Power Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Lizard Pose
- Dragon Pose
2020-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, June 20 - No Gym due to Weightlifting Seminar
2020-06-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, June 20 - No Gym due to Weightlifting Seminar
- 500m Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 1 Deadlift*
- 10 T2B/K2E
- 15 Burpee Box Jump-Over 24/20
- Foam Roll Glutes/Hams/Lats
- Seal Pose
- Couch Stretch
2020-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, June 20 - No Gym due to Weightlifting Seminar
- Sit-Ups
- KB RDL
- Russian Twist
- KBS
- Max Reps Bicep Curls - BB
- Max Reps Strict Press - BB
- Max Reps Banded Tricep Ext.
- 12 Alt. KB Clean
- 8 KB Step-Ups 24/20
- 12 Alt. KB Presses
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seated Straddle
- Foam Roll Quads/Hams/Glutes
2020-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, June 20 - No Gym due to Weightlifting Seminar
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Wide Grip Push-Ups
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 200m Run
---------------------------------
- Banded Blackburns
- 2000m Row
- 75 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Saddle Pose w/Eagle Arms
- Frog Pose
2020-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, June 20 - No Gym due to Weightlifting Seminar
- 30 DU/45 Singles
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Swimmers
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
---------------------------------
- OH Banded Distraction
- Smash Forearms/Triceps
- 30 DU/45 Singles
- 10 Power Cleans
- 30 DU/45 Singles
- 10 Lat. Burpees Over Bar
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Twisted Cross
- Lizard Pose
2020-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5/5 Single Leg RDL
- 10 Goblet Squats
- 15 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
---------------------------------
- Instep Series Stretch
- OHS
- T2B/K2E
15-12-9
- Thrusters
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows
- Supine Twist
- Forward Fold
- Seal Pose
2020-06-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10/10 KB Clean and Jerks
- 10 Burpees
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Saddle w/Eagle Arms
2020-06-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Plate RDL
- 10 Plate Squats
- 10 Plate Presses
- 10 Plate Ground to OH
- 10 Push-Ups
- 350 Meter Row
- 20 Plate Hops
- 10 Thrusters
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Low Dragon
- Couch Stretch
2020-06-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5/5 Single Leg RDL
-10 Goblet Squat
- 15 KBS
- 20 Sit-Up
- Plank Shoulder Taps
- 6" Leg Hold
- Dead Bug Shimmy
- Sit-Ups
3-6-9-12-15...
- Deadlifts
- T2B/K2E
- Calorie Bike
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Legs Up Wall
- Thread the Needle
2020-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata
- Plank
- Lunges
- 20 Back Squats
- 20 Burpees
- 20 Wtd. Lunges
- 20 Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Lizard Pose
- Forward Fold
2020-06-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Strict Pull-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Calorie Bike/Row
21-15-9
- Shoulder to Overhead
- Pull-Ups
- 50/35 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Legs Up Wall
2020-06-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
- 20 WBS
- 20 Hang Power Snatches
- 20 Box Jumps/Steps 24/20
- 20 Front Squats
- 20/15 Calorie Row
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
- Pigeon Pose
- Saddle w/Archer Arms
2020-06-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 10 Box Step-Ups
- Sled Push
- 10 Lunges
- 5 Figure Eights
- 5 Pass-Throughs
- 5 PVC OHS
- 30 Wtd. Lunges
- 30 Box Jumps 24/20
- 30 T2B/K2E
- 30 Calorie Row/Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Hams/Glutes/Back
- Forward Fold
2020-06-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Ring Dips
- 20 Squats
- 35 DU/50 Singles
-------------------------------------------
- 5 Figure Eights
- 10 Pass-Throughs
- 25 DU/40 Singles
- 5 Power Snatch
- 25 DU/40 Singles
- 5 Muscle-Ups/10 Strict Pull-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35/20 Ring Rows
- Fragon Pose
- Supine Twist
2020-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 4/4 KB Presses
- 6 KB RDL
- 12 KBS
- 8 Step-Ups
- Max Reps BB Bicep Curl 45/35
- Max Reps DB Tricep Ext.
- 21 Complex (7 Front Raises/7 Lat Raises/7 Around the World)
- KBS
- Burpee BJ/Step-Up 24/20
- Front Squat
Alpha: 53/35; 135/95
Omega: 44/26; 115/75
Fitness: 35/20; 75/55
*No Rack
- Seated Forward Fold
- Seated Straddle
2020-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Upright Row
- Lunges
- Sit-Ups
- Glute Bridges
- Pull-Ups
1-2-3-4-5-6-7-8-9-10
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Pigeon Pose
2020-06-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 5 Good Morning
- 30 sec Hang
- 400m Row
- 25 KBS
- 20 WBS
- 15 Air Squats
- 10 Pull-Ups
- 5 Burpees
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
- Low Dragon
- Saddle Pose
2020-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 15 Deadlift
- 10 Push-Ups
- 10 Box Jumps/Steps
- 10 Burpees
- 15 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Lizard Pose
- Saddle Pose
2020-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Pull
- 20 Lunges
- 15 Air Squats
- 10 Push-Ups
- 5 Pull-Ups
- 30 Burpees
- 30 Jumping Lunges
- 30 Air Squats
- 30 Mountain Climbers
- 3 minute Plank Hold
- 800 meter Medicine Ball Run (together)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
If ball touches ground, then both perform 10 Burpees.
- Low Dragon
- Twisted Cross
2020-05-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 5 Push-Ups
- 6 Swimmers
- 10 Sit-Ups
- 5 Strict Pull-Ups
30 Clean and Jerks, 135# / 95#
Fitness: 75/55
- Saddle Pose
- Ext. Arm Lizard
2020-05-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Lunges w/Pass-Through
- 5 Broad Jumps
- 200m Run
- 10 Swimmers
- 750m Row
- 25 Russian KBS
- 2mile Bike
- 25 Russian KBS
- 600m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- 75 Object Row or 800m Run or 4min
- 25 KBS or Object Presses
- 2mile Bike or or Run 6min
- 25 KBS or Object Presses
- 600m Run or 3min
- Single Leg Forward Fold
- Pigeon Pose
2020-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Good Mornings
- 5/5 Single Leg Glute Bridges
- Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------------
- Instep Series Stretch
Buy-In: 1978m Row
- 27 Power Clean
- 27 Box Steps/Jumps
- 27 Deadlifts
- 27 Box Steps/Jumps
- 27 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Buy-In: 1978m Row/Run 8min
- 27 Object Ground to Shoulder
- 27 Box Steps/Jumps
- 27 Glute Bridges
- 27 Box Steps/Jumps
- 27 Object S2OH
- Thread the Needle
- Down Dog
2020-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
• Use Bay Door for gym entry
• Wellness Checks including temperatures will remain
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results if necessary
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
--------------------------------
- 10 Glute Bridges
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
- 10 Push-Ups
- 200m Run or 45-60 sec
- 20 Lunges
- 200m Run or 45-60 sec
- 30 Sit-Ups
- 200m Run or 45-60 sec
- 40 Air Squats
- 200m Run or 45-60 sec
- 50 Mtn Climbers
- Lizard Pose
- Twisted Cross
2020-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- 50-100 Pull-Ups/Rows
- 100-200 Push-Ups
- 150-300 Air Squats
- 1-Mile Run or 800m Run
- Dragon Pose
- Twisted Cross
- Saddle Pose
2020-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Monday, May 25: 8:30am
- Murph Only
Gym Open from 9-10:30
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- Sled Push
- Banded Blackburns
75-60-45-30-15
- Calorie Row
- Power Cleans
- Thrusters
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 200m Run
- Ground 2 Shoulder
- Object Thrusters
- Frog Pose
- Standing Straddle
2020-05-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
- Sit-Ups
- Lunges
- 4 Strict Pull-Ups/8 Ring Rows
- 8 Push-Ups
- 12/8 Calorie Bike
- 4 Pull-Ups/8 Object Rows
- 8 Push-Ups
- 400m Run or 60-90 sec
- Puppy Dog Pose
- Seated Straddle
2020-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Superman
- 5 Strict Pull-Ups
- 3 Bear Complex
- Deadlift
- Hang P Clean
- Front Squat
- Push Press
- Back Squat
- 5 Box Jumps
- 7 Push-Ups
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 3 Burpees
- 3 Object Row
- 5 Step-Ups or Lunges
- 7 Push-Ups
- 200m Run or 45-60sec
- Low Dragon
- Couch Stretch
2020-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
- 5 Upright Row
- 5 Back Squats
- 5 Shoulder Press
- 5 Good Mornings
- 200m Run
- 10 Glute Bridges
- 2 Burpees Over Bar
- 200m Run
- 4 Deadlifts
- 4 Burpees Over Bar
- 400m Run
- 6 Deadlifts
- 6 Burpees Over Bar
- 600m Run
- 8 Deadlifts
- 8 Burpees Over Bar
-800m Run
- 6 Deadlifts
- 6 Burpees Over Bar
- 600m Run
- 4 Deadlifts
- 4 Burpees Over Bar
- 400m Run
- 2 Deadlifts
- 2 Burpees Over Bar
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 2 Burpees
- 200m Run or 45-60sec
- 4 Single Leg Glute Bridges
- 4 Burpees
- 400m Run or 60-90sec
- 6 Single Leg Glute Bridges
- 6 Burpees
- 600m Run or 90-120sec
- 8 Single Leg Glute Bridges
- 8 Burpees
-800m Run or 3:30-4 min
- 6 Single Leg Glute Bridges
- 6 Burpees
- 600m Run or 90-120sec
- 4 Single Leg Glute Bridges
- 4 Burpees
- 400m Run or 60-90sec
- 2 Single Leg Glute Bridges
- 2 Burpees
- 200m Run or 45-60sec
- Forward Fold
- Seal Pose
2020-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
• Use Bay Door for gym entry
• Wellness Checks including temperatures will be implemented
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Burpees
--------------------------------
- Instep Series Stretch
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
- 50 Air Squats
- 10 Object G2OH
- 200m Run
- Supine Twist
- Dragon Pose
2020-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only
• Use Bay Door for gym entry
• Wellness Checks including temperatures will be implemented
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Burpees
--------------------------------
- Instep Series Stretch
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
- 10 Push-Ups
- 20 Air Squats
- 30 Lunges
- Supine Twist
- Dragon Pose
2020-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 25 Jumping Jacks
- 1 Deadlift
- 10 T2B/K2E
- 15 Lateral Barbell Burpees
Alpha: 315/205
Omega: 225/155
Fitness: 185/125
- 10 Single Leg RDL
- 15 Sit-Ups/Leg Levers
- 15 Burpees
- Supine Twist
- Seal Pose
2020-05-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Jumping Jacks
- Step-Ups/Jumps
- 15 KB Clean
- 15 Box Jump Overs
- 15 S2OH
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 15 Object Ground 2 Shoulder
- 15 Box Jump Overs /Step Ups
- 15 Object Presses
- Twisted Cross
- Thread the Needle
2020-05-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sit-Ups
- Push-Ups
- 10 Object Rows
- 10 Front Raises
- 10 Lateral Raises
- 15 OH Tricep Ext.
- 2km Bike or 4-5min
- 1000m Row
- 50 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 2km Bike or 4-5min
- 800m Run or 3:30-4:30min
- 50 Object Thrusters
- Single Leg Forward Fold
- Single Leg Saddle
2020-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Plank w/Shoulder Taps
- Air Squats
--------------------------------
- 800m Run or 4min
- 30 DU/45 Singles
- 10 Power Cleans
- 30 DU/45 Singles
- 10 Lateral Barbell Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 30 DU/45 Singles or JJ
- 10 Ground 2 Shoulder
- 30 DU/45 Singles or JJ
- 10 Lateral Burpees Over Object
- Puppy Dog Pose
- Thread the Needle
2020-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Flutter Kicks
- Lunges
--------------------------------
- 400m Run
- Back Squats
- T2B/K2E
*Rest 5 Minutes
15-12-9
- Front Squats
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 55/45;Ring Rows
- Object Squats or Air Squats
- Sit-Ups/Leg Levers
*Rest 5 Minutes
30-24-18
- Object Squats or Lunges
- Push-Ups
- Twisted Cross
- Supine Twist
2020-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Up-Downs
- Lunges
- WBS
- KBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Object Thrusters
- Object Swings or Up-Downs
- Pigeon Pose
- Saddle Pose
2020-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Up-Downs
- 5 Push-Ups
- 5 Up-Downs
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 Alt. KB Snatch
- 800m Run or 2-Mile Bike
- 30 KB Squats
- 800m Run or 2-Mile Bike
- 30 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 30 G2OH
- 800m Run or 2-Mile Bike or 4-7 min
- 30 Object Squats
- 800m Run or 2-Mile Bike or 4-7 min
- 30 G2Shoulder
- Saddle Pose w/Archer Arms
- Puppy Dog Pose
2020-05-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Star Jumps
- 25' Crab Walk
- 5 Broad Jumps
- 10 Swimmers
- 10 Donkey Kicks
**Weight Constant
- 20/15 Calorie Row
- 10 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 200m Run or 45-60 sec
- 10 Object Thrusters
- Seated Straddle
- Frog Pose
2020-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Side Bends
- 60 sec Plank
- 40 Flutter Kicks
- 20 KBS
- 400m Run/Row
- 20 KB Step-Ups (Single Bell)
- 400m Run/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 20 Object Swings
- 400m Run or 90-120 sec
- 20 Object Step-Ups
- 400m Run or 90-120 sec
- Lizard Pose
- Pigeon Pose
2020-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sit-Ups
- Lunges
**Weight Constant
- 12 Power Cleans
- 12 C2B Pull-Ups
- 12 S2OH
- 12 T2B/K2E
Alpha: 135/95
Omega: 115/75; Pull-Ups
Fitness: 75/55; Rows
- 12 Object G2OH
- 12 Rows
- 12 Object Press
- 12 Leg Levers
- Supine Twist
- Seal Pose
2020-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Dips
- 10 Jumping Jacks
- 5/5 Single Leg Deadlift
- 10 Air Squats
- 100 Air Squats
- 50/35 Calorie Row
- 25 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 100 Air Squats
- 800m Run or 1-mile Bike
*approx 3-4min
- 25 Object G2Shoulder
- Saddle Pose
- Thread the Needle
2020-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 5 Good Mornings
- 10 Air Squats
Goal - No Pause
- 30 Burpees
- 60 DU/90 Singles
- 30 Wallballs
- 60 DU/90 Singles
- 30 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
- 60 DU/90 Singles
- 30 Burpees
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95
- 30 Burpees
- 60 DU/90 Singles or JJ
- 30 Object Thrusters
- 60 DU/90 Singles or JJ
- 15/15 Single Leg RDL
- 60 DU/90 Singles or JJ
- 30 Object Thrusters
- 60 DU/90 Singles or JJ
- 30 Burpees
- Forward Fold
- Twisted Cross
2020-05-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 Air Squats
- 20 Lunges
- 10 Push-Ups
- Row Calories
- Alt. KB Box Step-Ups
Directly Into…
10-20-30
- Alt. KB Snatches
- WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
- Run or 1:30-1:00-:45 min Run
30-20-10
- Wtd. Step-Ups or Lunges
Directly Into…
10-20-30:
- Alt. G2OH
- Object Thrusters
- Standing Forward Fold
- Single Leg Saddle Pose
2020-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 5 Burpees
- 5 Air Squats
- 10 Lunges
- 200m Run
- ME Bicep Curls
- ME Shoulder Press
- ME Tricep Kickbacks
- 20 Sit-Ups
- 15 Slam Balls 30/20
- 5 Push Press
*Build each round
- 20 Sit-Ups
- 15 Object G2Shoulder
- 10 Object Press
- Extedned Arm Lizard
- Couch Stretch
2020-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15 DU/30 Singles or JJ
- 10 Push-Ups
- 10 Air Squats
- 15 DU/30 Singles or JJ
- 60 DU/90 Singles
- 30/21 Calorie Bike
- 15 Front Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 60 DU/90 Singles or JJ
- 3min Bike or Run
- 15 Object Front Squats
- Lizard Pose
- Standing Straddle
2020-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20' Crab Walk
- 5 Push-Ups
- 20' Bear Crawl
- 15 Air Squats
- 10 Lunges
- 27/21 Calorie Row
- 27 Burpees
- 27 C2B Pull-Ups
Omega: Pull-Ups
Fitness: Jumping Pull-Ups
- 21/15 Calorie Row
- 21 Burpees
- 21 Toes to Bar
Omega: K2E
Fitness: Leg Levers
- 15/9 Calorie Row
- 15 Burpees
- 15 Pull-Ups
Omega: Ring Rows
Fitness: Jumping Pull-Ups
- 400m Run or 1:30-2:15min
- 27 Burpees
- 27 Push-Ups
- 300m Run or 1:15-1:45min
- 21 Burpees
- 21 Sit-Ups
- 200m Run or :45-:75 min
- 15 Burpees
- 15 Push-Ups
- Twisted Cross
- Thread the Needle
2020-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
--------------------------------
- Instep Series Stretch
- 6 Power Snatches
- 9 OHS
- 12 BJ/Step-Ups 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 12 Object G2OH
- 15 OHS with Broom
- 12 BJ/Step-Ups or Lunges
- Supine Twist
- Dragon Pose
2020-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Object Thrusters
- 5 Push-Ups
- 10 Sit-Ups
- 10/10 Mtn Climbers
- 30 sec Plank
- 50 Pull-ups
- 40 Power Cleans
- 30 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 50 Object Thrusters
- 40 Object Ground 2 Shoulder
- 30 Push-Ups
- Low Dragon
- Dragon Pose
- Saddle Pose
2020-04-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Good Mornings
- 5 Air Squats
- 5 Push-Ups
- 5/5 Lunges
- 200m Run or 60 secs
- 5 Burpee Box Jump Overs 24/20
- 10 Slamballs
- 15 Air Squats
Alpha: 40/30
Omega: 30/20
Fitness: 20/10
- 5 Burpees
- 5 Step Ups or Broad Jumps
- 10 Object G2OH
- 15 Air Squats
- Seal Pose
- Instep Series Stretch
2020-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 15 Sit-Ups
- 10 Push-Ups
- 10/10 Mtn Climbers
- 200m Run
- 30/30/30 sec R/C/L Plank
- 40 Flutter Kicks (each)
- 40 Scissor Kicks (each)
- 21/15 Calorie Bike
- 12 Russian KBS
- 2 Rope Climbs
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- 1/2 mile Bike or 400m Run or 90-120 sec
- 12 Object Swings or Thrusters
- 10 Object Bent Over Row
- Saddle w/Eagle Arms
- Supine Twist
2020-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 20 Air Squats
- 10 Lunges
- 5 Push-Ups
- 5 Blackburns
Buy-In: 700 Meter Row
- 7 Squat Cleans
- 25 DU/40 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Buy-In: 500 Meter Row
- 5 Squat Cleans
- 25 DU/40 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Buy-In: 300 Meter Row
- 3 Squat Cleans
- 25 DU/40 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 45/35
Buy-In: 400 Meter Run
- 25 DU/40 Singles
- ME Object Squat Cleans or Thrusters
- Standing Straddle
- Pigeon Pose
2020-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 25' Crab Walk
- 10 Swimmers
- 10 Lunges
- 10 Arm Circles
- S2OH
- Burpee Over Bar
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Donkey Kicks
- Object Presses
- Burpee Over Bar
- Thread the Needle
- Saddle w/Archer Arms
2020-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Dips
- 5 Push-Ups
- 20 Air Squats
- 10 Glute Bridges
Light Weight 10-25lbs if possible
- 50 WBS
- 40/30 Calorie Bike/Row
- 30 T2B/K2E
- 20 Alt KB Snatch
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- 50 Object Thrusters
- 400m Run or 2-2:30min or 800m Bike
- 30 Leg Levers
- 20 One Arm Object G2OH
- Single Leg Saddle
- InStep Series Stretch
2020-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 3 Walk Walks
- 10 Air Squats
- S2OH
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Object Press
- 100m Run
- Saddle w/Archer Arms
- Couch Stretch
2020-04-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Good Mornings
- 10 Lunges
- 5 Dips
- 10 Air Squats
- 200m Run
- 200m Run
- 20 Sit-Ups
- 10 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 200m Run
- 20 Sit-Ups
- 10 Object RDL
- Pigeon Pose
- Standing Straddle
2020-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 10 Sit-Ups
- 15 Air Squats
- ME Bicep Curls
- ME Push-Ups
- ME Plank Shoulder Taps
- 25 Burpees
- 50 Sit-Ups
- 100 Air Squats
- 25 Burpees
- 800m Run
- Frog Pose
- Saddle Pose
2020-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 25' Crab Walk
- 5 Push-Ups
- 5 Supermans
- 10 Air Squats
- 10 Lunges
- 400m Run
- 10 Power Clean
- 500m Row
- 10 S2OH
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- 400m Run
- 10 Ground to Shoulder
- 50 Object Upright Row
- 10 Object Press
- Lizard w/Ext. Arms
- Puppy Dog
2020-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 35 DU/50 Singles or Jumping Jacks
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups or Rows
- 200m Run
- 35 DU/50 Singles
- 25 Air Squats
- 15 KBS
*Every Minute: 3 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 35 DU/50 Singles
- 25 Air Squats
- 15 Object Presses
*Every Minute: 3 Burpees
- Dragon Pose
- Single Leg Saddle
2020-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Scapula Push-Ups
- 10 Air Squats
- 5 Yoga Push-Ups
- 10 Lunges
- 30 sec Plank
Weight with some object
- 21 Hang Power Snatches
- 21 Box Jumps/Steps 24/20
- 400 Meter Run
- 15 Hang Power Snatches
- 15 Box Jumps
- 200 Meter Run
- 9 Hang Power Snatches
- 9 Box Jumps
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 21 G2OH*
- 20 Lunges
- 400 Meter Run or 1:30-2min
- 15 G2OH
- 16 Lunges
- 200 Meter Run or 1min
- 9 G2OH
- 8 Lunges
- Twisted Cross
- Lizard Pose
2020-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Object G2OH
- 10 Lunges
- 10 Push-Ups
- 10 Supermans
- 200m Run
- 60 sec WBS
- 60 sec Alt. KB Snatch
- 60 sec Box Jumps/Steps
- 60 sec Alt. KB Cleans
- 1 min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 60 sec Object Thrusters
- 60 sec Object G2OH
- 60 sec Lunges
- 60 sec Squats
- 1 min Rest
- Dragon Pose
- Lizard Pose
2020-04-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Air Squats
- Plank w/Shoulder Taps
-400m Run
-30 Sit-Ups
-200m Object Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Standing Straddle
2020-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
--------------------------------
- Lizard Pose
- 30 sec Plank
- R; C; L
- 20 Flutter Kicks
- 20 Scissor Kicks
- 15 OHS
- 30 DU/45 Singles
- 15 Deadlifts
- 30DU/45 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 16 One Arm OH Object Squat
- 30 DU/45 Singles or JJ
- 15 RDL or Object RDL
- 30DU/45 Singles or JJ
- Seated Straddle
- Seated Forward Fold
2020-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Grab an Object
- 5 RDL
- 5 Presses
- 5 Squats
- 5 Push-Ups
- 10 Lunges
***Be safe***
- 1-Mile Bike
- 800m Run
- 40 Sit-Ups
- 20 Burpees
- Seal Pose
- Saddle Pose
2020-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 10 Air Squats
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 15 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 3 Up/Downs
- 3 Object Squats
- 3 Object Presses
- 15 Leg Levers
- Frog Pose
- Supine Twist
2020-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
--------------------------------
- Twisted Cross
- Smash Triceps
- Push-Ups
**Weight Them if Possible
- ME BW Bench Press
- ME Strict Pull-Ups
- 400m Run
Alpha: BW
Omega: .75 BW; Ring Rows
Fitness: .5 BW; Jumping Pull-Ups
- ME Push-Ups
- ME Pull-Ups*
- 400m Run
- Door Pull-Ups
- Towel Around Knob Row
- Object Rows
- Low Dragon
- Puppy Dog Pose
2020-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 21 KBS
- 21 KB Thrusters
- 15/12 Calorie Row
- 15 KBS
- 15 KB Thrusters
- 9/7 Calorie Row
- 9 KBS
- 9 KB Thrusters
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 21 Burpees
- 21 Object G2OH
- 200m Run
- 15 Burpees
- 15 Object G2OH
- 100m Run
- 9 Burpees
- 9 Object G2OH
- Supine Twist
- Lizard Pose
2020-04-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run or 200m Row
- 10 Good Mornings
- 10 Lunges
- 10 Glute Bridges
Weight or Band if Possible
- 12 Alt. KB Snatch
- 12 Burpees over KB
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 12 Air Squats
- 12/12 Mtn Climbers
- 200m Run
- Couch Stretch
- Foam Roll Hams/Glutes/Calves
2020-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row or 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 20 Bicep Curls or 15 Push-Ups
- 30 Tricep Ext. or 20 Dips
- 40 Single Arm Row or 50' Bear Crawl
- 9 Hang Power Clean
- 12 Push-Ups
- 15 Deadlifts
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 9 Broad Jumps
- 12 Push-Ups
- 8/8 Single Leg Glute Bridge
- Puppy Dog
- Seal Pose
2020-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Bike or 100m Run
- 30 sec Plank
- 20 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- Blackburns
- 30 Slamballs 30/20
- 20 KB Step-Ups (1bell)
- 1000m Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 15 Donkey Kicks*
- 20 WTD Lunges
- 1-mile Bike or 800m Run
- Saddle Pose
- Seated Straddle
2020-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 25' Crab Walk
- 10 Air Squats
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Dips
Every 5 Push-Ups do Shoulder Tap
- DU
-If Singles, (20-40-60-80-100)
- AbMat Sit-Ups
- 200m Run
- DU or Jumping Jacks
-If Singles, (20-40-60-80-100)
- AbMat Sit-Ups
- 200m Run
- Seal Pose
- Saddle w/Eagle Arms
2020-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
- Child's Pose
- 10 S2OH
- 10 KBS
- 10 Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 10 Object Presses
- 10 Object Ground 2 OH
- 10 Step-Ups or Lunges
- Thread the Needle
- Dragon Pose
2020-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Plank Shoulder Taps
- 10/10 Flutter Kicks
- 10/10 Scissor Kicks
- 10 Sit-Ups
- 10 Air Squats
- 10 Furniture Dips
25min AMRAP
- 200m KB Run
- 7 Burpees
- 7 Deadlifts
Alpha: 53/35; 205/145
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
- 200m Run (60 secs) with something heavy
- 7 Burpees
- 7/7 Single Leg Glute Bridges
- Supine Twist
- Saddle w/Archer Arms
2020-03-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Jumping Lunges
- 20 Jumping Jacks
- 15 Sit-Ups
- 10 Air Squats
- 25' Bear Crawl
- 20 Mtn Climbers
- 10 Push-Ups
- 20/18 Calorie Row
- 30 WBS
- 200m Run
- 10 C2B Pull-Ups
Alpha: 20/14
Omega: 16/12; Pull-Ups
Fitness: 14/10; Ring Rows
- 10 Push-Ups
- 20 Reverse Push-Ups*
- 30 Object Squats
- 400m Run or 120 secs
- Lizard Pose
- Down Dog
- Seal Pose
2020-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Tuck Jumps
- 5 Push-Ups
- 10 Lunges
- 200m Run or 60 secs
- 30 Russian Twist
- 15 Hip Extensions
- 15 GHD Sit-Ups
- 30 Russian Twist
- 15 Supermans
- 15 WTD Sit-Ups
- 10 Push Press
- 10 Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 30 Object Press*
- 30 Ground to Overhead*
**Describe Object in Notes
- Frog Pose
- Lizard w/Ext. Arms
2020-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Wiener Wrap Wednesday at Alpha Omega Sports Performance
Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer
- A, T, I, Y, Fly
- 10 Swimmers
- 5 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- Crab Walk
- 35 DU/50 Singles or Jumping Jacks
-------------------------------
- Instep Series Stretch
- Min 1: 50 DU/75 Singles
- Min 2: 25 Sit-Ups
- Min 3: Max Calorie Bike/Row
- Min 4: Rest
- Min 1: 50 DU/75 Singles or Jumping Jacks
- Min 2: 25 Sit-Ups
- Min 3: Max Effort Mtn Climbers
- Min 4: Rest
*Record Mtn Climber Reps
- Couch Stretch
- Single Leg Forward Fold
2020-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Wiener Wrap Wednesday at Alpha Omega Sports Performance
Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer
- 25' Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Lunges
- 10 Air Squats
-------------------------------
- Foam Roll Your Triceps
- 12 Power Snatch
- 12 Push-Ups
- 12 C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows
- 12 Burpees
- 12 Push-Ups
- 25' Bear Crawl or try strict pull-ups on a door
- Saddle Pose
- Foam Roll Lats/Hams/Quads
2020-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Wiener Wrap Wednesday at Alpha Omega Sports Performance
Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 10 Jumping Jacks
-------------------------------
- Low Dragon Pose
- 1000m Row
-ME WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 50 WBS
-ME Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 800m Run or Apprx 2:30-4 min
- Max Effort Air Squats
*3 min rest period
- Saddle w/Eagle Arms
- Dragon Pose
2020-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Partner-Up**
- 400m Run Together
- Sled Push Partner
- 20 KBS (each)
- 10 KB DL (each)
- 200m KB Run Together
- Sit-Ups
- Deadlifts
- 200m Run
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Sit-Ups
- Single Leg BW Deadlift* or Glute Bridges
- 200m Run or About 60 seconds
- Down Dog
- Seal Pose
2020-03-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 8 Step-Ups
- 10 KB DL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 3/3 TGU
- 30 Single KB Box Step-Up 24/20
- 20 Alt. KB Clean
- 30 Box Jumps 24/20
- 20 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Hamstring Smash w/Lacrosse Ball
2020-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Shoulder Tap Planks
- Air Squats
- 30 Banded Bicep Curls
- 30 Banded Tricep Ext
- 20 Banded Face Pulls
- 40 sec WBS/:20 Rest
- 40 sec KBS/:20 Rest
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Saddle Pose w/Archer Arms
- Legs Up Wall
2020-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Calorie Bike
- 200m Run
-------------------------------
- Smash Triceps
- Foam Roll Lats
- 10 Glute Bridges
- 200m Run
- 20/15 Calorie Bike
- Max Calorie Row
- Twisted Cross
- Foam Roll Quads/Calves/Hams
2020-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- Bear Crawl/Crab Walk
- 10 Air Squats
- 35 DU/50 Singles
- 15 S2OH
- 30 Air Squats
- 60 DU/90 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Low Dragon
- Frog Pose
2020-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 OH BB Lunges
- 10 Sit-Ups
-------------------------------
- Low Dragon
- OH Distraction
- 400m Run
- 30 Sit-Ups
- 20 Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Eagle Arms
- Seated Forward Fold
2020-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Press
- 10 KBS
- 3/3 TGU
- 400m Run
- 21 KBS
- 15 Push-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Frog Pose
- Twisted Cross
- Saddle Pose w/Eagle Arms
2020-03-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Broad Jumps
- Wall Walk
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Shoulder Press
Deadlifts, 225# / 155#
Handstand Push-ups
Fitness: 135/95; Modified Push-Ups
- Seal Pose
- Seated Forward Fold
2020-03-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- Calorie Row/Bike
- Sit-Ups
- 12 GHD Sit-Ups
- 30 Flutter Kicks
- 20 DB Side Bends
- 100/75 Calorie Row/Bike
- Build to heavy triple Front Squat from floor
- Foam Roll Quads/Lats/Glutes
- Seated Straddle
2020-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- 5 Scapular Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Bike
- 8 Lunges w/Pass-Through
- Max Calorie Bike
- Every 2 min 7 Shoulder Press
*Record Calories
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose w/Archer Arms
- Lizard Pose
2020-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- 8 Step-Ups
- 10 Sit-Ups
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Glute Bridges
-------------------------------
- Instep Series Stretch
- 50/40 Calorie Bike
- 50 Box Jump Overs 24/20
- 50/40 Calorie Bike
- 1000m Row
- Box Shoulder Stretch
- Dragon Pose
2020-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- 5 RDL
- 5 Hang Power Snatch
- 5 OHS
- 5 Shoulder Press
- 5 Back Squat
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 15 Burpees
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Thread the Needle
2020-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
2020-03-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- 200m Run
- 10 Lunges
- 10 KBS
- 5/5 Alt. KB Clean
- 7 T2B/K2E
- 35 DU/50 Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Seated Forward Fold
- Foam Roll Quads/Hams/Glutes
2020-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- 20 BB Bicep Curls
- 35 Tricep Ext.
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the World
- 30 Air Squats
- 20 Power Snatch
- 10 Burpee Over Bar
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Saddle w/Eagle Arms
- Dragon Pose
2020-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop
- 5 RDL
- 5 Upright Row
- 5 Hang Power Snatch
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
-------------------------------
- 10 Pass-Through
- 5 Broad Jumps
- 10/7 Calorie Bike
- 10 Power Clean
- 200m Run
Alpha: 155/105
Omega: 95/65
Fitness: 75/55
- Low Dragon
- Lizard Pose
2020-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
- Banded Blackburns
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Smash
- 10 Thrusters
- 20 Deadlifts
- 50 DU/85 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Twisted Cross
- Thread Needle
2020-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
- Sled Push
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Glute Bridges
- 7 T2B/K2E
- 7 Back Squats
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Single Leg Forward Fold
- Single Leg Saddle
2020-02-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
- 29 Air Squats
- 29 Lunges
- 29 Push-Ups
- 29 Calories Bike or Row
- Calorie Row
10-20-30-40-50
- Calorie Bike
*200m Run after each full round
- Couch Stretch
- Foam Roll As Needed
2020-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
Two Sets
- 5 RDL
- 5 Upright Row
- 5 Hang Power Snatch
- 5 OHS
- 10 Sit-Ups
- 8 Power Snatch
- 10 Burpee Over Bar
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seated Forward Fold
- Standing Straddle
2020-02-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 WTD Sit-Ups
- 40 Scissor Kicks
- 15/12 Calorie Row/Bike or 200m Run
- 12 Burpees
- 30 Sit-Ups
- 40 Air Squats
- Lizard Pose
- Frog Pose
2020-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- Banded Blackburns
- 15/12 Calorie Row/Bike
-------------------------------
- OH Distraction
- 50 Air Squats
- 400m Run
- 30/24 Calorie Row/Bike
- 200m KB Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Low Dragon
- Seated Straddle
2020-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Drag
- 5 Scapula Push-Ups
- 5 Push-Ups
- 8 KB RDL
- 5/5 KB Press
- 10 Goblet Squats
- 15 KBS
-------------------------------
- Smash Forearms/Triceps
- Wrist Stretch
- 6 HSPU/3 Wall Walks
- 9 Deadlifts
- 30 DU/50 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Foam Roll Glutes/Hams
- Seal Pose
2020-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Bench Dips
- 30 second Bar Hang
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
- 9 Burpee BJ Over 24/20
- 15 Front Squats
- 15/12 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose w/Eagle Arms
- Dragon Pose
2020-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 6 BB Lunges
- 800m Run
- 50 Power Clean
- 600m Run
- 30 Power Snatch
- 400m Run
- 20 Thrusters
- 200m Run
- 10 Back Squats
Alpha: 135/95; 115/75; 95/65; 75/55
Omega: 115/75; 95/65; 75/55; 65/55
Fitness: 75/55; 65/55; 55/45; 45/35
**"You Go; I Go
- Saddle w/Eagle Arms
- Fragon
2020-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 MB Push-Ups
- 5 MB Presses
- 5 MB Squats
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- Banded Blackburns
- 50 WBS
- 40 KBS
- 30 Calorie Row
- 20 MB Over Shoulder
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Seated Straddle
- Frog Pose
2020-02-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 5 Bench Dips
- 35 DU/50 Singles
- 30 Russian Twist
- 60 sec Plank
- 50 Flutter Kicks
- DU/(100-70-40)
- Sit-Ups
50-35-20
- DU/Singles (100-70-40)
- Air Squats
- Pigeon Pose
- Legs Up Wall
2020-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Yoga Push-Ups
- 7 MB Squats
- 7 MB Presses
- 7 MB Cleans
-------------------------------
- Tricep Stretch
- Low Dragon Pose
- 200m Run
- 12/9 Calorie Bike/Row
- 9 Push Presses
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Saddle Pose w/Archer Arms
2020-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 Step-Ups
- 6 Push-Ups
- 10 Air Squats
- 8 Lunges w/Pass-Through
- Banded Blackburns
- 500m Bike
-------------------------------
- OH Distraction
*Record Greatest
- 15 BJ Over 24/20
- 21 Power Snatch
- 27 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Lizard Pose
- Twisted Cross
2020-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5/5 KB Clean
-------------------------------
- OH Distraction
- Tricep Stretch
- Smash Forearms/Triceps
- Squat Clean
- Front Squat
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Row
- Twisted Cross
- Couch Stretch
2020-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Lunges w/Pass-Through
- 200m Run
- 10 Push-Ups
- Banded Blackburns
- 10 Push Press
- 10 Pull-Ups/15 RR
- 10 HSPU*
- 10 Power Clean
** 50/40 Calorie Bike/Row
Three Rounds
- 10 Push Press
- 10 Pull-Ups/15 RR
- 10 HSPU*
- 10 Power Clean
Alpha: 135/95
Omega: 115/75; 3 Wall Walks
Fitness: 75/55; 3 Wall Walks
- Twisted Cross
- Thread the Needle
2020-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Join Joe for a Special Treat Today
- 10 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB Cleans
- 20 Sit-Ups
- 200m Run
- 10 Barbell Rollouts
- 15 GHD Sit-Ups
- 20 DB Side Bends
- 12 Hang P Clean
- 21 Lateral Burpees Over Bar
- 12 Push Jerks
-21 T2B/K2E
Alpha: 135/95
Omega: 75/55
Fitness: 55/45
- Thread the Needle
- Standing Forward Fold
2020-02-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 Push-Ups
- 6 Step-Ups
- 4 Strict Pull-Ups
- 200m Run
- 35 DU/50 Singles
-------------------------------
- PVC Front Rack Stretch
- Banded Ankle Mobilization
- 25/20 Calorie Bike/Row
- 50 DU/75 Singles
- 5 Deadlifts
- Cat/Cow Pose
- Legs Up Wall
2020-02-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5/5 KB Presses
- 8 Goblet Squats
- 10 KBS
-------------------------------
- Tricep Stretch
- 21/15 Calorie Row
-15 C2B Pull-Ups
Three Rounds
- 21 KBS
- 15 Thrusters
Alpha: 53/35; 95/65
Omega: Pull-Ups; 44/26; 75/55
Fitness: Ring Rows; 35/20; 55/45
- Dragon Pose
- Saddle Pose w/Eagle Arms
2020-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 16 Lunges
- 12 Push-Ups
- 8 Air Squats
- 6 Strict Pull-Ups
- 4 Yoga Push-Ups
-------------------------------
- OH Distraction
- Foam Roll Calves
- 400m Run
- 21 Burpees
- Foam Roll Calves
- Twisted Cross
2020-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 RDL
- 5 Hang Clean Pull
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- Banded Blackburns
- 12 Deadlifts
- 9 Hang Power Snatch
- 6 HSPU
Alpha: 135/95
Omega: 115/75; Push Press
Fitness: 75/55; Push-Ups
- Seated Forward Fold
- Foam Roll Glutes/Hams/Lats
2020-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Bench Dips
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 200m Run
- 60 Clean & Jerks
- 400m Team Run
- 9 Rope Climbs
- 400m Team Run
- 99 Lateral Burpees Over Bar
- 400m Team Run
- 9 Rope Climbs
- 400m Team Run
- 60 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Instep Series Stretch
- Foam Roll as Needed
2020-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
- 10 Lunges
- 10 MB Presses
- 8 MB Front Squats
- 6 MB Cleans
- PVC Front Rack Stretch
-------------------------------
- Tricep Stretch
- Smash Forearms/Triceps
- 20 Alt. KB Cleans
- 40 Air Squats
- 20/15 Calorie Row/Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Seal Pose
- Cross Shin Pose
2020-02-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
- Bear Crawl/Crab Walk
- 5/5 KB Presses
- 5/5 KB Row
- 15 KBS
- 10 Swimmers
- Banded Blackburns
-------------------------------
- 15 Face Pulls
- 10 Pull-Ups
- 200m Run
- 30 AbMat Sit-Ups
- 200m KB Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Single Leg Forward Fold
- Dragon Pose
2020-02-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
- 12 GHD Sit-Ups
- 20 Russian Twist
- 30 Weighted Sit-Ups
7min AMRAP
- 50 Bench Press
- 50 Bench Press
- ME Bench Press
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
7min AMRAP
- 50 Front Squat
- 50 Front Squat
- ME Front Squat
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
7min AMRAP
- 50 Deadlift
- 50 Deadlift
- ME Deadlift
Alpha: 135/95; 185/125; 225/155
Omega: 95/65; 115/75; 135/95
Fitness: 65/50; 75/55; 95/65
- Saddle Pose
- Supine Twist
- Thread the Needle
2020-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, February 8, 2020
- 9:15-9:45
Let her help you overcome neck/shoulder pain
www.getmovingpt.com
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 35 DU/50 Singles
-------------------------------
- Tricep Stretch
- OH Distraction
- 125 DU/200 Singles
- 1000m Row/Bike
- 125 DU/200 Singles
- 75/50 Calorie Bike/Row
- Seated Forward Fold
- Twisted Cross
2020-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 8 Step-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Goblet Squats
- 10 KB Thrusters
-------------------------------
- Foam Roll Lats/Back
- Smash Triceps
- 400m Run
-12 Burpee Box Jump Overs 24/20
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Pigeon on a Box
2020-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 MB Presses
- 5 MB Cleans
- 5 MB Thrusters
- 10 Calorie Bike/Row
- 60 sec WBS
- 60 sec Hang Power Snatch
- 60 sec Calorie Bike
*Rest 1 min
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
- Foam Roll Lats/Quads/Hams
- Lizard Pose
2020-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 BB Lunges
- 5 Yoga Push-Ups
- Banded Blackburns
-------------------------------
- Foam Roll Lats
- OH Distraction
*Record Greatest Set
- T2B/K2E
- Deadlifts
- Burpee Over Bar
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
- Seated Forward Fold
- Seal Pose
2020-01-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups/Negatives
- 20 KBS
- 10 BB Rollouts
- 10 GHD Sit-Ups
- 10 DB Side Bends
- 200m Run
- 20 Barbell Lunges
-20/15 Calorie Bike/Row
Alpha: 95/65
Omega: 65/45
Fitness: 45/35
- Pigeon Pose
- Foam Roll Glutes/Hams/Lats
2020-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Hang Power Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Lunges w/Pass-Through
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
Four Rounds
- 9 Strict Pull-Ups
- 11 Bear Complexes
* 1000m Row Buy-Out
**Bear Complex
- Deadlift
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
Alpha: 115/75
Omega: 95/65; Banded Strict PU
Fitness: 75/55; Ring Rows
- Twisted Cross
- Saddle Pose w/Eagle Arms
2020-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Banded Blackburns
- Warrior Lunges
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Bar Hang
-------------------------------
- OH Distraction
- 25 Banded Face Pulls
- 15 KBS
- 400m Run
- 40 DU/60 Singles
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Lizard w/Ext. Arms
- Foam Roll Calves/Glutes
2020-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata
- Lunges
- Sit-Ups
- 25 Back Squats
-50/35 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Foam Roll Hams/Glutes
2020-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 8 Lunges
- 6 Step-Ups
- 8 Lunges
- 10 Sit-Ups
-------------------------------
- 5 Kip Swings
- OH Distraction
21-15-9
- Back Squats
- Box Jumps 24/20
- T2B/K2E
Buy-Out: 800m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Single Leg Forward Fold
- Down Dog
2020-01-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB RDL
- 10 Goblet Squat
- 5/5 KB Presses
- 10 KBS
- 10 Push-Ups
- 500m Bike
-------------------------------
- Supine Twist
- 200m Run
- 15 Deadlifts
- 3 Rope Climbs
Alpha: 135/95
Omega: 115/75; 9 Strict Pull-Ups
Fitness: 95/65; 12 Ring Rows
- Sphinx Pose
- Cross Shin Pose
2020-01-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Supermans
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 15 K2E
- 60 sec Plank
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
* 2km Row
*Two Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Standing Straddle
2020-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB DL
- 5/5 KB Presses
- 10 KBS
- 6 KB Step-Ups
- 5 Strict Pull-Ups
-------------------------------
- 15 Face Pulls
- 20 Banded Tricep Ext.
- 20 KB Snatch
- 20/15 Calorie Bike/Row
- 20 KB Step-Ups
- 20 Pull-Ups
Alpha: 53/35
Omega: 44/26; Ring Rows
Fitness: 35/18-20; Jumping Pull-Ups
- Shoulder Box Stretch
- Lizard w/Ext. Arms
2020-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 10 Lunges
- Sled Push
- 5 Yoga Push-Ups
- 5 Push-Ups
- Banded Blackburns
- PVC Front Rack Stretch
- Smash Forearms/Wrist Stretch
- 50 Thrusters 45/35
- 800m Run
- 50 Burpees
- 800m Run
- 50 Thrusters
- Foam Roll Quads/Calves
- Twisted Cross
2020-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 200m Run
- 5 Scapula Push-Ups
- 10 Air Squats
- 5 RDL
- 5 Upright Row
- 5 Front Squats
-------------------------------
- Low Dragon w/Ankle Mobilization
- Tricep Stretch
- OH Distraction
- 21/15 Calorie Bike/Row
- 15 WBS
- 9 HSPU
Alpha: 20/14; HSPU
Omega: 16/12; 9 Push Press 75/55
Fitness: 14/10; 9 Push-Ups
- Dragon Pose
- Seated Straddle
2020-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- Bear Crawl
- 6 Box Steps
- 12 Air Squats
- 10 Calorie Row
- 99/75 Calorie Row
- 99 Box Jumps/Step-Ups 24/20
- 99 Back Squats
- 3 Sled Push/Seated Drag
- 99 Back Squats
- 99 Box Jumps
- 99/75 Calorie Row
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
- Cross Shin Pose
- Pigeon on a Box
2020-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Ring Rows
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Bench Dips
- 200m Sprint
- 10 Supermans
- 400m Run
- 7 Power Clean
- 7 Hang Squat Clean
- 7 Squat Clean
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Foam Roll
2020-01-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 RDL
- 5 Hang P Clean
- 5 Back Squats
- 5 BB Thrusters
- 35 DU/70 Singles
- 10 BB Rollouts
- 20 Russian Twist
- 10 Push Press
- 25 DU/40 Singles
- 10 Pull-Ups
- 25 DU/40 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Calves/Lats
- Frog Pose
2020-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk/Bear Crawl
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 10 Lunges w/Pass-Through
-------------------------------
- PVC Front Rack Stretch
- OH Distraction
- Power Snatch
- WBS
10-20-30
- Burpees
-Calorie Row/Bike
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
- Supine Twist
- Thread the Needle
2020-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 10 Push-Ups
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Kip Swings
- 10 Sit-Ups
- 10 BB Glute Bridges
-------------------------------
- Tricep Stretch
- 400m Run
- 21/15 Calorie Bike/Row
- 15 T2B/K2E
- Dragon Pose
- Seated Straddle
2020-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Lunges w/Pass-Through
- 10 Air Squats
-------------------------------
- Smash Triceps/Forearms
- Banded Blackburns
- KBS
- Thrusters
Alpha: 53/35; 75/55
Omega: 44/26; 55/45
Fitness: 35/18-20; 45/35
- Saddle Pose w/Eagle Arms
- Twisted Cross
2020-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 99 Air Squats
- 99 Calorie Row
- 102 Lunges
- 400m Team Run
- 100/75 Calorie Bike
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
Alpha: 75/55; 95/65; 115/75; 135/95; 155/105
Omega: 55/45; 65/50; 75/55; 95/65; 115/75
Fitness: 45/35; 60/40; 65/45; 75/55; 85/60
- Supine Twist
- Twisted Cross
2020-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Hanging Shoulder Circles
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 50/35 Calorie Row/Bike
- 30 Power Snatch
Alpha: 115/75
Omega: 75/55; Jumping Pull-Ups
Fitness: 45/35; Ring Rows
- Legs Up Wall
- Couch Stretch
2020-01-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Behind the Neck Press
- 15 Sit-Ups
-------------------------------
- Banded Blackburns
- 30/30/30 R/C/L Plank
- 15 GHD Sit-Ups
- 30 Hang P Clean
- 30 Push Press
- 30/21 Calorie Bike/Row
- 30 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Single Leg Saddle Pose
- Twisted Cross
2020-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Drag
- 5 Push-Ups
- 5 Push-Ups on MB
- 5 MB Deadlifts
- 5 MB Presses
- 5 MB Squats
- 5 MB Thrusters
- 30 Deadlifts
-30 Lat. Burpees Over Bar
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95
- Seal Pose
- Dragon Pose
2020-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
-------------------------------
- Pigeon Pose
- Instep Series Stretch
- 200m Run
- 25 Russian KBS
- 400m Run
- 25 Russian KBS
- 600m Run
- 25 Russian KBS
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Lizard Pose w/Ext. Arms
- Saddle Pose w/Eagle Arms
2020-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
-------------------------------
-Banded Blackburns
- OH Distraction
- 800m Run
-60/45 Calorie Row
- Low Dragon Pose
- Supine Twist
2020-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
- Seated Straddle
- Saddle Pose w/Eagle Arms
2020-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Glute Bridges
- 50 DU/75 Singles
- 20 Power Clean
- 800 Meter Run
- 20 Power Cleans
- 60/50 Calorie Row
- 20 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Seal Pose
2020-01-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Glute Bridges
- 15 KBS
-------------------------------
- Smash Forearms/Triceps
- OH Distraction
16min AMRAP
- 200m Farmer Carry
- Sled Push 90/45
-400m Run w/KB
-20 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Dragon Pose
- Lizard w/Ext. Arms
- Twisted Cross
2020-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Tuesday, 12/31: New Year’s Eve – 8AM ONLY
- Wednesday, 1/1: New Year’s Day – 8AM ONLY
- Thursday, 1/2: Regular Schedule
"You Go, I Go"
- 20 Power Clean
- 20 WBS
- 200m Run
- 20 Push Press
- 20 Sit-Ups
- 200m Run
- 20 Back Squats
- 20 Lunges
- 200m Run
- 20 Deadlifts
- 20 Push-Ups
- 200m Run
- 20 Power Snatch
- 20 Box Jumps
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 65/45
- Low Dragon
- Lizard Pose
2019-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Tuesday, 12/31: New Year’s Eve – 8AM ONLY
- Wednesday, 1/1: New Year’s Day – 8AM ONLY
- Thursday, 1/2: Regular Schedule
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
2019-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Tuesday, 12/31: New Year’s Eve – 8AM ONLY
- Wednesday, 1/1: New Year’s Day – 8AM ONLY
- Thursday, 1/2: Regular Schedule
- 10 Push Press
- 20 Russian KBS
- 30 AbMat Sit-Ups
- 40 DU/65 Singles
Alpha: 95/65; 70/53
Omega: 75/55; 53/35
Fitness: 65/45; 44/26
- Single Leg Saddle Pose
- Twisted Cross
- Foam Roll Hams/Glutes
2019-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Tuesday, 12/31: New Year’s Eve – 8AM ONLY
- Wednesday, 1/1: New Year’s Day – 8AM ONLY
- Thursday, 1/2: Regular Schedule
- 10 KBS
- 200m Bike
- 10 MB Thrusters
- 200m Bike
-------------------------------
- Instep Series Stretch
- OH Distraction
- 30 KBS
- 30 WBS
- 800m Bike
- 30 KBS
- 30 WBS
- 800m Row
- 30 KBS
- 30 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
- Single Leg Forward Fold
- Supine Twist
2019-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
- Supine Twist
- Seal Pose
2019-12-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- 200 DU/300 Singles
- 100 Back Squats 45/35
- 75 Sit-Ups
- 50 Push-Ups
- 25 Pull-Ups
- 1 mile Run
- Dragon Pose
- Lizard Pose
2019-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
On behalf of the Alpha Omega family, I wish you the happiest of holiday seasons and a very Merry Christmas. Because of you, we are a better company and every holiday you are with us, is nicer than the last.
I thank you for your loyalty and goodwill throughout the past year and look forward to an exciting 2020 with you. May this holiday season be as wonderful as you are, and that you find your home full of love, warmth, and laughter.
May you have an amazing holiday.
My very best,
Joseph
2019-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
100 pullups
100 pushups
100 situps
100 air squats
- Twisted Cross
- Foam Roll As Needed
2019-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Foam Roll As Needed
2019-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- 5 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Press
- 10 Calorie Bike
- 50 Burpees
- 50 KB Thrusters
- 50 Burpees
- 50/40 Calorie Bike
- Supine Twist
- Frog Pose
2019-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- Sled Push
- 250m Row
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 500m Bike
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Lizard Pose
- Dragon Pose
2019-12-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- Flutter Kicks
- KBS
- Scissor Kicks
- Air Squats
- Thrusters
- Sit-Ups
- 200m Run
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Saddle Pose
- Single Leg Forward Fold
2019-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- 8 Step-Ups
- 10 Lunges w/Pass-Through
- 10 MB Deadlifts
- 10 MB Squats
- 10 MB Presses
- 10 Glute Bridges
-------------------------------
- Instep Series Stretch
- Box Shoulder Stretch
- 10 Clean & Jerks
- 15 Bar Hop Overs
- 10 MB Step-Ups 24/20
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
- Dragon Pose
- Legs Up Wall
2019-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, 12/20: 12 Days of Christmas Workout – Class All Day
- Monday, 12/23: Hanukkah – 8 Crazy Night Workout – Class All Day
- Tuesday, 12/24: Christmas Eve – 8AM ONLY
- Wednesday, 12/25: Christmas Day – CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa – 8AM ONLY
- 5 Narrow Grip Push-UPs
- 5 Wide Grip Push-Ups
- 5 Yoga Push-Ups
- Banded Blackburns
- 5 Calorie Bike
- Pull-Ups
- Calorie Bike
- Push-Ups
- Calorie Row
- Thread the Needle
- Lizard w/Ext. Arms
2019-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push
- 10 Bench Dips
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
-------------------------------
- Pigeon Pose
- 10 Banded Good Mornings
- 400m Run
-12 Power Snatch
- 21 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Low Dragon
- Lizard Pose
2019-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- Sled Push
12-9-6
- Deadlifts
- Push Press
- 1000m Row
12-9-6
- Deadlifts
- Push Press
- 500m Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seal Pose
- Twisted Cross
2019-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 100m Farmer Carry
- 10 Goblet Squats
- 15 KB Deadlifts
- 200m Row/Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Thread the Needle
- Instep Series Stretch
2019-12-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Lunges
- OH KB Squat
- BB Bicep Curls
- Push Presses
Three Rounds
- 250m Row
- Run 200m Together
- 500m Bike
- Run 200m Together
- 50 Air Squats
- Single Leg Saddle Pose
- Standing Straddle
2019-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7/5 Calorie Row
- 5 Shoulder Touches
- 14 Mtn Climbers
- 15 Air Squats
- 7/5 Calorie Bike
-------------------------------
- 10 BB RDL
- 10 BB Glute Bridges
Buy-In: 50/40 Calorie Row
- 3 Front Squats
- 6 Push-Ups
- 9 Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Buy-In: 50/40 Calorie Bike
- 3 Front Squats
- 6 Push-Ups
- 9 Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Twisted Cross
2019-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Yoga Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
-------------------------------
- Banded Blackburns
- Smash Forearms/Triceps
- 400m Run
- 20 Alt. KB C&J
- 15 Pull-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Legs Up Wall
- Foam Roll Quads/Glutes
2019-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 5 KB RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squat
- 5 Good Morning
-------------------------------
- Low Dragon
- Banded Lizard Pose
- 21 Power Cleans
- 21 Calorie Row
- 15 Lateral Erg Burpees
- 15 Power Snatch
- 15 Calorie Row
- 9 Lateral Erg Burpees
- 9 OHS
- 9 Calorie Row
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- Dragon Pose
- Frog Pose
2019-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 12 Deadlifts
- 9 Hang P Clean
- 6 Push Jerk
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Couch Stretch
- Fragon Pose
2019-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges w/Pass-Through
- Sled Push
- 10 Air Squats
-----------------------------------
- OH Distraction
- 10 Banded Good Mornings
- 100 Back Squats
- 400m KB Run
- 100 Bench Press
- 400m KB Run
- 100 Hang P Clean
- 400m KB Run
Alpha: 135/95; 115/75; 95/65; KB 70/53
Omega: 115/75; 95/65; 75/55 KB 53/35
Fitness: 95/65; 75/55; 55/45; KB 44/26
- Dragon Pose
- Foam Roll Hams/Glutes/Quads
2019-12-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- Banded Blackburns
- 6 Strict Pull-Ups
- Instep Series Stretch
- Sit-Ups
- Flutter Kicks
- Scissor Kicks
- Plank w/Shoulder Touches
- 6 C2B Pull-Ups
- 9 T2B/K2E
- 12 Deadlifts
- 15/12 Calorie Bike/Row
Alpha: C2B;T2B;225/155
Omega: PU; K2E; 185/125
Fitness: Jumping PU; Sit-Ups; 135/95
- Single Leg Saddle
- Seated Straddle
2019-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 6 Scapula Push-Ups
- 6 Yoga Push-Ups
- Sled Push
- 6 Box Step-Ups w/Med Ball
- 12 Squats
- 200m Run
Two Rounds
- 400m Run
- 30 Box Jumps 24/20
- 30 WBS
*50/35 Calorie Bike/Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Seal Pose
2019-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 800m or 1/2 mile or 0.8km Bike
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Shoulder Press
- 10 KBS
-------------------------------
- Smash Triceps
- OH Distraction
- 21 KBS
-14 KB Lunges x1
-7 S2OH
Alpha: 53/35; 115/75
Omega: 44/26; 95/65
Fitness: 35/18-20; 75/55
- Twisted Cross
- Foam Roll Glutes/Quads
2019-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Drag
- 10 Push-Ups
- 10 Step-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10 Power Snatch
-10 BJ Overs 24/20
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- Box Shoulder Stretch
- Foam Roll Lats/Glutes/Hams
2019-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike
- Sit-Ups
Three Rounds
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
*600m Run
Two Rounds
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
*400m Run
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard w/ext Arms
- Twisted Cross
2019-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
- 20 Push-Ups
- 20 Sit-Ups
- 20 Air Squats
- 400m Run
- 21 KBS 53/35
- 12 Pull-Ups/24 Ring Rows
- 15 Thrusters 95/65
- 400m Run
- 15 OHS
- 20 G2OH 95/65
- 400m Run
- 30 Box Jumps 24/20
- 30 WBS 20/14
- Instep Series Stretch
- Box Shoulder Stretch
2019-11-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
On behalf of the entire Alpha Omega Family, I want to wish you a very Happy Thanksgiving. Many of you will spend the day with family, friends, turkey, football, and perhaps a 5k. You will give thanks for each other and all that you have been given and achieved. For me, no Thanksgiving would be complete without thanking the people who make my job special. Working with people like you is what makes this an amazing place, and that is something for which I am truly thankful.
So, thank you, and have a very Happy Thanksgiving surrounded by the ones you love, both family and friends.
May you have a wonderful Thanksgiving.
My very best,
Joseph
2019-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
Then;
- 10 Sit-Ups
- 10 Air Squats
- 5 Calorie Bike
- 10 KBS
- 10 Calorie Row
- 60 sec Sit-Ups
- 60 sec Air Squats
- 60 sec Assault Bike
- 60 sec KBS
- 60 sec Rowing
*Rest 60 sec
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Thread the Needle
- Lizard Pose
2019-11-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
50-40-30-20-10
-Calorie Row
-Calorie Bike
-200m Run
- EAT
- EAT
2019-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
- 10 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
- 10 KB Glute Bridges
-------------------------------
- Ankle Mobilization
- Banded Pigeon Pose
- 15 Deadlifts
- 15/12 Calorie Bike
Five Rounds
- 10 Front Squats
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Lizard Pose
- Low Dragon Pose
2019-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
Four Rounds
- 800m MB Run 20/14
60-50-40-30
- Deadlifts
- Front Squats
- S2OH
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 105/70; 115/75
Fitness: 45/35; 55/45; 65/50; 75/55
- Supine Twist
- Down Dog
- Seal Pose
2019-11-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
- Sled Push/Pull
- 10 Goblet Squats
- 15 KBS
- 8/8 KB Presses
- 200m Run
-------------------------------
- 10 Banded Good Mornings
- Tricep Stretch
- 8 Front Squats
- 8 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose
- Legs Up Wall
2019-11-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
- 10 Face Pulls
- 10 Banded Pull-Aparts
- 10 Swimmers
- 10 Push-Ups
- 10 Sit-Ups
-------------------------------
- 5 RDL
- 5 Hang Power Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- ME Bicep Curls - Barbell
- ME Upright Row
- 35 Banded Tricep Ext.
- 6 Hang Power Clean
-18/12 Calorie Bike/Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 6 Hang Power Snatch
-18/12 Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Saddle w/Eagle Arms
- Foam Roll Hams/Glutes/Quads/Lats
2019-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
- 200m Run
- 10 MB Presses
- 10 MB Squats
- 10 MB Step-Ups
- 500m or 0.4 Mile or 0.5km Bike
-------------------------------
- 10 Glute Bridges (Shoulders on Box)
- Pigeon on a Box
- 200m Run
- WBS
- Box Jumps 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Seal Pose
- Supine Twist
2019-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule
- 500m Bike
- Sled Push/Pull
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 12 Lunges w/Pass-Through
-------------------------------
- Pigeon Pose
- Banded Blackburns
- Saddle Pose
- Twisted Cross
2019-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 10 Air Squats
- 10 Push-Ups
- 35 DU/50 Singles
-------------------------------
- Low Dragon
- Instep Series Stretch
- 600m Run
- 50 DU/85 Singles
-20 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Lizard Pose
- Low Dragon
2019-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Push-Ups
- 10 Bench Dips
-------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Hang Power Snatch
- 5 Back Squats
- 15 Thrusters
- 30 DU/45 Singles
- 15 C2B Pull-Ups
- 30 DU/45 Singles
Alpha: 95/65; C2B PU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Jumping PU
- Down Dog
- Lizard Pose
2019-11-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 10 Lunges w/Pass-Through
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 8 Step-Ups
- 5/5 KB Presses
-------------------------------
- Box Shoulder Stretch
- OH Distraction
- 4 Strict Pull-Ups
- 8/8 KB Shoulder Press
- 12 MB Step-Ups 24/20
Alpha: PU; 53/35
Omega: Banded PU; 44/26
Fitness: Ring Rows; 35/18-20
- Box Shoulder Stretch
- Pigeon on a Box
2019-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 10 KB DL
- 10 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
-------------------------------
Tabata
- Push-Ups
- Lunges
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
- 7 Power Clean
-7 Burpees
-200m Run
Alpha: 135/95
Omega: 95/75
Fitness: 75/55
- Foam Roll Quads/Hams/Back
- Seated Forward Fold
2019-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- Sled Push/Pull
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 30 sec Squat Hold
- 5 Strict Pull-Ups
-------------------------------
- Lizard Pose
- Dragon Pose
- 11 Power Cleans 135/95
- 11 Burpees Over the Bar
- 19 Deadlifts 135/95
- 18 Pull-Ups
- Cat Tail Pose
- Twisted Cross
2019-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 200m Run
- 5 KB RDL
- 10 Goblet Squats
- 15 KBS
-------------------------------
Tabata
- Assault Bike
- DU/Singles
Partner-Up (You Go; I Go)
- Plate Push 45lbs
- 100m Farmer Carry (Each)
- 200m Run (Together)
Alpha: 53/35x2
Omega: 44/26x2
Fitness: 35/18-20x2
- Foam Roll Calves/Hams/Quads
- Saddle w/Eagle Arms
2019-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- OH Banded Distraction
- Banded Pull-Parts
- Hydrant Hip Circles
- Banded Blackburns
——————————————
- Sled Push
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10 Ring Rows
- 15 Calorie Row
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
- Childs Pose
- Lizard Pose
2019-11-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 200m Run
- 6 Step-Ups
- 10 MB G2OH
- 10 MB Slams
- 10 MB Squats
-------------------------------
- Box Shoulder Stretch
- PVC Front Rack Stretch
- Forearm Smash
- 15 Med Ball Slams
- 12 MB Step-Ups 24/20
- 9 Burpees
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Single Leg Saddle
- Single Leg Forward Fold
2019-11-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 200m Run
- Bear/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 15 Air Squats
-------------------------------
- 5 Snatch Grip RDL
- 5 Hang Snatch High Pull
- 5 Muscle Snatch
- 5 Hang Power Snatch
- 5 OHS
- 5 Hang Squat Snatch
- 600m Run
- 50/30 Calorie Row
- 400m KB Run
- 200/300 DU/Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Couch Stretch
- Lizard Pose
2019-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 10 Push-Ups
- 5 Strict Pull-Ups
- Banded Blackburns
- 10 RDL
- 10 Push Press
-------------------------------
- OH Banded Distraction
- Tricep Stretch
- 21 Deadlifts
- 12 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seated Forward Fold
- Down Dog
2019-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
- 10 Goblet Squats
- 10 10 KB RDL
- 10 KB Glute Bridges
- 15 KBS
-------------------------------
- Dragon Pose
- Pigeon Pose
- KBS
- 200m Run
- Goblet Squat
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Twisted Cross
- Supine Twist
2019-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Pull-Ups
- 10 Bench Dips
- Turf KB Walk 1 OH/1 Front Rack x 2
- 10 Goblet Squats
- 10 KB RDL
-------------------------------
Tabata
- KBS
- Sit-Ups
- 750m Row
- 50 Air Squats
- 15 Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Forward Fold
- Single Leg Saddle Pose
2019-10-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Partner Up
- 600m Pumpkin Run
- 300 Pumpkin Squats
- 150 Pumpkin Sit-Ups
- 50 Burpee Pumpkin Tosses
- Enjoy Potluck/Candy
2019-10-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
- Bear/Crab Walk
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
- Low Dragon Pose
- 400m Run
- 400/350m Row
- 21/15 Calorie Bike
- Low Dragon
- Dragon Pose
2019-10-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
- 5/5 MB Push-Ups
- 10 MB RDL
- 10 MB Squats
- 10 MB Slam Balls
- 10 MB Presses
- 10 MB Cleans
-------------------------------
-Forearm/Tricep Smash
- OH Distraction
3-6-9-12-15-etc...
- WBS
- Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
- Couch Stretch
- Seal Pose
2019-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
- 200m Run
- 10 Lunges w/Pass-Through
- 15 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Bench Dips
-------------------------------
8x20:20
- Bike
- Calorie Row
*Heavier than 10/14
- 15 Calorie Row
- 21 Hang Squat Clean
- 15 Burpee w/6" Touch
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Cat Tail Pose
- Lizard Pose
2019-10-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
- 500m Row/Bike
- 10 Push-Ups
- Banded Blackburns
- 10 Lunges w/Pass-Through
- Bear/Crab Walk
- 10 Bench Dips
- Sled Push
-------------------------------
- 10 Glute Bridges
- OH Banded Distraction
- Pigeon Pose
- 25 Weighted Sit-Ups
- 40 Flutter Kicks
- 40 Scissor Kicks
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
- Supine Twist
- Seal Pose
2019-10-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
- 10 KB DL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 200m Run
- 100m Farmer Carry
- 30 Sit-Ups
- 200m KB Run
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 115/75
- Foam Roll Hams/Glutes/Tris
- Low Dragon
2019-10-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout
- Hydrant Hip Circles
- 10 Air Squats
- 200m Run
- 10 Lunges w/Pass-Through
- Banded Blackburns
- 5 RDL
- 5 Front Squats
- 5 Hang P Clean
- 5 BB Good Mornings
- 5 Back Squats
- 400m Run
- 15 Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Archer Arms
- Seated Forward Fold
2019-10-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Ring Rows
- 10 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
- 50 Thrusters
- 30 Pull-Ups
Alpha: 45/35
Omega: 40 reps 45/35; Jump PU
Fitness: 30 reps 45/35; Ring Row
- Lizard Pose
- Legs Up Wall
2019-10-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Air Squats
- DU/Singles
- 30/60/30 Plank R/C/L
- 10 Barbell Rollouts
- 10 Landmine Twist
- Meter Row
50-40-30-20-10
- Sit-Ups
100' Walking Lunges after each round
- Seal Pose
- Supine Twist
2019-10-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Swimmers
- 5 Supermans
- 10 Banded Blackburns
- 10 Pass-Throughs
- 5/5 Figure Eights
- 5 Snatch Grip RDL
- 5 Snatch High Pull
- 5 OHS
**Heavier than Wk2
**Heavier than Wk2
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness: 35/18-20
*Jumping Pull-Ups
- Foam Roll Calves/Hams/Lats
- Down Dog
2019-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 BB RDL
- 10 BB Glute Bridges
**Rest as much as you want, but no reracks
- Deadlifts
- Burpees w/6" Touch
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Foam Roll Hams/Glutes
- Lizard Pose
2019-10-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 500m Row
- 10 Push-Ups
- Plank Walks (Turf)
- Banded Blackburns
- 10 Lunges w/Pass-Through
-------------------------------
- 10 Banded Face Pulls
- 10 Banded Pull-Aparts
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
- Twisted Cross
- Dragon Pose
- Foam Roll Hams/Glutes/Lats
2019-10-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Assault Bike
- Calorie Row
- 20 Russian Twist
- Plank Walk (Turf Length)
- 10 BB Side Bend *1 sec Hold
- 100m Lunges*
- 30 Sit-Ups
- 12 Alt. KB Clean & Jerk (1bell)
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Foam Roll Quads/Glutes/Hams
- Single Leg Forward Fold
2019-10-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- 5 Supermans
- 5 KB RDL
- 5/5/ KB Shoulder Press
- 10 Goblet Squats
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Stretch
**Heavier than wk1
**Heavier than wk1
- 400m Run
- 25 C2B Pull-Ups
- 400m Run
- 25 Thrusters
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Jumping Pull-Ups
- Saddle Pose w/Archer Arms
- Down Dog
2019-10-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 8 Push-Ups
- Sled Drag
- 6 Step-Ups
- 10 KBS
-------------------------------
- Box Shoulder Stretch
- 500m Row
- 12 Burpees w/6" touch
- 21 Box Jumps 24/20
- Supine Twist
- Thread the Needle
2019-10-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang
- 5 Hanging Bar Circles
- 5 Kip Swings
- 50 DU/75 Singles
- 10 Hang Sqt Snatches
- 30 DU/45 SIngles
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Lizard Pose
- Seated Straddle
2019-10-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 15 Sit-Ups
-------------------------------
- 10 PVC Pass-Throughs
- Front Rack Stretch
- Tricep Stretch
- 1 mile Run
- Max Clean & Jerks
**10-13min REST
13-20min
- 800m Run
- Max Power Snatch
**20-23min REST
23-27min
- 400m Run
- Max Thrusters
Alpha: 135/95; 115/75; 95/65
Omega: 115/75; 95/65; 75/55
Fitness: 95/65; 75/55; 45/35
- Foam Roll Hams/Quads/Glutes/Lats
- Lizard w/Ext. Arms
2019-10-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata
- Lunges
- Ring Rows
- 10-15 GHD Sit-Ups
- 15 OHS w/45/35
- 10 Pull-Ups/ 20 Ring Rows
- 21/15 Calorie Row
8-6-4-2
- Deadlifts*
- Seal Pose
- Seated Forward Fold
2019-10-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 10 Push-Ups
- 200m Run
- 10 Step-Ups
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
- 10 KB Glute Bridges
Buy-In: 100 DU/150 Singles
- 8 Front Squats
- 4 BJ Over 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Quads/Lats/Glutes
- Seated Straddle
2019-10-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- Banded Blackburns
- 10 Swimmers
- 10 Air Squats
- 250m Row
-------------------------------
- OH Banded Distraction
- Banded Lizard Pose
- Tricep Stretch
- 600m Run
- 10 Power Cleans
- 400m Run
- 5 Power Cleans
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Couch Stretch
- Low Dragon
2019-10-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Wednesday, October 2 @12pm
- #weinerwednesday
- Join Joe for A Jumbo Size
- 5 MB Presses
- 10 MB Squats
- 10 MB G2OH
- 10 MB Slams
- 10 MB Sit-Ups
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Stretch
- 18/12 Calorie Row/Bike
- 15 WBS
- 12 Alt KB Snatch
- 9 T2B/K2E
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/18-20
- Saddle Pose w/Eagle Arms
- Supine Twist
2019-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Instep Series Stretch
- 200m Run
- Sled Push
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 10 BB RDL
- 10 BB Glute Bridges
**Rest as much as you want, but no reracks
- 10 Burpees w/6" Touch
- Lizard Pose
- Pigeon Pose
2019-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 MB RDL
- 10 MB Presses
- 10 MB Slams
- 10 MB Jumping Air Squats
- 10 Sit-Ups
- 250m Row
- 75 T2B/K2E
- 800m Run
Alpha: 20/14 @10'
Omega: 16/12
Fitness: 14/10
- Lizard Pose w/Ext. Arms
- Dragon Pose
- Couch Stretch
2019-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 20 Lunges w/Pass-Through
- 5/5 Figure Eights
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats w/3sec Hold
- 5 Back Squats w/3 sec Hold
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
- Sit-Ups
- DU/Singles (75-60-45-30-15)
25-20-15-10-5
- Deadlifts
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Frog Pose
- Low Dragon
2019-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Clean Pull
- 5 Shoulder Press
- 5 Back Squat
- 3 Position Muscle Clean
- 3 Position Power Clean
- 3 Position Squat Clean
Teams of 2
- 100' Sled Push 90/45
- 100m KB Run
- 200m Run Together
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Fragon
- Lizard Pose
2019-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges
- 15 KBS
- Sled Push/Drag
- 200m Row
- 30 Sit-Ups
- 21/15 Calorie Bike/Row
- 10 Strict Pull-Ups
---------------------------------
200m Farmer Carry
---------------------------------
Two Rounds
- 30 Sit-Ups
- 21/15 Calorie Bike/Row
- 10 Strict Pull-Ups
---------------------------------
200m Farmer Carry
---------------------------------
- 30 Sit-Ups
- 21/15 Calorie Bike/Row
- 10 Strict Pull-Ups
---------------------------------
200m Farmer Carry
Alpha: 53/35x2
Omega: 44/26x2
Fitness: 35/18-20x2
- Seal Pose
- Couch Pose
2019-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Snatch Grip RDL
- 5 Snatch Pulls
- 5 Power Snatch
- 5 OHS
- 350m Row
-------------------------------
- OH Banded Distraction
- Banded Pigeon Pose
Three Rounds
- ME Strict Pull-Ups/Banded
- ME Barbell Bicep Curls
- 10 Landmine Presses
- 8 Landmine Twist
- 30 Air Squats
- 20/15 Calorie Row
- 7 Power Snatch
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- Supine Twist
- Foam Roll Lats/Hams/Glutes
2019-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Glute Bridges
- 5 RDL
- 5 Clean Pull
- 5 Hang P Clean
- 5 Front Squat
- 5 Strict Press
- 5 Back Squat
- Sled Push
Two Rounds
- 400m Run Together
- 48 Burpees
- 6 Rope Climbs/18 Strict PU
---------------------------
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 65/55
- Seated Forward Fold
- Seal Pose
- Supine Twist
2019-09-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Air Squats
- 5 Banded Blackburns
- 10 Push-Ups
-------------------------------
- Samson Stretch
- Ankle Mobilization
- Plank R/C/L :60 each
- 20 Partner MB Sit-Ups
Teams of 3
- 50 Back Squats
- 50 Back Squats
- AMRAP Back Squats
Alpha: 135/95; 155/105; 185/125
Omega: 95/65; 115/75; 135/95
Fitness: 45/35; 75/55; 95/65
Teams of 3
- 50 Bench Press
- 50 Bench Press
- AMRAP Bench Press
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
Teams of 3
- 50 Deadlifts
- 50 Deadlifts
- AMRAP Deadlifts
Alpha: 135/95; 185/125; 225/155
Omega: 95/65; 115/75; 135/95
Fitness: 45/35; 75/55; 95/65
- Lizard Pose
- Down Dog
2019-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Superman’s
- 10 Swimmers
- 10 Slamballs
- 5 KB RDL
- 10 Goblet Sqt
- 15 KBS
Three Rounds
- 50 Banded Bicep Curls
- 35 Banded Tricep Ext
- 10-12 Arnolds
- 800m Run
- 40 KBS
- 40 WBS
Alpha: 53/35; 20/14@10'
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
- Low Dragon
- Couch Stretch
2019-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- 10 Pull-Ups
- 10 Push-Ups
- 5/5 KB Presses
- 10 KB Thrusters
- 10 KB DL
- 45 DU/60 Singles
-------------------------------
- Samson Stretch
- 30 sec HS Hold
- 60 DU/90 Singles
- 30 WBS
- 15 Deadlifts
Alpha: 225/155; 20/14 @10'
Omega: 165/115; 16/12
Fitness: 115/75; 14/10
- Legs Up Wall
- Thread the Needle
2019-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear/Crab Walk
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
-------------------------------
- 10 Banded Pull-Apart
- Front Squats
- KBS
- 400m Run
Alpha: 135/95; 70/53
Omega: 115/75; 53/35
Fitness: 75/55; 44/26
- Saddle Pose
- Twisted Cross
2019-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 6PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals
- 10 Push-Ups
- Sled Push
- 10 Air Squats
- 5 RDL
- 5 Glute Bridges
- 200m Run
- 20/14 Calorie Row
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Pigeon Pose
- Legs Up Wall
2019-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 6PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Push-Ups
- 10 Sit-Ups
- 50 DU/75 Singles
-----------------------------------
- Low Dragon Pose
Three Rounds
- 15-20 Barbell Bicep Curls
- 10-12 DB Skull Crushers
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the Worlds
- 15 Sit-Ups
- 30 DU/45 Singles
- 15 Sit-Ups
- 5 Deadlifts
**Record wt. each round
- Childs Pose
- Lizard Pose w/Ext. Arms
2019-08-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 7PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals
- 5 Banded Blackburns
- 10 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- Flutter Kicks
- Scissor Kicks
*60 sec Plank x 2
- 30 KB Snatches
- 15 Burpee BJ 24/20
- 20 KB Snatches
- 10 Burpee BJ
- 10 KB Snatches
- 5 Burpee BJ
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Seated Forward Fold
- Foam Roll Lats/Hams
2019-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 15 KBS
- 5 Push-Ups
- 10 Goblet Squats
- 5/5 KB Presses
-----------------------------------
- Foam Roll Triceps/Chest
- OH Banded Distraction
- Front Squats
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
- Twisted Cross
- Foam Roll Quads/Calves
2019-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Good Mornings
- 10 Sit-Ups
- 10 Push-Ups
- 500m Bike
- 600m Run
- 30 Deadlifts
- 30 Burpees
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
- Seated Straddle
- Foam Roll as Needed
2019-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15 DU/30 Singles
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 10 Calorie Row/Bike
-----------------------------------
- OH Banded Distraction
- Banded Lizard Pose
- 60 DU/90 Singles
- 30/21 Calorie Row/Bike
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Archer Arms
- Lizard Pose w/Ext. Arms
2019-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 15 KBS
- 30/30/30 sec Plank R/C/L
- 50 Mtn Climbers
- 21/15 Calorie Bike/Row
- 100m Farmer Carry
- 15 T2B/K2E
Alpha: 2x53/35
Omega: 2x44/26
Fitness: 2x35/18-20
- Down Dog
- Supine Twist
2019-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 MB Slams
- 5 MB Thrusters
- 5 MB Tosses (Straight Up)
- 15 KBS
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 10 Glute Bridges
- 24 Calorie Row/Bike
- 21 WBS
- 18 Alt. KB Snatch
- 15 Lateral Burpees Over KB
Alpha: 20/14; 44/26
Omega: 16/12; 35/18-20
Fitness: 14/10; 18-20/13
- Seal Pose
- Thread the Needle
- Twisted Cross
2019-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 50 Parnter MB Sit-Ups
- 50 MB Slams
- 10 Plate Deadlifts
- 10 Air Squats
- 200m Run or 15/9 Cal Bike
Alpha:45/35
Omega: 25/15
Fitness: 15/10
- 10 Push-Ups
- 10 Plate Lunge
- 10 Sit-Ups
Alpha:45/35
Omega: 25/15
Fitness: 15/10
- 10/7 Cal Bike or 100m Plate Run
- 10 Plate Squats
- 20 Mtn Climbers
Alpha:45/35
Omega: 25/15
Fitness: 15/10
- 10/7 Cal Row
- 10 Burpees
- Supine Twist
- Lizard Pose w/Ext. Arms
2019-08-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike/Row
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 10 Swimmers
- 15 KBS
-----------------------------------
- OH Banded Distraction
- 8-12 Dips
- 15-20 Hammer Curls
- 30 Banded Lat Pull Downs
- 30/21 Calorie Bike/Row
- 15 Pull-Ups
- 15 KB Deadlifts
- 15 KB Front Squats
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Seated Straddle
- Lizard Pose
2019-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Power Clean
- 50 DU/75 Singles
-------------------------------
- Tricep Stretch
- PVC Front Rack Stretch
- 7 Clean & Jerk
- 35 DU/50 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Lats/Calves
- Down Dog
2019-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10 KB SDHP
- 10 KBS
-----------------------------------
- 10 Banded Pull-Aparts
- 30 Sumo Deadlift High Pull
- 150' Walking Lunges
Alpha: 95/65
Omega: 75/55
Fitness: KB 53/35
- Child's Pose w/Ext. Arms
- Dragon Pose
2019-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-----------------------------------
- Musical Bears
- 50 KBS
- 50 BJ
- 50 GHD Sit-Ups
- 50 Squats
- 50 Lunges
- 50 Burpees
- 50 Deadlifts
- 50 Push Press
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Box Shoulder Stretch
- Seated Forward Fold
2019-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 Step-Ups
- 5 RDL
- 5 Back Squats
- 10 Glute Bridges
-----------------------------------
- Banded Lizard Pose
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
Fitness: 0.5 BW
- Lizard Pose w/Ext. Arms
- Foam Roll Hams/Glutes
2019-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Push Press
- 5 Back Squats
- 5 Thrusters
-----------------------------------
- Banded Blackburns
- 1 min WBS
- 1 min Push Press
- 1 min Cal Row/Bike
*Rest 60 sec
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
- Twisted Cross
- Foam Roll Hams/Glutes/Triceps
2019-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 KB RDL
- 15 KBS
- 10 KB Presses
- 10 KB Glute Bridges
- 10 Power Clean
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Saddle Pose w/Archer Arms
- Thread the Needle
2019-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
------------------------------
- Battle of the Bikes
- 100 Pull-Ups/150 Ring Rows
- 100 Back Squats
- 80 Box Jumps
- 80 Thrusters
- 60 T2B
- 60 Front Squats
- 40 Burpees
- 40 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Pigeon on a Box
- Box Shoulder Stretch
2019-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 200m Run
- 10 KB RDL
- 10 Goblet Squat
- 10 KB Glute Bridges
-----------------------------------
- Foam Roll Hams/Glutes
- 30/20 Calorie Row
- 30/20 Calorie Bike
- 400m Run
- Supine Twist
- Cat/Cow Pose
2019-07-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- Banded Blackburns
- 20 WTD Sit-Ups
- 30 sec Plank
- 15 Landmine Rainbows
- 60 DU/90 Singles
- 45 Air Squats
- 30/21 Calorie Bike
- 15 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Lizard Pose
- Dragon Pose
2019-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/10 Calorie
- 10 Push-Ups
- 8 Box Step-Ups
- 10 Sit-Ups
-----------------------------------
- Pigeon on a Box
- Instep Series Stretch
- 27/21 Calorie Row
- 21 Power Clean
- 15 Burpee BJ Over 24/20
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Single Leg Saddle
- Saddle Pose w/Eagle Arms
2019-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 RDL
- 5 Shoulder Press
- 5 Thrusters
- 10 Glute Bridges
-----------------------------------
- Foam Roll Triceps
- OH Distraction
- Squat Snatch
- C2B Pull-Ups
Alpha:95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; RRx2
- Supine Twist
- Thread the Needle
2019-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 100m Row
- 1 Burpee
- 200m Run
- 1 Burpee
- 400m Bike
*Complete exercise and tag teammate to start when you finish first movement
25min AMRAP
- 120/90 Calorie Bike
- 60 KB Snatch 44/26
- 300 DU/450 Singles
- 15 Rope Climbs or 45 PP 75/55
- Single Leg Saddle Pose R/L
- Standing Straddle
2019-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Swimmers
- 15 Air Squats
- 400m Run
- 9 Power Clean
- 9 Front Squats
- 9 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Quads/Lats
2019-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Jog
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- OH Distraction
- Tricep Stretch
- Power Snatch
- T2B/K2E
- Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Supine Twist
- Seated Forward Fold
2019-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1 mile Run (1x200m)
- 40 Squat Clean
- 40 Box Jumps 24/20
- 40 WTD OH Lunges
- 40 Box Jumps 24/20
- 40 Squat Clean
- 1 mile Run (1x200m)
Alpha: 115/75; OH 45/35
Omega: 75/55; OH 35/25
Fitness: 45/35; OH 15/10
- Low Dragon Pose
- Dragon Pose
2019-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KBS
- 10 KB Thrusters
- Sled Push
- 60 sec Plank
- 20 Russian Twists
- Plate Push
- 200m KB Run
- 400m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Seated Straddle
- Fragon
2019-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB Glute Bridges
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-----------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS
*Increase Weight
*Increase Weight
- 15/12 Calorie Bike/Row
- 12 Burpee Over Bar
- 9 Power Cleans
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Foam Roll as Needed
- Dragon Pose
2019-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 5 Banded BlackBurns
- 5 Strict Pull-Ups
- 10 Push-Ups
- 20 Lunges w/Pass-Through
-----------------------------------
- OH Banded Distraction
- Tricep Stretch
- 40 DU/60 Singles
- 20 Push-Ups
- 10 T2B/K2E
- Low Dragon
- Foam Roll Chest/Triceps
2019-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 5 Broad Jumps
- 10 Box Steps
- 5 Jumping Air Squats
- 10 OHS w/PVC
- 20 Lunges w/Pass-Through
-----------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose
*Same Weight
*Same Weight
- 8 Pull-Ups
- 10 Power Snatch
- 12 Burpees Over Bar
Alpha: 96/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Twisted Cross
2019-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 15 KBS
- 350m Row
** Second Round - Faster
- GHD Sit-Ups
- OHS 45/35
- 60 sec 15/12 Cal Bike
- 60 sec 15 KBS
- 60 sec 15/12 Cal Row
- 60 sec 30 Reverse Lunges
*Rest 1 min
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Frog Pose
- Seated Straddle
2019-07-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Swimmers
- 5 RDL
- 5 Power Clean
- 5 Strict Press
- 5 Push Press
-5 Back Squats
-----------------------------------
- OH Banded Distraction
- Tricep Stretch
- 15 Burpee Over Bar
- 12 Deadlifts
- 9 Hang P Clean
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Lizard Pose
- Foam Roll Hams/Glutes
2019-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Two People
- Two Bikes
- One Foam Roller
- Set Bikes Up Face to Face
- Set Foam Roller in the Middle
- Compete by Pushing Roller Back/Forth
- Peddle Until Foam Roller Hits Bike
- 90/60 Calorie Bike
- 75 Power Clean
- 75 Thrusters
- 90/60 Calorie Bike
- 60 Power Clean
- 60 Thrusters
- 90/60 Calorie Bike
- 45 Power Clean
- 45 Thrusters
- 90/60 Calorie Bike
- 30 Power Clean
- 30 Thrusters
- 90/60 Calorie Bike
- 15 Power Clean
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
------------------------------
- Seated Forward Fold
- Seal Pose
- Thread the Needle
2019-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Broad Jumps
- 20 Lunges w/Pass-Through
- 8 Step-Ups
- 15 KBS
-------------------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
-5 Power Snatch
- 5 Squat Snatch
- 100m WTD KB Lunges
- 50 WTD Step-Ups
- 50 KB C&J
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Dragon Pose
- Lizard Pose
2019-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8AM ONLY
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
- Inverted Push-Ups
- Thrusters 95/65
- DL 185/125
- KBS 53/35
- Ring Rows x 2
2019-07-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- 200m Row
- 10 Push-Ups
- 15 KBS
- 10 PVC OHS
-------------------------------------------
- 10 RDL
- 5 Shoulder Press
- 5 Push Press
- 5 Pull-Ups
- 10 OHS
- 15 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seal Pose
- Seated Straddle
2019-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- 10 Push-Ups
- 8 Box Step-Ups
- 5 Broad Jumps
- 20 Lunges w/Pass-Through
-------------------------------------------
Using 2.5; 5; 10s
Three Rounds
- 7 Lateral Raises
- 7 Front Raises
- 7 Presses
- 7 Bent Over Reverse Flies
- 30/21 Calorie Bike/Row
- 15 Burpee BJ Over 24/20
- ME 10m Shuttle Runs
- Foam Roll Calves
- Twisted Cross
2019-06-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- 10 Push-Ups
- 25 RIng Rows
- 10 Box Steps
- 5 Strict Pull-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- 5/5 Figure Eights
- 10 Banded Pull-Aparts
- Banded Low Dragon
- 40 Pull-Ups
- 30 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose w/Ext. Arms
- Foam Roll Quads/Lats
2019-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- Sled Push/Pull
- 5 Push-Ups
- 8 Strict Pull-Ups
- 10 RDL
- 10 Shoulder Press
-------------------------------------------
- 50 Banded Lat Pull Downs
- 9 Deadlifts
- 12 Burpees
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Supine Twist
- Seal Pose
2019-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- 200m Run
- 10 OHS
- 10 KBS
- 10 Push-Ups
-------------------------------------------
- 15 KB Glute Bridges
- Banded Pigeon Pose
- 45 Sit-Ups
- 30 KB Clean & Jerk
- 15 Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Standing Straddle
- Pigeon Pose
2019-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- 120 Power Cleans
- 120 Box Jumps 24/20
- 12 Rope Climbs
- 90 Power Cleans
- 90 Box Jumps
- 9 Rope Climbs
- 60 Power Cleans
- 60 Box Jumps
- 6 Rope Climbs
- 30 Power Cleans
- 30 Box Jumps
- 3 Rope Climbs
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
**Use long white ropes to pull sled hand over hand
- Lizard Pose
- Box Stretch
2019-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thursday, July 4 at 8AM
- HERO WOD
- One Class
- OH Banded Distraction
-------------------------------------------
- 200m Run
- 5 Snatch Grip RDL
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 Squat Snatch
- 200m Run
- 30 Hang Power Cleans
- 200m Run
- 30 Thrusters
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose w/Archer Arms
- Seal Pose
2019-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- Sled Push
- 16 Lunges w/Pass-Through
- 10 Jumping Air Squats
-------------------------------------------
- 3 min DU Practice or DU Contest
- 60 sec Plank
- 30 sec Hollow Hold
- 15 WTD GHD Sit-Ups
- 75 DU/100 Singles
- 50 Air Squats
- 200m Run
- Foam Roll Quads/Hams/Calves
- Low Dragon
2019-06-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Lunges
- Push-Ups
- 5 Deadlifts
- 10 Power Clean
- 15 Front Squats
- 20/15 Calorie Bike/Row
- 50 DU/75 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Lizard Pose
- Dragon Pose
2019-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Push-Ups
- 10 Box Steps
- 20 Lunges w/Pass-Through
-----------------------------------------
- 10 Banded Good Mornings
- Banded Lizard Pose
- 21 Deadlifts
- 15 Box Jumps
- 9 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 55/45
- Down Dog
- Thread the Needle
2019-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Front Squats
- 10 Strict Press
- 5 Back Squats
- 10 Push-Ups
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 Bent Over Trunk Twists
- 60 sec Plank
**Add a weight to your back (Taple Top BOR)
- 50/35 Calorie Bike/Row
10 Rounds
- 5 Pull-Ups (10 Ring Rows)
- 10 Push-Ups
- 15 Air Squats
Alpha: 20/14 at 10'
Omega: 16/12
Fitness: 14/10
- Twisted Cross
- Supine Twist
2019-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Sled Drag
- 10 MB RDL
- 10 MB Clean
- 10 MB Squats
- 10 MB Presses
- OHS 45/35
- Hollow Hold
3x24 Russian Twist w/MB
- 21 Sit-Ups
- 18 Med Ball Sqt Jumps*
- 50' Walking Lunge w/MB 20/14
- Lizard Pose
- Foam Roll
2019-06-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 RDL
- 5 Snatch Pull
- 5 Power Snatch
- 5 OHS
-------------------------------------------
- 10 Pass-Throughs
- PVC Front Rack Stretch
**heavier than last week
**heavier than last week
- Cal Row
- Front Squats
15-12-9
- T2B/K2E
- Hang Sqt Clean
12-9-6
- Burpees Over Bar
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Quads/Hams
- Seated Forward Fold
2019-06-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 MB RDL
- 10 MB Clean
- 10 MB Press
- 10 MB Slams
- 200m Run
- Scissor Kicks
- Flutter Kicks
3x25 Wall Ball Sit-Ups
- 20 KBS
- 20 Sit-Ups
- 20 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
- Twisted Cross
- Thread the Needle
2019-06-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- Bear Crawl
- 10 Dips/Push-Ups
- 10 Jumping Air Squats
- 10 Calorie Row/Bike
-------------------------------------------
- OH Distraction
- 60 DU/75 Singles
- 30/21 Calorie Row/Bike
- 10 Push Jerk
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Foam Roll Glutes/Quads
2019-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Push-Ups
- 8 Strict Pull-Ups
- 16 Lunges w/Pass-Through
-----------------------------------------
- 5 Banded Blackburns
- 5/5 Figure Eights
- 12 Snatches
- 12 Burpee Over Bar
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Low Dragon
- Down Dog
2019-06-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 15 Air Squats
- 10 Pull-Ups
-------------------------------------------
- Banded Blackburns
- 21 WBS
- 200m Farmer Walk
- 9 HSPU
Alpha: 20/14; 2x53/35
Omega: 16/12; 2x44/26; 15 Push Presses 75/55
Fitness: 14/10; 2x35/18-20; Declined Push-Ups
- Twisted Cross
- Lizard Pose
2019-06-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 7 Strict Pull-Ups
- 5 Ring Dips
- 20 Squats
- 35 DU/50 Singles
-------------------------------------------
- 5 Figure Eights
- 10 Pass-Throughs
- 60sec Plank
- 20 Russian Twist w/Med Ball
- 25 Med Ball Sit-Ups
- 25 DU/40 Singles
- 5 Power Snatch
- 25 DU/40 Singles
- 5 Muscle-Ups/10 Strict Pull-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35/20 Ring Rows
- Fragon Pose
- Supine Twist
2019-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Box Step-Ups
- 5 Goblet Squats
- 5 KB RDL
- 10 KBS
-------------------------------------------
- 15 BB Glute Bridges
- Light Foam Roll Hams/Glutes
- KBS
- BJ Over
- Front Squat
Alpha: 53/35; 155/115
Omega: 44/26; 125/85
Fitness: 35/26; 75/55
- Foam Roll Quads
- Saddle Pose
2019-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Banded Blackburns
- 10 Push-Ups
- 8 Strict Pull-Ups
- 20 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------------------
- OH Banded Distraction
- Tricep Stretch
Three Rounds
- 21 C2B Pull-Ups
- 15 Back Squats
- 9 Power Clean & Jerk
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Lizard Pose w/Ext. Arms
- Frog Pose
2019-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata
- Flutter Kicks
- Scissor Kicks
-------------------------------------------
- 15 Calorie Bike
- 5/5 One Arm Med Ball Push-Ups
- 10 Up Down Planks
- 10 KB Thrusters
- 75 WBS
- 60 Abmat Sit-Ups
- 45/30 Calorie Bike
- 30 Burpee BJ
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Box Stretch
- Pigeon on Box
2019-05-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Sled Push
-------------------------------------------
- Banded Blackburns
- 10 Pass-Throughs
- 5/5 Figure Eights
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
75 Power Snatches, 75#
- Thread the Needle
- Lizard w/Ext. Arms
2019-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
- Twisted Cross
- Supine Twist
2019-05-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Lizard Pose
- Dragon Pose
- Low Dragon Pose
- 200m Farmer Carry
- 20 KB Presses
- 200m KB Front Rack Carry
- 20 KB Deadlifts
- Saddle Pose
- Standing Straddle
2019-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
- Lizard Pose w/Ext. Arms
- Dragon Pose
2019-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
-------------------------------------------
- Hoover Ball Fun
- 100/70 Calorie Row
- 75 BJ Over 24/20
- 50 Thrusters
- 800m Run
- 50 Thrusters
- 75 BJ Over
- 100/70 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Box Stretch
- Pigeon on a Box
2019-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- 1/2mile Bike
- 10 Box Step-Ups
- 10 Pull-Ups
- 10 WTD Push-Ups
- 20 DU/35 Singles
-------------------------------------------
- Banded Ankle Mobilization
- Banded Tricep Stretch
- Front Squats
- 30 Double-Unders/45 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Low Dragon
- Saddle Pose
2019-05-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- Crab Walk
- 5 Scapula Push-Ups
- 5 Wide Push-Ups
- 5 Narrow Push-Ups
- 10 Banded Pull-Aparts
- 10 Box Step-Ups
- 10 Calorie Row/Bike
- 35 WBS
- 30 Sit-Ups
- 25/20 Calorie Row/Bike
- 15 Burpee BJ Over 20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Dragon Pose
- Lizard Pose w/Ext. Arms
2019-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
Tabata
- Push-Ups
- Sit-Ups
- ME BB Curls
- ME Dips
- ME Strict Pull-Ups
- 18 Alt. KB Snatch
- 25/18 Cal Bike/Row
- 20 Burpees
- 18 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/18-20; 135/95
- Down Dog
- Seal Pose
2019-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- 10 Push-Ups
- 20 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Strict Press
- 5 Back Squat
- 10 Glute Bridges
-----------------------------------------
- Banded Pigeon Pose
- Banded Lizard Pose
- 12 Front Rack Lunges
- 9 Power Clean
- 6 HSPU
Alpha: 115/75
Omega: 75/55; 12 Push Press
Fitness: 55/45; 18 Box Push-Ups
- Child's Pose w/Ext Arms
- Supine Twist
2019-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- Sled Push
- 10 Pull-Ups
- 10 Push-Ups
- 20 Lunges
Tabata
- KBS
- Sit-Ups
- 5 KB Clean + Jerk - R
- 5 KB Clean + Jerk - L
- 5 KB Snatch - R
- 5 KB Snatch - L
- 10 C2B Pull-Ups
- 20/14 Calorie Bike
Alpha: 53/35
Omega: 26/18/Pull-Ups
Fitness: 20/13/Ring Rows x2
- Twisted Cross
- Dragon Pose
- Down Dog
2019-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- 200m Run
- 10 Push-Ups
- 5 Broad Jumps
- 7 Cal Row/Bike
-------------------------------------------
- 5 RDL
- 5 Clean Pulls
- 5 Power Cleans
- 5 Front Squats
- 5 Back Squats
- 40/30 Calorie Row/Bike
- 30 Hang Sqt Clean
Alpha: 135/95
Omega: 75/55
Fitness: 45/35
- Lizard Pose w/Ext. Arms
- Pigeon Pose
2019-05-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8AM
- HERO WOD MURPH
- All Are Welcome
- 10 Ring Rows
- 20 Lunges w/Pass-Through
- 10 WTD Push-Ups
- 20 WTD Air Squats
- 35 DU/50 Singles
- 12 Barbell Rollouts
- 45/45/45 Rotating Plank
- Double-Unders*
50-40-30-20-10
- Air Squats
25-20-15-10-5
- Push-Ups
- Dragon Pose
- Saddle Pose w/Eagle Arms
2019-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- Sled Push/Drag
- 10 Pull-Ups
- 15 Push-Ups
- 20 Air Squats
———————————————
- 5 RDL
- 5 Back Squats
- 5 Strict Press
*Heavy for the day
Three Rounds
- 21 Deadlifts
- 15 Burpee Over Bar
- 9 Push Jerk
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Seated Straddle
2019-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
There will be NO CLASS on Saturday, May 11. Enjoy a rest day with family and give your Mom a call.
2019-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Squats w/Plate OH
- 20 WTD Push-Ups
- 20 OH WTD Lunges
- 20 WTD Sit-Ups
-------------------------------------------
- 10 Glute Bridges
- 20 Banded Flys
- 20 Face Pulls
- 10 T2B
- 10 Push Press
- 100' Lunges
Alpha: 105/80
Omega: 75/55
Fitness: 45/35
- Foam Roll Triceps/Lats/Glutes
- Dragon Pose
2019-05-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Drag Backwards
- 8 Strict Pull-Ups
- 15 WTD Push-Ups
- 25 Air Squats
- 5 RDL
- 5 Back Squats
- Flutter Kicks
- Scissor Kicks
3x10 WTD GHD Sit-Ups
Buy In: 50 WBS
- 12 Deadlifts
- 12 Burpees
Alpha: 20/14; 135/95
Omega: 16/12; 115/75
Fitness: 14/10; 95/65
Buy In: 35 WBS
- 9 Deadlifts
- 9 Burpees
Alpha: 20/14; 185/125
Omega: 16/12; 135/95
Fitness: 14/10; 115/75
Buy In: 20 WBS
- 6 Deadlifts
- 6 Burpees
Alpha: 20/14; 225/155
Omega: 16/12; 155/105
Fitness: 14/10; 135/95
- Seal Pose
- Pigeon Pose
2019-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- Sled Push
- 10 WTD Push-Ups
- 10 Lunges w/Pass-Through
- 7 Strict Pull-Ups
- 10 Ring Rows
- 10 BB Glute Bridges
- 21/15 Calorie Row
- 21 Pull-Ups/42 Ring Rows
Three Rounds
- 9 P Clean
- 9 Push Jerks
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- Thread the Needle
- Foam Roll Quads
2019-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Push-Ups
- 10 Box Steps
- 10 Lunges w/Pass-Through
- 40 Kettlebell Swings (53/35 lb)
- 40 Box Jumps (24/20 in)
- 40 Thrusters (65/45 lb)
- 40 Elevated Push-ups (feet on 24/20 in box)
- Supine Twist
- Lizard Pose
2019-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 10 KB RDL
- 10 Goblet Squat
- 10 KB PP
- 10 Swimmers
- Accumulate 90 sec Hollow Hold
- 30 Sit-Ups
- 200m Run
- 10 Alt. KB Snatch
Alpha: 35/20
Omega: 26/18
Fitness: 13/10
- Single Leg Forward Fold
- Lizard w/Ext Arms
2019-05-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Squat to Stands
- 30 sec Squat Hold
-------------------------------------------
- Tricep Stretch
- Smash Forearms
- Wrist Stretch
- 10 C2B Pull-Ups
- 10 Front Squat
- 10 Burpees
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Thread the Needle
- Dragon Pose
2019-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Air Squats
- Sit-Ups
- ME DB Bicep Curls
- 3x35 Banded Tricep Ext
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- 125 DU/200 Singles
- 2km Row
- 125 DU/200 Singles
- 800m Run
- Lizard Pose
- Saddle Pose
2019-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Banded Blackburns
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 WTD Push-Ups
- 25 Air Squats
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Fitness: 75/55
- Seal Pose
- Seated Straddle
2019-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Calorie Bike
EMOM
- Increasing Burpees (1,2,3,4,5,4,3,2,1)
Teams of 3
- 30 Burpees
- 30 Hang Power Clean
- 30 T2B/K2E/Sit-Ups
- 30 Thrusters
- 150/100 Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seal Pose
- Standing Forward Fold
2019-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 5 Candlesticks
- 10 Jumping Air Squats
- 10 WTD Push-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose
- Ankle Mobilization
- 400m Run
- 25 Sit-Ups
- 5 Back Squats
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
- Standing Straddle
- Seated Forward Fold
2019-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 WTD Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 50 Tire Strikes
- 30/30/30s Rotating Planks
- 30/21 Calorie Row/Bike
- 21 Power Snatch
- ME Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- 30/21 Calorie Row/Bike
- 15 Power Snatch
- ME Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 30/21 Calorie Row/Bike
- 9 Power Snatch
- ME Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Foam Roll Lats/Back/Hams
2019-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Press
- 5 Front Squats
- 5 Back Squats
- 5 Behind the Neck Press
- 10 Sit-Ups
- 10 Box Steps
-------------------------------------------
- Banded Pigeon Pose
- Banded Lizard Pose
2-4-6-8-10-12-etc.
- Push Press
- T2B/K2E/Leg Lever
- BJ Over
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Thread the Needle
- Seal Pose
2019-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 35 DU/50 Singles
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
-------------------------------------------
- 10 Glute Bridges
- Foam Roll Chest
- OH Banded Distraction
- 400m Run
- 50 DU/75 Singles
- 10 Hang Sqt Cleans
Alpha: 105/80
Omega:75/55
Fitness: 45/35
- Low Dragon
- Single Leg Saddle
2019-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Easter Egg Hunt Workout and Pancake Breakfast
- 20 Lunges
- 10 Push-Ups
- 5 Blackburns
- 10 Box Step-Ups
-------------------------------------------
- 10 RDL
- 10 Glute Bridges
- Smash and Floss Hamstrings
*Heavier than last week
- 21 Sit-Ups
- 15 Box Jumps
- 9 Deadlifts
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
- Seal Pose
- Saddle Pose
2019-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Easter Egg Hunt Workout and Pancake Breakfast
- 200m Run
- 5 Hanging Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 WTD Push-Ups
- 20 WTD Lunges
- 15 Sit-Ups
- ME Hammer Curls
- 10-15 Arnolds
- ME OH DB Tricep Ext
- 800m Run
- 40 T2B/K2E/Leg Levers
- 30 Back Sqt
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Single Leg Forward Fold
- Foam Roll Glutei/Hams
2019-04-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Easter Egg Hunt Workout and Pancake Breakfast
- 10 Diamond Push-Ups
- ME Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------------------
- T-Spine Stretch
- Tricep Stretch
- OH Banded Distraction
- 3x18 GHD Sit-Ups
-20 Burpees Over Bar
-20 OHS
-20 Burpees Over Bar
-20 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Twisted Cross
2019-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Easter Egg Hunt Workout and Pancake Breakfast
- Bear Crawl
- 10 Sqt to Stands
- 5 Blackburns
- 20 Jumping Lunges
- 25 Sit-Ups
-------------------------------------------
- OH Banded Distraction
- Tricep Stretch
- Banded Low Dragon
- 12/9 Calorie Row
- 9 Power Clean
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 200m Run
- 7 Hang Sqt Clean
Alpha: 115/75
Omega: 95/65
Fitness: 65/55
- 12/9 Calorie Row
- 5 Sqt Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/65
- Low Dragon Pose
- Seated Straddle
2019-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Easter Egg Hunt Workout and Pancake Breakfast
- 10 MB Slams
- 5 Diamond Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Burpees Over MB
Sets 1, 3, 5
- 400m Run
- 21 WBS
- 15 Power Snatch
- 9 Lat Burpee Over Bar
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 55/45
- Foam Roll Hams/Lats
- Box Stretch
2019-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Easter Egg Hunt Workout and Pancake Breakfast
- 10 Calorie Row
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- Sled Push
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 BB Glute Bridges
- OH Banded Distraction
- 5 Strict HSPU
- 10 OHS
- 10 Deadlifts
Alpha: 95/65
Omega: Kipping HSPU or 5" Relief HSPU; 75/55
Fitness: Push Press; 45/35
- Supine Twist
- Saddle Pose w/Eagle Arms
2019-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Box Step-Ups
- 10 Sit-Ups
- 10 RDL
- 3xME (failure)
Banded Tricep Ext
- 3x35
21 Complex - 3 sets
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the World
- T2B/K2E
10-9-8-7-6-5-4-3-2-1
- Deadlift
Alpha: 225/175
Omega: 185/125
Fitness: 135/95
- Single Leg Saddle
- Cross Shin Pose
2019-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Banded Blackburns
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 30 sec Squat Hold
-------------------------------------------
- 2min DU Practice
- 15 GHD Sit-Ups
- 60 sec Plank
- 20/14 Cal Row
- 40 DU
- 5 Hang Sqt Clean
Increase Wt. each Round
- Dragon Pose
- Lizard Pose
2019-04-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Box Jumps
- 10 KB Thrusters
- PVC Front Rack Stretch
- 10 Banded Good Mornings
-------------------------------------------
- Banded Low Dragon
- Banded Pigeon Pose
- Tricep Stretch
- 10 Power Snatch
- 20 BJ Over 24/20
- 30 WBS
Alpha: 115/75; 20/14
Omega:75/55; 16/12
Fitness: 55/45; 14/10
- Saddle Pose
- Foam Roll Calves/Quads
2019-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 10 MB Slams
-------------------------------------------
- 15/15 Lat Pull Downs
- 10 Banded One Arm Dips
- OH Banded Distraction
- 50/40 Cal Row
- 40 Sit-Ups
- 30 C2B Pull-Ups/Pull-Ups/RRx2
- 20 Sandbag/Slamball/Med Ball Over Shoulder*
*At least 20lbs
- Supine Twist
- Seal Pose
2019-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- Banded Blackburns
- 10 Swimmers
- 5 Strict Pull-Ups
- 10 RDL
- 5 Front Squats
- 5 Power Cleans
- 5 Strict Press
- 30 sec Front Sqt Hold
---------------------------------
- 10 Squat to Stands
- PVC Front Rack Stretch
- Tricep Stretch
- Smash/Grind Forearms
- Wrist Stretch
Pair-Up
20min AMRAP
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
- Single Leg Forward Fold
- Single Leg Saddle Pose
2019-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Rest 60 sec
- 1min Sit-Ups
- Rest 60 sec
- 400m Run
- 20/14 Calorie Row
- 200m Run
- Supine Twist
- Foam Roll as Needed
2019-03-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Push-Ups
- 10 KB DL
- 10 KBS
- 10 Swimmers
-------------------------------------
- 5 Banded Blackburns
- 10 Banded Lat Pull Downs
- OH Banded Distraction
- 600m Run
- 60 Thrusters
- 600m Run
- 30 Power Snatch
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Low Dragon
- Couch Stretch
2019-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 3.27.2019 at 6pm
- Hot Dog Night in the Gym
- Bring a Side Dish and Drink
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Hanging Shrugs
- 5 Hanging Backward Circles
- 10 Kip Swings
- 10 Air Squats
**Total in Comments
- 9 Burpee BJ Over 24/20
- 15 Goblet Squat
- 200m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Foam Roll Quads
- Thread the Needle
2019-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Soleus Stretches on Wall
- 10 Lunge Stretches on Wall
- 5/5 Squat Twists
- 10 Toe Touches to Squat
- Instep Series Stretch
- 5 RDL
- 5 Upright Rows
- 5 Front Squats
- 5 Back Squats
3-6-9-12-15-etc.
- Deadlift
- Hang Power Clean
- Push Jerk
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Seal Pose
2019-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 50 Tire Strikes
- 25 WTD Sit-Ups
- 200m Run
- 20 WBS
- 20 P Snatch
- 20 BJ 24/20
- 20 Push Press
- 200m Run
Alpha: 20/14; 75/55
Omega: 16/12; 65/45
Fitness: 14/10; 45/35
- Foam Roll as Needed
- Thread the Needle
2019-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Shoulder Press
- 10 Bent Over Row
- 10 Back Squats
- 10/10 Flutter Kicks
------------------------------------------
- Banded Blackburns
- Twisted Cross
- Tricep Stretch
**Total in Comments
- 10 Push Press
- 15/12 Calorie Row
- 20 Sit-Ups
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
- Seal Pose
- Saddle Pose
2019-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 RDL
- 400m RUn
- 1 Round Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Max Power Clean
*Rest 2 min
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Twisted Cross
2019-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 50' Lunges
- 10 Push-Ups
- 200m Run
- 10 RDL
In 7 minutes...
- 50 BS 135/95; 95/65; 75/55
- 50 BS 155/105; 115/75; 85/60
- AMRAP BS 185/125; 135/95; 95/65
In 7 minutes...
- 50 BP 115/75; 75/55; 55/45
- 50 BP 135/95; 95/65; 65/55
- AMRAP BP 155/105; 115/75; 85/60
In 7 minutes...
- 50 DL 155/105; 115/75; 75/55
- 50 DL 185/125; 135/95; 95/65
- AMRAP DL 225/155; 185/125; 115/75
- Pigeon Pose
- Dragon Pose
2019-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
------------------------------------------
- 200m Run
- 10 Push-Ups
- 10 KB RDL
- 10 Goblet Squats
- 10 KB PP
- 5 Box Jumps
- Box Stretch
- 30sec Plank
- 30 sec R Plank
- 30 sec L Plank
- 25 WTD Sit-Ups
- 50 KB Snatches
- 200m Run
- 50 Box Jumps 24/20
- 200m Run
- 50 Thrusters 45/35
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Low Dragon
- Saddle Pose
2019-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- T-Spine Stretch
Dynamic Moves
- Saddle Pose Rocks while smashing quads
- Bouncing Butterfly Stretch
- 5 Feet Over Head to Seated Straddle
- Squat Hold knees in/out
- 10 Squat to Stands
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns
- 5 Snatch Grip RDL
- 5 Snatch Pulls
- 5 Power Snatch
- 5 Snatch Grip BNP
- 5 OHS
- 250m Row
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
- Down Dog
- Seal Pose
- Seated Forward Fold
2019-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 KB Presses
- 15 KBS
- 20 Lunges
- 3x5@Working Wt.
- 21/15 Cal Row
- 12 Burpees
- 100m Farmer Carry
Alpha: 2x53/35
Omega: 2x44/26
Fitness: 2x35/18-20
- Grind/Foam Roll Forearms/Triceps
- Sphinx Pose
2019-03-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Power Clean
-------------------------------
- Tricep Stretch
- Banded Lizard Pose
-3x3@Working Wt.
- OHS
- Burpee Over Bar
- Cal Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seated Straddle
- Dragon Pose
2019-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Cal Row
- 10 Push-Ups
- 20 Ring Rows
-------------------------
- Banded Blackburns
- 10 Swimmers
- OH Banded Distraction
- 5 Strict Pull-Ups
- 10 Deadlifts
- 15/12 Cal Row
Alpha: 155/105
Omega: 135/95; Banded Strict PU
Fitness: 95/65; RRx2
- Supine Twist
- Down Dog
2019-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
- 200m Row
- 10/10 WTD Step-Ups
- 10/10 One Arm DB Presses
- 10 Push-Ups w/Shoulder Taps
- 25' OH WTD Lunge
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
- Box Stretch
- Dragon Pose
- Twisted Cross
2019-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
- 50 DU/75 Singles
- 10 Push-Ups
- 5 Strict Pull-Ups/Negatives
- 5 Banded Blackburns
----------------------
- Partner Front Rack Stretch w/BB
- Banded Low Dragon
-3x5@Working Wt.
- Power Clean
- 15 AbMat Sit-Ups
- 21 DU
Alpha: 120/80
Omega: 80/60
Fitness: 60/50
- Supine Twist
- Child's Pose w/Ext. Arms
2019-03-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
- 10 Push-Ups
- 5 Broad Jumps
- 5 Box Jumps
- 30 sec Plank
- 5 RDL
- 30 sec Front Rack Sqt Hold w/BB
-------------------------------
- Weighted Thoracic Ext (Vert/Horz Roller)
- Tricep Smash on BB
-3x3@Working Wt.
- 500m Row
- 12 Deadlifts
- 21 Box Jumps 20
Alpha: BW
Omega: .75BW
Fitness: .5BW
- Cat/Cow Pose
- Cross Shin Pose
2019-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
- 10 Push-Ups
- 200m Run
- 10 KBS
- 5/5 KB Press
- 10 Goblet Squat
- 30 sec Plank
-------------------------
- Light Foam Roll Lats/Shoulders
- OH Banded Distraction
- 35/25 Calorie Row
- 25 KBS
- ME Shuttle Sprints
*Rest 2min
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Low Dragon
- Foam Roll Lats/Hams
2019-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
- 5 Burpees
- 10 Lunges w/Pass-Through
- 15 KBS
- 10 Goblet Squat
- 20 sec Squat Hold
------------------------------------
- Light Foam Roll Hams
- 20 sec Squat Hold
-3x5@ Working (5lb increase)
* Three Rounds
- 3 Power Clean
- 3 Front Squat
- 3 Push Jerk
* 6 Burpees
* 12 T2B
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Seated Forward Fold
2019-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Odd: 45 sec Tire Flips
Even: 45 sec Burpees
- 100 Back Squats
- 400m Run
- 100 Power Clean
- 400m Run
- 100 Strict Press
- 400m Run
- 100 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
**Run Together
- Pigeon Pose
- Dragon Pose
2019-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- T-Spine Stretch
- 10/10 Squat Twist
- Box Stretch
- Frog Pose w/Twist
- 10 Squat Stands
- 10 Knees In/Out Squats
- 10 T2B/Knee Raises
- 15 DU/25 Singles
- 5 Squat Cleans Wt. Rd 1; Rd 2; Rd 3
----------------------------------------------
- 5 min to Build to heavy Squat Clean
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 105#
*Round 5 - 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
- Dragon Pose
- Foam Roll Quads/Hams
- Pigeon Pose
2019-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- Sled Push
- Sled Drag Backwards w/Row
- 5 Banded Blackburns
- 10 Push-Ups
- 10 Sit-Ups
- 20 Jumping Lunges
- 60/40 Cal Row
- 20 Jumping Lunges
- 30/20 Cal Row
- 20 Jumping Lunges
- 15/10 Cal Row
- 20 Jumping Lunges
- Seated Forward Fold
- Child's Pose w/Ext Arms
2019-02-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 200m Row
- 50 DU/75 Singles
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Jumping Lunges
- 10 Banded Good Mornings
-3x5@5lbs heavier
- 60 DU/90 Singles
- 30 WBS
- 15 Deadlifts
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 115/75
- Supine Twist
- Seated Straddle
2019-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Med Ball Push-Ups
- 10 Med Ball Slams
- 10 MB Pushes
-15 KBS
-----------------------------
- 5 Banded Blackburns
- Banded Tricep Stretch
- OH Banded Distraction
-3x5@5lbs heavier
- 2 Rope Climbs
- 400m Run
- 8 KB Snatch
Alpha: 44/26
Omega: 6 Strict Pull-Ups; 35/18-20
Fitness: 12 Ring Rows; 18-20/13
- Low Dragon Pose
- Twisted Cross
2019-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Russian KBS
- 10 Goblet Squat
- 20 sec Goblet Squat Hold
-------------------------------
- Instep Series Stretch
- 10 Toe Touch to Squat
- 10 Push-Up Jump to Squat
- 3x5@5lb increase
- 400m Run
- 30 Russian KBS
- 30 Back Squats
*No Racks
Alpha: 95/65; 70/53
Omega: 75/55; 53/35
Fitness: 55/35; 44/26
- Lizard Pose
- Pigeon Pose
2019-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Teams of 3
Five Rounds
- 100/70 Calorie Row
- 50 Deadlifts
- 40 Power Clean
- 30 Push Jerk
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Standing Straddle
- Pigeon on a Box
2019-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Cal Row (faster)
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 MedBall Slams
- 10 MedBall Presses
- OH Banded Distraction
- 5/5 Supine Twist Windmills
Then;
Two Rounds (full speed)
- 10 Cal Row
- 10 WBS
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
- Lizard Pose
- Couch Stretch
2019-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Box Jumps
- Box Stretch
- Arm Circles Big-Small B/F
- 400m Run
- 12 Box Jumps 24/20
- 21 Sit-Ups
- Foam Roll Backside
- Saddle Pose
2019-02-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 KBS
-3x5@5lbs heavier than last week
- 20/14 Calorie Row
- 10 Burpees Over Bar
- 5 Power Snatch
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
- Lizard Pose
- Seated Straddle
2019-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Banded Blackburns
- 5 Good Mornings
- 5 Behind the Neck Press
- 5 Front Squats
-3x3@5lbs heavier than last week
1000m Row
50 Thrusters, 45#
30 Pull-ups
- Twisted Cross
- Seated Forward Fold
2019-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 15 Lunges
------------------------------------------
- Banded Pass-Throughs
- Banded Face Pulls
- Banded Pull-Aparts
- Foam Roll Shoulders
-3x5@5lbs heavier than last week
Five Rounds
- 200m Run
- 10 Power Cleans:
Then with time remaining:
- AMRAP Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Supine Twist
- Dragon Pose
2019-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Double-Unders
- Sit-Ups
- 200m Run
Five Rounds
#1. 100m Med Ball Run 20/14
#2. 100m Med Ball Run
#1. 200m Run
#2. 200m Run
*Together 40/30 Calorie Row
- Seated Forward Fold
- Seated Straddle
2019-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 25 DU/35 Singles
- Duck Walk 25'
- 10 Jumping Lunges
- 10 Air Squats
-3x5@5lbs heavier than last week
- 20 DU + 1 Front Squat
- 20 DU + 2 Front Squats
- 20 DU + 3 Front Squats
- 20 DU + 4 Front Squats
- 20 DU + 5 Front Squats
- 20 DU + 6 Front Squats
- 20 DU + 7 Front Squats
- 20 DU + 8 Front Squats
- 20 DU + 9 Front Squats
etc...
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Low Dragon
2019-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 KB RDL
- 10 KBS
- 5/5 KB Presses
3x3@5lbs heavier than last week
- 10 Thrusters 105/70
- 30 Calorie Row
- 16 C2B Pull-Ups
Omega: 95/65; 16 Pull-Ups
Fitness: 55/45; 32 Ring Rows
- Supine Twist
- Child's Pose w/Ext. Arms
2019-02-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/10 Torso Twists
- 10 Backward Hanging Shoulder Circles
- 10 K2E
- 5 Push-Ups
- 5 Banded Blackburns
- 5 Banded Good Mornings
- OH Banded Distraction
Buy In: 100 DU/200 Singles
- 12 Power Snatch
- 4 Burpee BJ Over
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Buy In: 100 DU/200 Singles
- 8 Power Snatch
- 4 Burpee BJ Over
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Buy In: 100 DU/200 Singles
- 4 Power Snatch
- 4 Burpee BJ Over
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
- Saddle Pose
- Down Dog
2019-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Clean Pulls
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Good Mornings
- 5 Snatch Grip Behind the Neck Press
- 5 OHS
- 5 Snatch
- 1 mile Run
- ME Power Cleans
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- 800m Run
- ME Power Snatch
Alpha: 115/75
Omega: 85/60
Fitness: 65/45
- 400m Run
- ME Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll
- Seated Straddle
2019-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 10 Push-Ups
- 10 Lunges w/Pass Through
- 10 Box Dips
- 5 RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Snatch
---------------------------------------
- Banded Chest Pull-Aparts
- OH Banded Distraction
- 25 GHD Sit-Ups
- 60 sec Plank
- 30 sec Plank - R
- 30 sec Plank - L
- 25 GHD Hip Ext.
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
- Supine Twist
- Seal Pose
2019-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Banded Blackburns
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------------
- 5/5 Thoracic Windmills w/Foam Roll
- 5/5 Push-Ups to Side Plank
- Banded Chest Pull-Aparts
- Trap Smash w/Barbell
3x5 - Working Wt.
**Teams of 2**
- 3min Calorie Row
- 2 min Air Squats
- 1min Burpee Over Rower
- Instep Series Stretch
2019-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 10 Push-Ups
- 15 KBS
- 10 Lunges w/Pass-Through
---------------------------------
- T-Spine Stretch
- Wrist Stretch
- Foam Roll Forearms/Triceps
- 21 Deadlifts
- 150' Walking Lunges
- 9 HSPU
Alpha: 155/105; HSPU
Omega: 115/75; KB PP 53/35
Fitness: 95/65; HRPU
- Smash/Floss Hamstrings
- Saddle Pose w/Archer Arms
2019-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Banded Blackburns w/CrossOver Y
- 10 Push-Ups
- 5 Goblet Squats
- 5 KB Thrusters
- 5/5 Arm Circles F/B
- 20 Shoulder Throws
- 10/10 Torso Twists
- 10 Backward Hanging Shoulder Circles
- 20/15 Calorie Row
- 10 Thrusters
Alpha: 105/70
Omega: 75/55
Fitness: 45/35
- Seated Forward Fold
- Seal Pose
2019-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
- 10 Slam Balls
- 5/5 MB Push-Ups
- 10 MB Sit-Ups
- 5 Strict Pull-Ups
--------------------------------------
*Together w/Barbell
- 5 Split Presses
- 5 Jerk Balance
- 5 Split Lunges
- 5 Push (Power) Jerk
- 21 Pull-Ups/42 Ring Rows
- 400m Run
- 15 T2B/ K2E
- 400m Run
- 9 Pull-Ups/18 Ring Rows
- Lizard Pose w/Ext Arms
- Saddle Pose
2019-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- ME Strict Pull-Ups/Ring Rows
- 10 Jumping Air Squats
- 10 KB Thrusters
- 15 KBS
- 5/5 OH KB Squat
- 35 Burpees
- 50 OHS
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Foam Roll Back/Lats
- Pigeon Pose
2019-01-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
- 200m Run
- 10 Push-Ups
- 200m Run
- Bear Crawl
--------------------------------
- 5 RDL
- 5 Front Squats
- 5 Behind the Neck Presses
- 10 Glute Bridges
- 10 Floor Press
- 30 Power Clean
- 800m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Thread the Needle
2019-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
- 200m Run
- 10 Jumping Air Squats
- 5 Burpees
- 10 Yoga Push-Ups
- 5 RDL
- 10 Back Squats
- 5 Thrusters
- 10 Lunges w/Pass-Through
---------------------------------------
- PVC Front Rack Stretch
- 30 sec Squat Hold
- Instep Series Stretch
- WBS
**with 5 DL EMOM**
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 115/75
- Down Dog
- Lizard Pose
2019-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
- 200m Run
- 10 Jumping Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 KBS
- 10 KB RDL
-------------------------------------
Three Sets **Increase band**
- 25 Banded Tricep Ext.
- 25 Banded Bicep Curls
- 25 Banded Lat Pulls
- 30 DU/60 Singles
- 10 KB Cleans (5/5)
- 30 DU/60 Singles
- 10 KB Sqt Cleans (5/5)
- 30 DU/60 Singles
- 10 KB PP (5/5)
- 30 DU/60 Singles
- 10 KB Lunges (5/5)
- 30 DU/60 Singles
- 10 KB Thrusters
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
- Twisted Cross
- Supine Twist
2019-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Box Jumps
- 5 Strict Pull-Ups
- 10 Kip Swings
- 5 K2E
- 10 Goblet Squats
- 10 KBS
- Calorie Row
- Box Jumps 24/20
10-20-30-40-50
- T2B/K2E
- Back Squat
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll
- Forward Fold
2019-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
- 200m Run
- 5 Burpees
- 5 RDL
- 5 Power Clean
- 5 Back Squats
- 5 Good Mornings
- 5 Strict Press
------------------------
Three Sets
- 35 Banded Tricep Ext.
- 35 Banded Bicep Curls
- 35 Banded Lat Pulls
- 10 Clean & Jerk
- 400m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Single Leg Saddle Pose
2019-01-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Russian KBS
- 10 KBS
- 10 Goblet Squats
- 20 sec Goblet Squat Hold
-------------------------------
- Banded Tricep Stretch
- Banded Ankle Mobilization
- Banded Lizard Pose
- Elbow Down
- BB to Ankle
- BB to Knee
- Twist Open
- 15 KBS
- 30 AbMat Sit-Ups
- 45 Air Squats
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
- Single Leg Forward Fold
- Foam Roll Quads/Hams/Glutes
2019-01-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
- 5 RDL
- 5 Squat Clean
- 5 Strict Press
- 5 Back Squats
----------------------------------
*Together
- 5 Jerk Balance
- 5 Split Presses
- 5 Split Lunges
- Banded Tricep Stretch
- 600m Run
- 12 Deadlifts
- 12 Burpee Over Bar
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 400m Run
- 9 Deadlifts
- 9 Burpee Over Bar
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
- 200m Run
- 6 Deadlifts
- 6 Burpee Over Bar
Alpha: 225/175
Omega: 155/105
Fitness: 95/65
- Seated Straddle
- Lizard Pose
2019-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Six Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
- Sled Push
- 5 Med Ball Cleans
- 5 Med Ball Presses
- 5 WBS
- 5 Strict Pull-Ups
- 5 Kip Swings
- 10 Calorie Row
-------------------------
- Banded Blackburns w/CrossOver
- Box Stretch
- WBS
- Pull-Ups
- Calorie Row
- 200m Run
Alpha: 20/14; C2B Pull-Ups
Omega: 16/12; Pull-Ups
Fitness: 14/10; Ring Rowsx2(42,36,30,24,18)
- Single Leg Saddle Pose
- Down Dog
2019-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9am-11am
- $65
- Six Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Row
- 5 Shoulder Press
- 5 Bent Over Row
- 10 Glute Bridges
---------------------------
- 5 Banded Blackburns
- 20 sec Behind the Back Grasp
- 60 DU/120 Singles
- 30/21 Calorie Row
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Low Dragon
- Saddle Pose w/Archer Arms
2019-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 5 Burpees
- 10 Goblet Squat
- 20 sec Goblet Squat Hold with Mobility
- 5 Push-Ups
- 7 Back Squat
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*From the Floor
- Saddle Pose w/Archer Arms
2019-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
*Together
- Lizard Pose on a Plate
- BB to Ankle
- BB to Knee
- Elbow to Ground
- Hip Circles
- Twist
- Peel Up Foot and Repeat
- Box Stretch
- 10 Goblet Squats
- 10 K2E
3-6-9-12-15-18...
- Thrusters
- T2B
- Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Supine Twist
2019-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Med Ball Push-Ups
- 10 Sit-Ups
- 10 Med Ball Sit-Ups
- 10 Med Ball Cleans
- 5 Med Ball Thrusters
- 10 Calorie Row
- 50 Sit-Ups
- 30 Med Ball Clean 20/14
- 50 Sit-Ups
- 70/50 Calorie Row
- Single Leg Forward Fold
- Single Leg Saddle Pose
2019-01-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Lunges w/PVC Pass-Through
- 5 RDL
- 5 Snatch Pulls
- 5 P Snatch
- 5 OHS
-------------------------------
Three Sets
- 30 Banded Tricep Ext
- 30 Banded Bicep Curls
- 30 Banded Lat Pulls
- 600m Run
- 21 Power Snatch
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Seated Forward Fold
- Frog Pose
2019-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Yoga Push-Ups
- 10 Lunges w/Plate Twist - Light Wt.
- 10 OHS w/Plate
-5 Burpees
- 5 Banded Blackburns
----------------------------------
- 5/5 Side Lying Windmills
- 15 sec Behind Back Hand Clasp
- 12/9 Calorie Row
- 9 Power Clean
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 12/9 Calorie Row
- 7 Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 12/9 Calorie Row
- 5 Power Clean
Alpha: 155/105
Omega: 135/95
Fitness: 75/55
- Cat/Cow Pose
- Foam Roll Quads
2019-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Hip Extensions
- 5 Box Jumps
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns w/CrossOver
-----------------------------------------------
*Together w/Barbell
- 5 Split Presses
- 5 Jerk Balance
- 5 Split Lunges
- 5 Push (Power) Jerk
- 60 sec T2B/K2E
- 60 sec Lunges
- 60 sec Single Arm KB Push Press
- 60 sec Box Jumps 24/20
*Rest 1 min
- Seal Pose
- Dragon Pose
2019-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- KK Hill MB Run
- 200/140 Calorie Row
- 100 Hang P Clean 45/35
- 80 Thrusters 45/35
- 60 Squat Cleans 45/35
- 60 sec Plank
- 30 sec Plank - R
- 30 sec Plank - L
- 25 Weighted Sit-Ups
- Saddle Pose w/Archer Arms
- Foam Roll
2019-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Burpees
- 10 KB Lunges
- 15 One Arm KBS
--------------------------------
- PVC Front Rack Stretch
- Banded Ankle Mobilization
- Deadlifts
14-12-10-8-6-4-2
- KBS
Then;
- 1-mile Run
Alpha: 2xBW; 53/35
Omega: BW; 44/26
Fitness: .75BW; 35/18-20
- Couch Stretch
- Foam Roll Lats/Hams
2019-01-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7/5 Calorie Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- Sled Drag
- 10 MB Slams
- 10 MB Cleans
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 60 sec WBS
- 60 sec Alt. KB Snatch
- 60 sec Cal Row
*Rest 1 min
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/18-20
- Forward Fold
- Seal Pose
2019-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB Press
- 15 KBS
- 5 Burpees
- 10 Push-Ups
- 10 Goblet Squats
- 5 Box Jumps
- 10 RDL
________________________
- Tricep Stretch
- 21 Power Clean
- 400m Run
- 21 Burpee BJ Over
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Lizard Pose
- Single Leg Forward Fold
2019-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Sled Drag
- 5 Burpees
- 10 Goblet Squats
- 10 Glute Bridges
-----------------------------------------
- 5 Banded Backburns
- OH Banded Distraction
- 5 Back Squat
- 5 Push-Ups
Alpha: BW
Omega: .75 BW
Fitness: .5BW
- 5 Thrusters
- 5 Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 65/45
- Down Dog
- Foam Roll Hams/Glutes
2019-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- Bear Crawl/Crab Walk
- 50 DU/Singles
- 10 Lunges w/Pass-Through
- 15 KBS
- 60 sec Plank
- 30 sec R Plank
- 30 sec L Plank
- 30 Russian Twists w/Med Ball
- 100 DU
- 80 Air Squats
- 60 Lunges
- 40 KBS
- 20 Sit-Ups
- 10 Thrusters
Alpha: 95/65
Omega: 55/45
Fitness: DB G2OH
- Cross Shin Pose
- Seated Forward Fold
2019-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- 10 Push-Ups
- 5 Good Mornings
- 5 Back Sqt
- 15 Calorie Row
----------------------------------
- OH Banded Distraction
- Banded Lizard Pose
- 40 Push-Ups
- 30 Power Clean
- 20 Push Press
- 10 Rope Climbs
Alpha: 95/65; Rope Climbs
Omega:75/55; 20 Strict Pull-Ups
Fitness: 55/45; 30 Ring Rows
- Dragon Pose
- Foam Roll Hams/Glutes
2019-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Lunges
- 10 Sit-Ups
- 5 Push-Ups
- 5 RDL
- 5 P Clean
- 5 Shoulder Press
- 5 Front Sqts
- 30 Abmat Sit-Ups
- 21/15 Cal Row
- 12 Hang P Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Single Leg Forward Fold
2019-01-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Ring Rows
- 15 KBS
- 10 Goblet Sqt
- 5 Burpees
---------------------------------
- Front Rack Stretch (PVC)
- 5 Banded Blackburns
- 1 Power Snatch
- 2 Back Squats
- 3 Thrusters
- 40 Doubles/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Lizard Pose
2019-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Gather up weights and Warm-Up
- G2OH
- Deadlift
- Row/Run
Then:
- 1 Power Clean
- 9 Over The Bar Hops
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
2018-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8AM Only
- Push Press
- Pull-Ups/Ring Rows
- Snatches
- Sit-Ups
- T2B
- Push-Ups
- Box Jumps
- Back Squat
- DU/Singles
- Thrusters
- Lunges
- Burpees
Then;
- 365m Row
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
2018-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
10 Rounds
- 7 Thrusters
- 7 Pull-Ups/Ring Rows
- 7 Burpees
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
- Box Stretch
- Supine Twist
2018-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Burpees
- 10 Lunges w/Pass-Through
- 5 Shoulder Press
- 5 Push Press
- 10 Sit-Ups
- 5 Box Jumps
--------------------------------
- Front Rack Stretch/Grind Forearms
- Banded Ankle Mobility
2-4-6-8-10-12-14...
- Push Press
- T2B/K2E/Leg Raises
- Box Jump 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
- Dragon Pose
- Seal Pose
2018-12-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Boxing Day
***8AM ONLY***
- 100 DU/Singles
- 80 Sit-Ups
- 60 Push-Ups
- 400m Run Together
- 40 Deadlifts
- 400m Run Together
- 60 Lunges
- 80 Air Squats
- 100 Calorie Row (Combined)
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
***Each complete all reps
2018-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Enjoy the day with family and friends
2018-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Select Weights and Warm-Up
- 100 Deadlifts
- 100 Front Squats
- 100 Power Cleans
- 100 S2OH
- 1000 DU/2000 Singles
While Rowing
- 4000m Row
*Two Work/Two Rest
Alpha:135/95
Omega: 95/65
Fitness: 75/55
- Merry Christmas
2018-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 10 Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
- Banded Good Mornings
- 15 KB Deadlifts
- 10 KB Thrusters
---------------------------
- T-Spine Stretch
- Tricep Stretch
- 21 Deadlifts
- 200m Run
- 21 Thrusters
- 200m Run
- 15 Deadlifts
- 200m Run
- 15 Thrusters
- 200m Run
- 9 Deadlifts
- 200m Run
- 9 Thrusters
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- Instep Series Stretch
2018-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10/10 Flutter Kicks
- 10/10 Scissor Kicks
- 10 KB RDL
- 5 Box Jumps
- 40/30 Calorie Row
- 30 Sit-Ups
- 20 KB Step-Ups
Alpha: 53/35x1
Omega: 44/26x1
Fitness: 18/13 x1
- Dragon Pose
- Twisted Cross
2018-12-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 100m Sprint
- 1/2 Sled Push
- 200m Sprint
- 20 Ring Rows
- 5 Shoulder Press
- 5 Bent Over Row
- 5 P Clean
- 5 Split Jerks
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
- Clean & Jerk
Omega: 95/65
Fitness: 75/55
- Down Dog
- Seal Pose
2018-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 5 Burpees
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns
- 10 Swimmers
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 P Snatch
- 5 OHS
--------------------------------
- Banded Tricep Stretch
- Foam Roll Pecs
- 400m Run
- 12 P Snatch
- 15 C2B Pull-Ups
Alpha: 115/75; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows x2
- Low Dragon Pose
- Frog Pose
2018-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Lunges
- 10 BB Glute Bridges
-------------------------------
- Banded Lizard Pose
5min AMRAP
- Back Squats
Alpha: Avg. BW
Omega: .75 Avg BW
Fitness: .5 Avg BW
5min AMRAP
- Calorie Row
5min AMRAP
- Front Squats
Alpha: Avg. BW
Omega: .75 Avg BW
Fitness: .5 Avg BW
5min AMRAP
- Calorie Row
- Dragon Pose
- Fragon
2018-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Rounds
- 99 Calorie Row
- 99 Box Jumps 24/20
- 99 Power Clean
- 99 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seated Straddle
- Low Dragon
2018-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Burpees
- 15 KBS
- 5 Push-Ups
- 20 KB RDL
- 200m Run
- Russian KBS
- Calorie Row
10-20-30
- Deadlifts
- 200m Run
Alpha: 70/53; 185/125
Omega: 53/35; 135/95
Fitness: 44/26; 95/65
- 20 GHD Sit-Ups
- 60 sec Plank
- 20 Hip Extension
- Lizard Pose
- Forward Fold
2018-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
6pm Christmas/Holiday Party
- 10 Scapula Push-Ups
- 5 Push-Ups
- 10 Banded Push-Ups
- 10 Sit-Ups
- 5 Banded Blackburns
- 10 Lunges w/Pass-Through
--------------------------
- Banded Tricep Stretch
- Foam Roll Chest
- 21/15 Calorie Row
- 18 Jumping Lunges
- 15 Sit-Ups
- 12 HRPU
- Seated Forward Fold
- Smash/Roll Scapulas and Back
2018-12-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Party
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- Gather Weights and Warm-Up
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
RX: 95/65
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Saddle Pose
- Foam Roll Quads
2018-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Goblet Sqt
- 5 Burpees
- 10 Jumping Air Sqt
- 5 Box Jumps
- 5 Strict Pull-Ups
---------------------------------
- PVC Front Rack Stretch
- Banded Tricep Stretch
- 500m Row
- 12 Burpees
- 21 Box Jumps 24/20
- Couch Stretch
2018-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- Bear Crawl
- 10 Jumping Air Squats
- 10 Scapula Push-Ups
- 5 Strict Pull-Ups
- 5 Shoulder Press
- 5 Push Press
- 5 Split Jerk
----------------------------------
- 5 Banded Blackburns
- Foam Roll T-Spine
- OH Banded Distraction
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: WB Thrusters 20/14
- Thread the Needle
- Twisted Cross
2018-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 250m Row
- 10 Push-Ups
- 5 Broad Jumps
- 10 KBS
- 15 Sit-Ups
- 5 Strict Pull-Ups
-------------------------------------
- 5 Banded Blackburns
- OH Banded Distraction
- Banded Lizard Pose
- 15 GHD Sit-Ups
- 15 Hip Ext.
15-12-9
- P Snatch
- Pull-Ups
Alpha:75/55
Omega: 65/45
Fitness: 45/35
**Rest 5 min
15-12-9
- Thrusters
- T2B
Alpha:75/55
Omega: 65/45
Fitness: 45/35
- Box Stretch
- Lizard Pose
2018-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 200m Run
- 5 Burpees
- 250m Row
- 5 Strict Pull-Ups
- 500m Row
- 400m Run
*Rest 90 sec
- Cross Shin Pose
- Foam Roll
2018-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- Sled Drag
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 50 DU/Singles
- 100 DU/Singles
- 30 Deadlifts
- 800m Run
- 50 DU/Singles
- 20 Deadlifts
- 400m Run
- 25 DU/Singles
- 10 Deadlifts
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
- Seated Straddle
- Down Dog
2018-12-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- Sled Push
- 5 Burpees
- 5 Strict Pull-Ups
- 5 Snatch Pulls
- 5 Power Snatch
- 5 OHS
- 5 Banded Blackburns
*Increase Weight
- 400m Run
- 20 Power Snatch
- 20/15 Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Lizard Pose
2018-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- 5 Push-Ups
- Bear Crawl
- 5 Strict Pull-Ups
- 5 Burpees
- 5 Bent Over Row
- 5 Front Squats
- 5 Good Mornings
*Increase Weight
Five Rounds
- 30 Pull-Ups
- 40 Burpees
- 50 Power Clean
Rd1: 45/35
Rd2: 65/45
Rd3: 75/55
Rd4: 95/65
Rd5: 115/75
- Thread the Needle
- Seal Pose
2018-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
- Select Weights and Warm-Up
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
95/65
- Down Dog
- Supine Twist
2018-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
* Partner-Up
*Five Frames closest to 100m
*Penalty = 1 Burpee +/-
- 50/35 Calorie Row
- 200m Farmer Carry
- 3 Rope Climbs
Alpha: 53/35; Rope Climbs
Omega: 44/26; 9 Strict Pull-Ups
Fitness: 35/20; 15 Ring Rows
- Seal Pose
- Saddle Pose
2018-11-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
- 5 Banded Blackburns
- 10 Push-Ups
- 5 Strict Pull-Ups
- 30 sec HS Hold
- 10 Banded Good Mornings
- 10 Jumping Air Squats
- 21 Deadlifts
- 200m Run/Row
- 18 HSPU
- 200m Run/Row
- 15 Deadlifts
- 200m Run/Row
- 12 HSPU
- 200m Run/Row
- 9 Deadlifts
- 200m Run/Row
- 6 HSPU
Alpha: 225/155; HSPU
Omega: 185/135; Shoulder Press 95/65
Fitness: 115/75; KBSx3
- Thread the Needle
- Twisted Cross
2018-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 sec Jumping Jacks/10 sec Rest
- 20 sec Butt Kickers/10 sec Rest
- 20 sec Air Squats/10 sec Rest
-----------------------------------------------
- 5 Calorie Row
- 5 Air Squats
- 10 Calorie Row
- 10 Air Squats
*Increase Weight
- 15 Hang P Clean
- 20 Air Squats
- 30 Calorie Row
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- Pigeon on a Box
- 60 sec Squat Hold
2018-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Jumping Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 400m MB Run 20/14
Three Rounds
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
- 400m MB Run 20/14
Two Rounds
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
- 400m MB Run 20/14
One Round
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
Alpha: 135/95
Omega: 115/75
Fitness 95/65
*One Works/2 Rest
- Saddle Pose
- Lizard Pose w/Ext. Arms
2018-11-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- Bring a Side Dish or Dessert
- 60 KBS 53/35
- 50 WBS 20/14
- 40/30 Calorie Row
- 30 Box Jumps 24/20
- 20 Burpees
- 10 Pull-Ups
2018-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- 5 RDL
- 5 Power Clean
- 5 Front Squats
- 5 Good Mornings
- 5 OHS
- 5 Burpees
- 10 Sit-Ups
- 30 DU/60 Singles
- 15 Power Clean
- 30 DU/60 Singles
- 15 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Frog Pose
- Down Dog
2018-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 10 Jumping Air Squats
- 400m Run
- Alt. KB Snatch
- Calorie Row
- KB Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Dragon Pose
2018-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- 200m Run
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS
*Increase Weight
Alpha:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 115/75
- 6 Bar Muscle-Ups
Omega:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 75/55
- 12 Pull-Ups
Fitness:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 45/35
- 24 Ring Rows
- Box Stretch
- Lizard Pose w/Ext. Arms
2018-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- Sled Push
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 10 Glute Bridges
_______________________________
- Banded Lizard Pose
- OH Banded Distraction
- 100 DU/100 Singles
- 50 Sit-Ups
- 200m Run
- 80 DU/80 Singles
- 40 Sit-Ups
- 200m Run
- 60 DU/60 Singles
- 30 Sit-Ups
- 200m Run
- 40 DU/40 Singles
- 20 Sit-Ups
- 200m Run
- 20 DU/20 Singles
- 10 Sit-Ups
- 200m Run
- Low Dragon Pose
- Cross Shin Pose
2018-11-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- 200m Run
- 5 Burpees
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
*Increase weight
- Lizard Pose w/Ext. Arms
- Forward Fold
2018-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
- Sled Pull
- 5 Burpees
- 10 Jumping Air Squats
- 5 Banded Blackburns
- 10 Push-Ups
- 600m Run
**1 Round of Cindy**
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- ME C&J
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
- 400m Run
**2 Rounds of Cindy**
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- ME C&J
Alpha: 135/95
Omega: 95/65
Fitness: 65/55
- 200m Run
**3 Rounds of Cindy**
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- ME C&J
Alpha: 155/105
Omega: 105/85
Fitness: 75/55
- Box Stretch
- Lizard Pose
2018-11-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
...8AM ONLY...
800m Run
49 push-ups
49 sit-ups
49 air squats
- Dragon Pose
- Lizard Pose
Hinshaw Warm Up (10-12 minutes)
-into-
8:00 AMRAP
20-second Air Bike
50m Run
30 Single Unders