Wodify

2024-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.19.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Power Snatch (5 x 2+1 q 2min)

2 Hang Snatch Pull + 1 Power Snatch

Metcon
Metcon (4 Rounds for reps)

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

Mobility

- Forward Fold

- Puppy Dog

- Saddle w/Archer Arms

2024-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.18.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (5 x 5 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Cat/Cow Pose

- Thread the Needle

- Saddle w/Eagle Arms

2024-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.17.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Hang Clean (5 x 1-1-1 q 2min)

*Squat

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Couch Stretch

- Saddle Pose

- Down Dog

2024-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.16.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 2+1 q 2min)

2 Push Jerks + 1 Split Jerk

Metcon
Metcon (Time)

Four Rounds

- 25 Calorie Bike

- 20 Box Jumps/Steps 24/20

- 10 Deadlifts

Alpha: 275/195

Omega: 225/155

Fitness: 135/95

Mobility

- Dragon Pose

- Twisted Cross

- Double Needle

2024-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Back Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Seated Straddle

- Low Dragon

- Foam Roll Glutes/Hams/Quads

2024-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.13.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Strict Pull-Ups

- 5 Push-Ups

- 10 Calorie Bike/Row

- 10 Lunges
- 10 Air Squats

- 10 Calorie Bike/Row
--------------------------
- OH Distraction

Metcon
Metcon (Time)

- 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

Mobility

- Thread the Needle

- Dragon Pose

- Seated Straddle

2024-04-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.12.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Power Snatch (5 x 2+1 q 2min)

2 Hang Snatch Pull + 1 Power Snatch

Metcon
Metcon (Time)

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

Mobility

- Single Leg Forward Fold

- Saddle w/Archer Arms

- Single Leg Saddle Pose

2024-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.11.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Couch Stretch

- Twisted Cross

- Double Needle

2024-04-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.10.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Hang Clean (5 x 1-1-1 q 2min)

*Squat

Metcon
Metcon (Time)

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'

Mobility

- Forward Fold

- Saddle Pose

- Twisted Cross

2024-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.9.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 2+1 q 2min)

2 Push Jerks + 1 Split Jerk

Metcon
Metcon (Time)

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

Mobility

- Puppy Dog

- Twisted Cross

- Down Dog

2024-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Back Squat (5 x 5 q 2min)

Metcon
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility

- Low Dragon

- Foam Roll Lats/Glutes/Hams/Quads

- Legs Up Wall

2024-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

“Omega”: 1xBW; .75xBW; .5xBW

“Fitness”: .75xBW; .5xBW; .25xBW

Mobility

- Thread the Needle

- Dragon Pose

- Twisted Cross

2024-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Power Snatch (5 x 2+1 q 2min)

2 Hang Snatch Pull + 1 Power Snatch

Metcon
Metcon (3 Rounds for calories)

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

Mobility

- Single Leg Forward Fold

- Saddle Pose

- Single Leg Saddle Pose

2024-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (5 x 5 q 2min)

Metcon
Metcon (No Measure)

18min EMOM

- Sled Push

- Goblet Squats

- AbMat Sit-Ups

Alpha: 90/70; 53/35

Omega: 70/45; 44/26

Fitness: 45/empty; 35/20

Mobility

- Couch Stretch

- Twisted Cross

- Seated Straddle

2024-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Hang Clean (5 x 1-1-1 q 2min)

*Squat

Metcon
Metcon (Time)

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

Mobility

- Forward Fold

- Saddle Pose w/Archer Arms

- Legs Up Wall

2024-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 2+1 q 2min)

2 Push Jerks + 1 Split Jerk

Metcon
Metcon (Time)

- 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

Mobility

- Low Dragon

- Twisted Cross

- Lizard Pose

2024-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

-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

Strength
Back Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Dragon Pose

- Down Dog

- Frog Pose

2024-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- 10 Lunges

- 5 Air Squats

- 5 Glute Bridges

- 5 Scapula Push-Ups

- 5 Push-Ups

- 30 sec Plank

- 5 Strict Pull-Ups

Metcon
Bowen (Time)
3 rounds for time of:
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
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

“Omega”: 225/155; 44/26

“Fitness”: 135/95; 35/20

Mobility

- Legs Up Wall

- Supine Twist

- Couch Stretch

2024-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Clean and Jerk (12 min to heaviest)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle w/Eagle Arms

- Seal Pose

- Seated Forward Fold

2024-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Row

- 10 Lunges

- 10 Air Squats

- Bear Crawl

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 200m Row
-----------------------------
- 2min DU Practice

- Banded Blackburns

Strength
Bench Press (12min to heaviest)

*DB or BB

Metcon
Metcon (Time)

Four Rounds

- 500m Row

- 50 Lunges (BW)

- 50 DU/50 Singles

Omega: DU

Fitness: Singles

Mobility

- Lizard Pose

- Low Dragon

- Foam Roll Lats/Glutes/Hams

2024-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (12 min to heaviest)

Metcon
Metcon (Time)

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

Mobility

- Saddle w/Archer Arms

- Bound Ankle

- Down Dog

2024-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.26.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (12min to heaviest)

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP

- 10 DB Squat Snatches

- 20 Box Jumps 24/20

Alpha: 50/35

Omega: 35/25

Fitness: 15/10

Mobility

- Puppy Dog

- Thread the Needle

- Dragon Pose

2024-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.25.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-up

- 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

Strength
Deadlift (12min to heaviest)

Metcon
Metcon (Time)

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

Mobility

- Twisted Cross

- Supine Twist

- Frog Pose

2024-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Foam Roll Lats/Glutes/Hams

- Thread the Needle

- Saddle w/Archer Arms

2024-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Clean and Jerk (5 x 1-1-1 q 2min
)

Power Clean + Push Jerk 1-1-1

Metcon
Metcon (Time)

- 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

Mobility

- Seal Pose

- Bound Ankle

- Foam Roll Hams/Glutes/Quads

2024-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 3 q 2min)

*DB or BB

Metcon
Metcon (Time)

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

Mobility

- Down Dog

- Puppy Dog

- Thread the Needle

2024-03-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.20.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle Pose

- Frog Pose

- Lizard Pose

2024-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Twisted Cross

- Dragon Pose

- Double Needle

2024-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 3 q 2min)

Metcon
Metcon (Time)

- 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

Mobility

- Seated Straddle

- Supine Twist

- Forward Fold

- Seal Pose

2024-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Low Dragon

- Ext. Arm Lizard Pose

- Saddle w/Eagle Arms

2024-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Specific Warm-Ups

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

Metcon
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

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

To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

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

To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

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

To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)

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

To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here
Mobility

- Lizard Pose

- Twisted Cross

- Saddle w/Archer Arms

- Foam Roll Lats/Glutes/Hams/Quads

2024-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 3 q 2min)

*DB or BB

Metcon
Metcon (Time)

21-15-9-7-5

- Calorie Bike/Row

- Deadlifts

Alpha: 225/155

Omega: 185/125

Fitness: 135/95

Mobility

- Cat/Cow Pose

- Twisted Cross

- Supine Twist

Happy Pi Day!!!

2024-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.13.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 3 q 2min)

- 3 sec pause

- Rapid return

Metcon
Metcon (Time)

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

Mobility

- Bound Ankle

- Saddle Pose

- Forward Fold

2024-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.12.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Thread the Needle

- Dragon Pose

- Down Dog

2024-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 1-1-1 q 2min)

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

“Omega” 95/65; Matador

“Fitness” 45/35; HRPU

Mobility

- Supine Twist

- Twisted Cross

- Lizard Pose

2024-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.9.24 Alpha Omega Performance/CrossFit AOP WOD
Note

McGuires 5km Prediction Race

***NO CLASS***

Parking Lot Reserved for Clients

Breakfast and Lunch

2024-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.8.24 Alpha Omega Performance/CrossFitAOP WOD
General Warm-up

- 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

Specific Warm-Ups

- Build to DL weight

- 2min Jump Rope Practice

- 300m Row

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

*Slow Round of Each Movement

Metcon
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP - Reps)

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)

To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders

F: 95lb
M: 135lb

To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
CrossFit Games Open 24.2 Scaled (Ages 55+) (AMRAP - Reps)

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)

To learn more about CrossFit Games Open 24.2 Scaled (Ages 55+) click here
CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP - Reps)

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)

To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here
Mobility

- Supine Twist

- Low Dragon

- Forward Fold

2024-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.7.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 5 q 2min)

*DB or BB

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Double Needle

- Dragon Pose

- Twisted Cross

2024-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.6.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (Pause Squat - 5 x 5 q 2min)

*3 sec pause

Metcon
Metcon (AMRAP - Reps)

14min AMRAP

- 30 Deadlifts

- 1 mile Run

“Grace” 30 Clean & Jerks

Alpha: 135/95

Omega: 95/65

Fitness: 55/45

*Record reps of Grace

Mobility

- Saddle Pose w/Archer Arms

- Low Dragon

- Couch Stretch

2024-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.5.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (Time)

- 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

Mobility

- Lizard Pose

- Twisted Cross

- Thread the Needle

2024-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Dragon Pose

- Seated Straddle

- Supine Twist

2024-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

- 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

Mobility

- Foam Roll Lats/Glutes/Quads

- Seated Straddle

- Forward Fold

2024-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Clean and Jerk (5 x 2-1-1
)

-2 Clean Pulls
-1 Power Clean
-1 Push Jerk

Metcon
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

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

To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

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

To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)

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

To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here
CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

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

To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
Mobility

- Twisted Cross

- Thread the Needle

- Lizard Pose

***Come eat tonight at 5:30***

2024-02-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.29.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 5 q 2min)

*DB or BB

Metcon
Metcon (Time)

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

Mobility

- Thread the Needle

- Saddle w/Eagle Arms

- Twisted Cross

2024-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

*Tempo 3/3/1

- 3 sec descent

- 3 sec pause

- Rapid return

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle Pose

- Lizard Pose

- Frog Pose

2024-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.27.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (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

Mobility

- Dragon Pose

- Saddle w/Archer Arms

- Twisted Cross

2024-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (Time)

- 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

Mobility

- Supine Twist

- Ext. Arm Lizard Pose

- Low Dragon

2024-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.24.24 Alpha Omega Performance/CrossFit AOP WOD
Metcon
Metcon (Time)

- 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

Mobility

- Couch stretch

- Twisted Cross

- Supine Twist

2024-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Clean and Jerk (5 x 2-1-1
)

-2 Clean Pulls
-1 Power Clean
-1 Push Jerk

Metcon
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Mobility

- Seal Pose

- Legs Up Wall

- Straddle Pose

2024-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 5 q 2min)

*DB or BB

Metcon
Metcon (Time)

Five Rounds

- 10 KBS

- 20 Goblet Squats

- 300' Farmer Carry (2)

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Twisted Cross

- Saddle w/Eagle Arms

- Bound Ankle

2024-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

*Tempo 3/3/1

- 3 sec descent

- 3 sec pause

- Rapid return

Metcon
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Mobility

- Seated Straddle

- Saddle Pose w/Archer Arms

- Instep Series Stretch

2024-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.20.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 10 Lunges

- 5 Jumping Air Squats

- 10 Plank Shoulder Taps

- 30 sec Plank

- 5 Push-Ups
-----------------------------
-Banded Blackburns

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (Time)

21-18-15-12-9-6-3

- Power Cleans

- S2OH

Alpha: 75/55

Omega: 55/45

Fitness: 45/35

Mobility

- Twisted Cross

- Lizard Pose

- Forward Fold

2024-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.19.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

-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

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Reps)

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

Metcon (AMRAP - Reps)

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

Mobility

- Dragon Pose

- Supine Twist

- Thread the Needle

2024-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 350m Row

- 10 Lunges

- 10 Air Squats

- 10 Push-Ups

- 10 Sit-Ups

- 5 Strict Pull-Ups

- 200m Run

Metcon
Metcon (Time)

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

Mobility

- Forward Fold

- Bound Ankle

- Saddle w/Archer Arms

2024-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.16.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Clean and Jerk (5 x 2-1-1
)

-2 Clean Pulls
-1 Power Clean
-1 Push Jerk

Metcon
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:

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

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

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

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:

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

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

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

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)
For total time:

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
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here
Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)
For total time:

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
To learn more about Crossfit Games Open 21.3 Masters Scaled (Ages 55+) click here
Mobility

- Legs Up Wall

- Single Leg Forward Fold

- Saddle w/Eagle Arms

2024-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 5 q 2min)

*DB or BB

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Seal Pose

- Double Needle

- Dragon Pose

2024-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.14.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Duck Walk

- 10 Lunges

- 10 Air Squats

- 10 Sit-Ups

- 10 Flutter Kicks
-----------------------------
- Instep Series Stretch

Strength
Front Squat (5 x 5 q 2min)

*Tempo 3/3/1

- 3 sec descent

- 3 sec pause

- Rapid return

Metcon
Metcon (Time)

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

Mobility

- Lizard Pose

- Couch Stretch

- Saddle Pose

2024-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.13.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Seal Pose

- Low Dragon

- Twisted Cross

2024-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (Time)

- 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

Mobility

- Foam Roll Lats/Glutes

- Supine Twist

- Thread the Needle

2024-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Three Sets

- 200m Run

- 10 Lunges
- 6 Air Squats

- 8 Step-Ups

- 6 Push-Ups
--------------------------
- Pistol Scaling and Practice

  • Box/Band/Rope/Rig
Metcon
Metcon (Time)

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

Mobility

- Instep Series Stretch
- Bound Ankle
- Forward Fold

2024-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.9.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Clean and Jerk (5 x 2-1-1
)

-2 Clean Pulls
-1 Power Clean
-1 Push Jerk

Metcon
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
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
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Mobility

- Frog Pose
- Supine Twist
- Couch Stretch

2024-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 5 q 2min)

*DB or BB

Metcon
Metcon (Time)

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

Mobility

- Twisted Cross
- Lizard Pose
- Double Needle

2024-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.7.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

*Tempo 3/3/1

- 3 sec descent

- 3 sec pause

- Rapid return

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Dragon Pose
- Legs Up Wall
- Saddle w/Archer Arms

2024-02-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.6.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Thread the Needle
- Low Dragon
- Saddle Pose

2024-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.5.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 5 Inchworms
- 10 Lunges
- 10 Air Squats

- 200m Run

- 5 Sit-Ups

- 5 Glute Bridges

- 5 Push-Ups

- 5 Strict Pull-Ups
-----------------------------
- Scorpion Stretch

Strength
Deadlift (5 x 5 q 2min)

Metcon
Omar (Time)
For Time
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
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Mobility

- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms

2024-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Seated Straddle
- Supine Twist
- Legs Up Wall

2024-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 350m Row
- 5 Snatch Grip RDL

- 5 Snatch High Pulls

- 5 BTN Snatch Grip Presses
- 5 Back Squats

- 5 Good Mornings
---------------------------------
- Banded Face Pulls

Strength
Squat Snatch (12 min to heaviest)

12 min to heaviest

Metcon
Metcon (Time)

20min AMRAP

- 20 WBS
- 20 KBS
- 20 Calorie Row
Alpha: 20/14; 53/35
Omega:16/12; 44/26

Fitness: 14/10; 35/20

Mobility

- Forward Fold
- Seal Pose
- Ext. Arm Lizard Pose

2024-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Jerk (12 min to heaviest)

12 min to heaviest

Metcon
Metcon (Time)

21-15-9-15-21

- Power Cleans
- Bar Facing Burpees
Alpha: 95/65

Omega: 75/55
Fitness: 45/35

Mobility

- Lizard Pose
- Saddle w/Archer Arms
- Bound Ankle

2024-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility

- Dragon Stretch
- Puppy Dog
- Down Dog

2024-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.30.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Metcon (Time)

- 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

Mobility

- Thread the Needle
- Low Dragon
- Saddle Pose

2024-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.29.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Power Clean (12 min to heaviest)

12 min to heaviest

Metcon
Metcon (Time)

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

Mobility

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

2024-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 400m Run
- 5 Broad Jumps

- 10 Lunges

- 5 Push-Ups
- 5 Strict Pull-Ups

Metcon
Metcon (Time)

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

Mobility

- Low Dragon
- Bound Ankle
- Seal Pose

2024-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.26.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Squat Snatch (5x 1-1-1 q 2min
5 sets of 3 singles)

5x 1-1-1 q 2min
5 sets of 3 singles

*Static wt.

Metcon
Metcon (Time)

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

Mobility

- Instep Series Stretch
- Forward Fold
- Foam Roll Lats/Hams

2024-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

- 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

Mobility

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

2024-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.24.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Ghost (3 Rounds for reps)
6 rounds of:
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.
Mobility

- Foam Roll
- Legs Up Wall
- Couch Stretch

2024-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.23.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Duck Walk
- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Strict Pull-Ups

- 5 Air Squats

- 10 Lunges
-------------------------------
-Banded Blackburns

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Sean (Time)
10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here
Mobility

- Saddle Pose
- Twisted Cross
- Double Needle

2024-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.22.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Power Clean (5 x 1-1-1 q 2min
5 sets of 3 singles)

5 x 1-1-1 q 2min
5 sets of 3 singles

*Static Wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Thread the Needle
- Saddle w/Archer Arms
- Lizard Pose

2024-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 5 Broad Jumps
- 10 Lunges

- 10 Squats

- 10 Sit-Ups

- 10 Push-Ups

Metcon
Metcon (Time)

- 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

Mobility

- Seated Forward Fold
- Foam Roll Glutes/Hams/Quads
- Bound Ankle

2024-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Snatch High Pull + Squat Snatch (5 x (2+1) q 2min)

2 Snatch High Pull + 1 Squat Snatch

Metcon
Metcon (Time)

21-15-9

- Push Presses
- Burpees
Alpha: 95/65
Omega: 75/55

Fitness: 45/35

Mobility

- Puppy Dog
- Down Dog
- Cobra Pose

2024-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Seated Straddle
- Saddle w/Eagle Arms
- Ext. Arms Lizard Pose

2024-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges 2/Pass-Through
- 200m Row

- 10 OHS w/PVC

- 200m Run
-----------------------------
- Instep Series Stretch

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Mobility

- Dragon Pose
- Forward Fold
- Couch Stretch

2024-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Metcon (Time)

15-12-9
- Thrusters
- C2B Pull-Ups
Alpha: 135/95; C2BPU

Omega: 115/75; PU
Fitness: 95/65; RR

Mobility

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

2024-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Rocket Jumps

- 5 Inchworms

- 10 Push-Ups

- 10 Lunges

- 10 Air Squats
- 200m Run
-----------------------------
- PVC Front Rack Stretch

- OH Distraction

Strength
Hang Clean + PC Complex (5 x (2+1) q 2min)

2 Hang Clean +1 Power Clean

Metcon
Metcon (Time)

-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)

Mobility

- Lizard Pose
- Seal Pose
- Low Dragon

2024-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Three Sets (increasing speed each set)

- 10 JJ
- 5 Push-Ups
- 5 Sit-Ups

- 8 Step-Ups

- 5 Jumping Air Squats

- 5 Pull-Ups

Metcon
Hope (3 Rounds for reps)
3 rounds:
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

Mobility

- Ext. Arm Lizard Pose
- Single Leg Saddle
- Single Leg Forward Fold

2024-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.24 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Snatch High Pull + Squat Snatch (5 x (2+1) q 2min)

2 Snatch High Pull + 1 Squat Snatch

Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
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.
Mobility

- Legs Up Wall
- Seal Pose
- Forward Fold

2024-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps

- Sled Push/Pull
- 10 Air Squats

- 10 Lunges

- 10 Push-Ups

- 5 Sit-Ups

- 5 Glute Bridges
-----------------------------------
- OH Distraction

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP

- 4 Power Cleans
- 8 Push Presses
- 12 Front Squats
Alpha: 75/55

Omega: 55/45
Fitness: 45/35

Mobility

- Lizard Pose
- Couch Stretch
- Frog Pose

2024-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle w/Eagle Arms
- Down Dog
- Foam Roll Lats/Glutes/Hams

2024-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Metcon (5 Rounds for reps)

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

Mobility

- Twisted Cross
- Thread the Needle
- Low Dragon

2024-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Hang Clean + PC Complex (5 x (2+1) q 2min)

2 Hang Clean +1 Power Clean

Metcon
Metcon (Time)

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

Mobility

- Dragon Pose
- Saddle w/Archer Arms
- Puppy Dog

2024-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Dragon Pose
- Twisted Cross
-Seal Pose

2024-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.2024 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Snatch High Pull + Squat Snatch (5 x (2+1) q 2min)

2 Snatch High Pull + 1 Squat Snatch

Metcon
Metcon (Time)

Five Rounds

- 21 OHS
- 21 Burpees
Alpha: 95/65
Omega:75/55

Fitness: 45/35

Mobility

- Down Dog
- Legs Up Wall
-Thread the Needle

2024-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

Five Rounds

- 20 Deadlifts
- 20 Push-Ups
Alpha: 155/105

Omega: 135/95
Fitness: 115/75

Mobility

- Supine Twist
- Saddle w/Archer Arms
- Puppy Dog

2024-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

- 500m Row
- 30 Floor Press
- 1000m Row

- 20 Floor Press

- 2000m Row

- 10 Floor Press
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

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

2024-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.24 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Seated Straddle
- Bound Ankle
- Saddle w/Eagle Arms

2024-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.1.24 Alpha Omega Performance/CrossFit AOP WOD
Note

***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

12.30.23 Alpha Omega Performance/CrossFit AOP WOD
Metcon
Happy New Year's Eve (Time)
- 31 Push Presses
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
Mobility

- Foam Roll
- Legs Up Wall
- Frog Pose

2023-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.2023 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 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

Strength
Snatch High Pull + Squat Snatch (5 x (2+1) q 2min)

2 Snatch High Pull + 1 Squat Snatch

Metcon
Metcon (Time)

Three Rounds

- 500m Row
- 12 Deadlifts - BW
- 21 Box Jumps/Steps 24/20
Alpha: BW
Omega: .75 BW

Fitness: .5 BW

Mobility

- Supine Twist
- Down Dog
- Saddle w/Eagle Arms

2023-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Twisted Cross
- Dragon Pose
- Bound Ankle

2023-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

- 9 Power Snatch

- 2000m Row

- 15 Power Cleans
- 1000m Row

- 21 Power Snatch
- 500m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Puppy Dog
- Couch Stretch
- Seal Pose

2023-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.26.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***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

12.25.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***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

12.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (AMRAP - Reps)

12min AMRAP

- 1 mile Run
- Max Clean and Jerks
Alpha: 155/105
Omega: 135/95
Fitness: 95/65

*Rest 2 min

Metcon (AMRAP - Reps)

8min AMRAP

- 800m Run

- Max Power Cleans

Alpha: 155/105
Omega: 135/95
Fitness: 95/65

*Rest 2 min

Metcon (AMRAP - Reps)

6min AMRAP

- 400m Run

- Max Pull-Ups/Banded/RR

Alpha: Pull-Ups

Omega: Banded

Fitness: RR

Mobility

- Low Dragon
- Foam Roll
- Enjoy a lovely Christmas season…

2023-12-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.22.2023 Alpha Omega Performance/CrossFitAOP WOD
Warm-Up

- 400m Run
- 5 Strict Pull-Ups

- 8 Push-Ups

- 10 Air Squats

- 10 Lunges
- 10 Sit-Ups

- ½ mile Bike

Metcon
12 Days of Christmas (Time)
- 1 Power Clean
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility

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

2023-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk
- 10 Plank K2E

- 5 Push-Ups
- 5 Inchworms

- 5/5 Jumping Lunges

- 5 Jumping Squats
-----------------------------------
- Banded Blackburns

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

12-9-6-3

- Power Snatch
- Burpees

- Pull-Ups
Alpha: 95/65; PU

Omega: 75/55; Jumping PU
Fitness: 45/35; RR

Mobility

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

2023-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Supine Twist
- Dragon Pose
- Legs Up Wall

2023-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Metcon (Time)

- 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

Mobility

- Twisted Cross
- Thread the Needle
- Saddle Pose

2023-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Scapula Push-Ups

- 5 Push-Ups
- 10 Lunges

- 10 Air Squats

- 200m Run
-----------------------------
- Banded Blackburns

Strength
Hang Clean + PC Complex (5 x (2+1) q 2min)

2 Hang Clean +1 Power Clean

Metcon
Metcon (Time)

Three Rounds

- 500m Row
- 21 Burpees
- 400m Run

Mobility

- Seal Pose
- Lizard Pose
- Low Dragon

2023-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.23 Alpha Omega Performance/CrossFit AOP WOD
Metcon
Metcon (Time)

- 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

Mobility

- Foam Roll
- Forward Fold
- Frog Pose

2023-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.2023 Alpha Omega Performance/CrossFitAOP WOD
Note

***6PM HOLIDAY/CHRISTMAS PARTY***

No 4, 5, 6pm CLASSES

Warm-Up

- 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

Strength
Snatch High Pull + Squat Snatch (5 x (2+1) q 2min)

2 Snatch High Pull + 1 Squat Snatch

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle w/Eagle Arms
- Double Needle
- Down Dog

2023-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Push-Ups

-5 Sit-Ups

- 5 Jumping Air Squats

-5 Leg Levers

- 5 Swimmers

- 250m Row
-----------------------------------
- Banded Face Pulls

Strength
Push Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

- 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

Mobility

- Thread the Needle
- Seated Straddle
- Seal Pose

2023-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

Strength
Overhead Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

Five Rounds
- 400m Run
- 50 Air Squats

Mobility

- Foam Roll Lats/Glutes/Hams
- Low Dragon
- Legs Up Wall

2023-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

-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

Strength
Weighted Dips (5 x 5 q 2min)

- Rings + Weight
- Rings
- Matador + Weight
- Matador
- Box/Bench + Weight

Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Mobility

- Twisted Cross
- Saddle Pose
- Single Leg Forward Fold

2023-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges

- 5 Air Squats

- 5 Sit-Ups

- 5 Swimmers

- 5 Push-Ups

-5 Strict Pull-Ups
-----------------------------
- Banded Blackburns

Strength
Hang Clean + PC Complex (5 x (2+1) q 2min)

2 Hang Clean +1 Power Clean

Metcon
Metcon (Time)

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

Mobility

- Dragon Pose
- Saddle w/Archer Arms
-Ext. Arm Lizard Pose

2023-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 5 Calorie Row - Slow
- 10 Lunges
- 5 Push-Ups
- 5 Calorie Row - Quicker
- 5 Broad Jumps
- 5 Pull-Ups
- 5 Calorie Row - Fast

Metcon
Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 10 Hang Power Cleans
- 30 Burpees
- 16 Calorie Row/Bike
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

- Couch Stretch
- Double Needle
- Saddle w/Archer Arms
- Seal Pose

2023-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.8.23 Alpha Omega Performance/CrossFit AOP WOD
Note

Happy Hanukkah: Chag Urim Sameach!
Wishing your family peace and light this holiday season.

Warm-Up

- 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

Metcon
8 Crazy Nights (Time)
Eight Rounds
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility

- Be the Light the Your World Needs
- Hug Someone
- Smile at Someone New Today

2023-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (12min to heaviest)

Metcon
Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 400m Run
- 12 T2B/K2E/Sit-Ups
- 15 Calorie Bike
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups

Mobility

- Ext. Arm Lizard Pose
- Down Dog
- Saddle w/Eagle Arms

2023-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Low Dragon
- Twisted Cross
- Thread the Needle

2023-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (12min to heaviest)

Metcon
Metcon (5 Rounds for reps)

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

Mobility

- Lizard Pose
- Frog Pose
- Forward Fold

2023-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (3-3-1-1-1-1 q 2min)
Metcon
Metcon (Time)

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

Mobility

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

2023-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Low Dragon
- Thread the Needle
- Lizard Pose

2023-12-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Squat (3-3-3-3-3 q 2min)

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

- Seal Pose
- Single Leg Forward Fold
- Down Dog

2023-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Metcon
Metcon (Time)

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

Mobility

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

2023-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (12min to heaviest)

Metcon
2k Row (Time)
Max Effort 2k Row
2k Row

Mobility

- Twisted Cross
- Seal Pose
- Frog Pose

2023-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (3-3-1-1-1-1 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Metcon (AMRAP - Rounds and Reps)

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

Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle Pose
- Low Dragon
- Foam Roll Quads/Glutes/Calves

2023-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Bound Ankle
- Seated Forward Fold
- Seated Straddle

2023-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***CLOSED FOR HOLIDAY***

Join us Monday, November 27

2023-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.23 Alpha Omega Performance/CrossFit AOP WOD
Note

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

11.23.23 Alpha Omega Performance/CrossFit AOP WOD
Note

Happy Thanksgiving
***8AM ONLY***
Gratitude unlocks the fullness of life. It turns what we have into enough, and more. Melody Beattie
#alphacares

Metcon
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

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.
To learn more about Emily click here
Mobility

Have a lovely day…

2023-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***LIMITED SCHEDULE***
5, 6:30, 8:30, 11AM

Gym Closes at Noon

Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Twisted Cross
- Lizard Pose
- Seal Pose

2023-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
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.
Mobility

- Dragon Pose
- Couch Stretch
- Thread the Needle

2023-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (3-3-3-3-3 q 2min)

*Increase wt.

Metcon
Metcon (Time)

-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

Mobility

- Double Needle
- Foam Roll Glutes/Hams/Calves
- Bound Ankle

2023-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
Mobility

- Lizard Pose
- Twisted Cross
- Thread the Needle

2023-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

- 30 Hang Power Clean
- 40 Push-Ups
- 1000m Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

- Saddle w/Eagle Arms
- Single Leg Forward Fold
- Fragon Pose

2023-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

5min AMRAP
- 15/12 Calorie Bike
- 9 Box Jumps/Steps 24/20

*Rest 2min

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
- 15/12 Calorie Bike
- 9 T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups

*Rest 2min

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
- 15/12 Calorie Bike
- 9 Pull-Ups
Alpha: PU
Omega: Banded/Jumping
Fitness: RR

Mobility

- Ext. Arm Lizard Pose
- Saddle w/Archer Arms
- Bound Ankle

2023-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (Calories)

10min AMRAP
- Row for Calories
*Every 2min; 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

*Start 0:00

Mobility

- Twisted Cross
- Down Dog
- Thread the Needle

2023-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (Time)

- 800m Run
- 25 Clean & Jerk
- 400m Run
- 20 Power Snatches
- 200m Run
- 15 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Foam Roll Glutes/Hams/Calves
- Saddle Pose
- Puppy Dog

2023-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (3-3-3-3-3 q 2min)

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

10min AMRAP
- 5 C2B Pull-Ups
- 30 DU/50 Singles
- 10 Push-Ups
Alpha: DU; C2B PU
Omega: DU; PU
Fitness: Singles; RRx2

Mobility

- Twisted Cross
- Instep Series Stretch
- Low Dragon

2023-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 15/12 Calorie Row
- 5 Push-Ups
- 1 Rope Climb/3 G2Feet
- 10 Lunges
- 5 Calorie Bike

Metcon
Metcon (5 Rounds for calories)

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

Mobility

- Twisted Cross
- Dragon Pose
- Forward Fold

2023-11-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Squat (5 x 3/3 q 2min)
Metcon
Metcon (Time)

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

Mobility

- Frog Pose
- Couch Stretch
- Saddle w/Eagle Arms

2023-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (5 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 12 Box Jumps/Steps 24/20
- 6 Thrusters
- 6 Lateral Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Legs Up Wall
- Double Needle
- Saddle w/Archer Arms

2023-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Lizard Pose
- Twisted Cross
- Supine Twist

2023-11-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

10min AMRAP
10-20-30...
- Back Squats
15-25-35...
- Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

- Saddle Pose
- Dragon Pose
- Bound Ankle

2023-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Foam Roll Glutes/Hams/Quads
- Low Dragon
- Seal Pose

2023-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Double Needle
- Puppy Dog
- Dragon Pose

2023-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Squat (5 x 3/3 q 2min)
Metcon
Metcon (Time)

- 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

Mobility

- Lizard Pose
- Seal Pose
- Pigeon Pose

2023-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 10 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 200m Run
--------------------------
- PVC Front Rack Stretch
- Pass-Throughs/Figure Eights

Strength
Shoulder Press (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 15 Burpees Over Rower
- 400m Run
- 500m Row

Mobility

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

2023-11-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Thread the Needle
- Twisted Cross
- Down Dog

2023-10-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.31.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (5 x 3 q 2min)

Metcon
Happy Halloween (Time)

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

Mobility

- Legs Up Wall
- Couch Stretch
- Saddle Pose

2023-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (5x5 q 2min)
Metcon
Metcon (Time)

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

Mobility

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

2023-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 6 Sit-Ups
- 8 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/3 Calorie Bike

Metcon
Metcon (Time)

Ten Rounds
- 6 Burpee Box Jumps/Steps 24/20
- 200m Run
- 7/5 Calorie Bike

Mobility

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

2023-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Squat (5 x 3/3 q 2min)
Metcon
Metcon (Time)

Three Rounds
- 21 Deadlifts
- 15 Pull-Ups
- 9 Front Squats
Alpha: 155/105; PU
Omega: 125/85; Banded PU
Fitness: 115/75; RR

Mobility

- Supine Twist
- Dragon Pose
- Double Needle

2023-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (5 x 5 q 2min)

Metcon
Metcon (Time)

Three Rounds
- 400m Run
- 50 Sit-Ups
- 30 Push-Ups
- 100 DU/150 Singles
Alpha: DU
Omega: DU
Fitness: Singles

Mobility

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

2023-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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)

Strength
Bench Press (5 x 5 q 2min)

Metcon
Metcon (Calories)

7 min AMRAP
- 30 Clean & Jerks
- Max Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Twisted Cross
- Seal Pose
- Forward Fold

2023-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (5 x 3 q 2min)

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Mobility

- Legs Up Wall
- Tall Saddle
- Puppy Dog

2023-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Lizard Pose
- Couch Stretch
- Pigeon Pose

2023-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 200m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Air Squats
- 10 Lunges
- 200m Run

Metcon
Metcon (Time)

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

Mobility

- Supine Twist
- Twisted Cross
- Couch Stretch

2023-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Squat (5 x 3/3 q 2min)
Metcon
Metcon (Time)

21-15-9
- Hang Power Cleans
- Burpees
Alpha:115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Seated Forward Fold
- Straddle Pose
- Foam Roll Glutes/Quads

2023-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Shoulder Press (5x5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Thread the Needle
- Ext. Arm Lizard
- Saddle w/Archer Arms

2023-10-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5x5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Twisted Cross
- Legs Up Wall
- Double Needle

2023-10-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (5x3 q 2min)

Metcon
Metcon (Time)

Five Rounds
- 20/15 Calorie Bike
- 10 Burpee Pull-Ups
Buy-Out: 400m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Saddle Pose
- Seated Straddle
- Forward Fold

2023-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Box Squat (5x5 q 2min)
Metcon
Metcon (Time)

- 30 Power Cleans
- 400m Run
- 20 Front Squats
- 400m Run
- 10 Squat Cleans
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

- Dragon Pose
- Frog Pose
- Foam Roll Glutes/Hams/Quads

2023-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

Metcon
Metcon (Time)

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

Mobility

- Foam Roll Lats/Glutes/Hams/Quads
- Frog Pose
- Double Needle
- Low Dragon

2023-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
What the Helen (Time)
- 1200m Row
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
Mobility

- Low Dragon
- Seated Straddle
- Bound Ankle

2023-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Power Snatch ( 1-1-1 q 2min)

*Increase wt.

Power Clean (1-1-1 q 2min)

*Increase wt.

Metcon
Metcon (3 Rounds for reps)

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

Mobility

- Seal Pose
- Supine Twist
- Saddle Pose

2023-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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.

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

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

- Twisted Cross
- Lizard Pose w/Twist
- Couch Stretch

2023-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (12min to heaviest)

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 30/24 Calorie Bike/Row
- 10 Clean & Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Thread the Needle
- Twisted Cross
- Dragon Pose

2023-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (Time)

- 300 DU/450 Singles
- 1 Mile Run
- 50 T2B/K2E/Leg Levers
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; LL

Mobility

- Legs Up Wall
- Foam Roll Glutes/Hams/Calves
- Single Leg Forward Fold

2023-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 200m Run
- 10 Lunges
- 10 Air Squats

Metcon
Metcon (Time)

Four Rounds
- 750m Row
- 25 Burpees
- 25 Box Jumps/Steps 24/20
- 800m Run

Mobility

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

2023-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (12min to heaviest)

Metcon
Metcon (Time)

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

Mobility

- Low Dragon
- Bound Ankle
- Ext. Arm Lizard Pose

2023-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Increase wt.

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

Increase wt.

Metcon
Metcon (Time)

- 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

Mobility

- Forward Fold
- Puppy Dog
- Down Dog

2023-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (14min to heaviest)

Metcon
Metcon (Time)

Five Rounds
- 12 Push Presses
- 20 Box Jumps/Steps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Dragon Pose
- Supine Twist
- Thread the Needle

2023-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (3-3-1-1-1-1 q 2min)

Metcon
Metcon (3 Rounds for reps)

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

Mobility

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

2023-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 350m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Squat Jumps
- 10 Lunges
- 5 Strict Pull-Ups
------------------------
- Instep Series Stretch

Strength
Back Squat (12min to heaviest)

Metcon
Metcon (Time)

- 30 Front Squats
- 200m Farmers Carry
- 1000m Row
Alpha: 135/95; 53/35
Omega: 115/75; 44/26
Fitness: 95/65; 35/20

Mobility

- Saddle Pose
- Lizard Pose
- Seated Straddle

2023-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Air Squats
- 10 Lunges
- 200m Run

Metcon
Metcon (Time)

Five Rounds
- 500m Row
- 30 AbMat Sit-Ups
- 30 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 135/95

Mobility

- Supine Twist
- Dragon Pose
- Legs Up Wall

2023-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (AMRAP - Reps)

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

Mobility

- Saddle Pose
- Couch Stretch
- Seated Forward Fold

2023-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

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

*Increase wt.

Metcon
Metcon (Time)

21-15-9
- Power Snatch
- Push-Ups
- Bike Calories
Alpha: 95/65; PU
Omega: 75/55; Banded/Jumping
Fitness: 45/35; RR

Mobility

- Dragon Pose
- Straddle Pose
- Thread the Needle

2023-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 7 T2B/K2E/Sit-Ups
- 5 Thrusters
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

- Low Dragon
- Supine Twist
- Seal Pose

2023-09-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (4 Rounds for reps)

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

Mobility

- Twisted Cross
- Saddle w/Archer Arms
- Forward Fold

2023-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

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

2023-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike
- 10 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps

Metcon
Metcon (AMRAP - Rounds and Reps)

25min AMRAP
- 30 Calorie Bike
- 15 Burpee Box Jumps/Steps
- 10 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Legs Up Wall
- Dragon Pose
- Puppy Dog

2023-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 15 Wall Balls
3-6-9-12-etc.
- Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Twisted Cross
- Thread the Needle
- Frog Pose

2023-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Rocket Jumps
- 5 Sit-Ups
- 5 Pull-Ups
--------------------------
- Banded Blackburns

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

*Increase wt.

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

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

- Low Dragon
- Puppy Dog
- Lizard Pose

2023-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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.

Strength
Deadlift (5x3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Pigeon Pose
- Supine Twist
- Down Dog

2023-09-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

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

2023-09-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Sit-Ups
- 5 Jumping Air Squats
- 30 sec Squat Hold
- 10 Lunges
----------------------------
- Instep Series Stretch

Strength
Back Squat (5 x 3 q 2min)

Metcon
Nautical Nancy (Time)
Five Rounds
- 500m Row
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility

- Seal Pose
- Legs Up Wall
- Couch Stretch

2023-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Bound Ankle
- Thread the Needle
- Saddle w/Archer Arms

2023-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Seal Pose
- Saddle Pose
- Frog Pose

2023-09-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Power Snatch ( 3x 3 q 2min)

Power Clean (3 x 3 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Couch Stretch
- Legs Up Wall
- Down Dog

2023-09-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (Time)

30-20-10
- Thrusters
10-20-30
- Bar-Facing Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Supine Twist
- Twisted Cross
- Lizard Pose

2023-09-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

Three Rounds
- 500m Row
- 400m Run
*Rest 1 min between rounds

Mobility

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

2023-09-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.23 Alpha Omega Performance/CrossFit AOP WOD
Metcon
Tribute WOD - Heroes of 9/11 (Time)
- 2001m Row or Run 1.25 miles
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
Mobility

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

President George W. Bush, 2001

2023-09-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 5/5 KB Shoulder Press
- 5/5 KB Rows

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Double Needle
- Single Leg Forward Fold
- Couch Stretch

2023-09-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

- 50 Thrusters
- 30 Bar-Facing Burpees
- 1000m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Foam Roll Quads/Glutes
- Saddle Pose
- Seal Pose

2023-09-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Power Snatch ( 3x 3 q 2min)

Power Clean (3 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Twisted Cross
- Puppy Dog
- Cat/Cow

2023-09-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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.

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (Time)

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

Mobility

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

2023-09-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 3 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

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

2023-09-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.4.23 Alpha Omega Performance/CrossFit AOP WOD
Note

In honor of Labor Day,
***8:30AM CLASS ONLY***

Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Air Squats
- 5 Push-Ups
- 5 Pull-Ups

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility

- Saddle Pose
- Legs Up Wall
- Lizard Pose

U.S. Army Staff Sergeant Edwardo Loredo

2023-09-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Seated Straddle
- Forward Fold
- Down Dog

2023-08-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.31.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Power Snatch ( 3x 3 q 2min)

Power Clean (3 x 3 q 2min)

Metcon
Metcon (3 Rounds for reps)

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

Mobility

- Dragon Pose
- Puppy Dog
- Bound Ankle

2023-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 5 C2BPU
- 30 DU/50 Singles
- 10 Push-Ups
Alpha: C2BPU; DU
Omega: PU; DU
Fitness: RRx2; Singles

Mobility

- Thread the Needle
- Supine Twist
- Saddle w/Archer Arms

2023-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 3 q 2min)

Metcon
Metcon (Time)

Five Rounds
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Twisted Cross
- Seal Pose
- Lizard Pose

2023-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Back Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

Three Rounds
- 400m Run
- 21 Burpees

Mobility

- Low Dragon
- Couch Stretch
- Foam Roll Glutes/Hams/Calves

2023-08-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Metcon
Metcon (Time)

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

Mobility

- Foam Roll Glutes/Hams/Quads
- Straddle Pose
- Ext. Arm Lizard Pose

2023-08-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Front Squat (5 x 5 q 2min)

Metcon
Metcon (Time)

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

Mobility

- Saddle w/Eagle Arms
- Down Dog
- Single Leg Forward Fold

2023-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Swimmers
- 5 Sit-Ups
- 200m Run
---------------------------
- Banded Blackburns

Strength
Power Snatch ( 3x 3 q 2min)

Power Clean (3 x 3 q 2min)

Metcon
Metcon (Calories)

24min EMOM
- ODD: Bike Calories
- EVEN: Row Calories
*Record Lowest Round Total

Mobility

- Seated Straddle
- Forward Fold
- Seal Pose

2023-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl
- 10 Glute Bridges
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Plank K2E
- 5 Sit-Ups
---------------------------
- Scorpion Stretch

Strength
Deadlift (5 x 5 q 2min)

Metcon
Metcon (Time)

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

Mobility

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

2023-08-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Split Jerk (5 x 5 q 2min)

Metcon
Metcon (5 Rounds for reps)

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

Mobility

- Puppy Dog
- Saddle w/Archer Arms
- Dragon Pose

2023-08-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Back Squat (5 x 5 q 2min)

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 40/30 Calorie Row/Bike
- 20 Thrusters
- 10 Burpee Pull-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Lizard Pose
- Couch Stretch
- Bound Ankle

2023-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (3-3-1-1-1-1 q 2min)

*Increase wt.

Metcon
Metcon (Time)

- 800m Run/Row
- 50 WBS
- 800m Run/Row
- 50 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Legs Up Wall
- Frog Pose
- Bound Ankle

2023-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (3-3-1-1-1-1 q 2min)

*Increase wt.

Metcon
Metcon (Time)

- 1/2 Mile Bike
- 400m Row
- 1 Mile Bike
- 800m Row
- 2 Mile Bike
- 1200m Row

Mobility

- Down Dog
- Pigeon Pose
- Instep Series Stretch

2023-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Romanian Deadlift (RDL) (3-3-3-3-3 q 2min)

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

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

2023-08-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Metcon (AMRAP - Rounds and Reps)

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

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
- 5 Power Cleans
- 10 Box Jumps/Steps 24/20
- 15/12 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Saddle w/Archer
- Double Needle
- Lizard Pose

2023-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

- Low Dragon
- Twisted Cross
- Thread the Needle

2023-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 10 Lunges
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Thrusters
- 5 Push-Ups
- 200m Run

Metcon
Metcon (AMRAP - Rounds and Reps)

25min AMRAP
- 800m Bike
- 10 Push-Ups
- 15 WBS
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Low Dragon
- Legs Up Wall
- Saddle w/Eagle Arms

2023-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 200m Ruin
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Pull-Ups
--------------------------
- PVC Front Rack Stretch
- Banded Blackburns

Strength
Squat Clean (12min to heaviest)

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 9 Box Jumps/Steps 24/20
- 6 Push-Ups
- 3 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Lizard Pose
- Foam Roll Quads/Glutes/Hams
- Puppy Dog

2023-08-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Instep Series Stretch

Strength
Romanian Deadlift (RDL) (3-3-3-3-3 q 2min)
Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

*Increase wt.

Metcon
Metcon (Time)

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

Mobility

- Seal Pose
- Supine Twist
- Instep Series Stretch

2023-08-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

bent over row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

*Increase Wt.

Metcon
Metcon (Time)

18-15-9-6
- C2B Pull-Ups
- Thrusters
- Calorie Bike
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RR; 45/35

Mobility

- Down Dog
- Cat Cow
- Bound Ankle

2023-08-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (12min to heaviest)
Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

*Increase wt.

Metcon
Metcon (Time)

- 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

Mobility

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

2023-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- Bear Crawl
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
- 5 Strict Pull-Ups

Metcon
Hotshots 19 (Time)
6 Rounds for time of:
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.

Mobility

- Instep Series Stretch
- Bound Ankle
- Saddle w/Archer Arms

2023-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Seal Pose
- Down Dog
- Puppy Dog

2023-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
-0.3 Mile Bike
- 5 Push-Ups
- 250m Row
- 10 Lunges
-------------------
- OH Distraction

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

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Metcon
Metcon (4 Rounds for calories)

Four Rounds
- 2min Bike/Row
- 2min Row/Bike
*1 Minute Rest

Mobility

- Legs Up Wall
- Couch Stretch
- Pigeon Pose

2023-08-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Romanian Deadlift (RDL) (3-3-3-3-3 q 2min)
Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Saddle Pose
- Supine Twist
- Thread the Needle

2023-08-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

bent over row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Metcon
Metcon (Time)

Three Rounds
- 400m Run
- 25 KB Snatches
- 30/24 calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13

Mobility

- Low Dragon
- Foam Roll Quads/Glutes
- Bound Ankle

2023-07-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.31.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

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

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

*Increase wt.

Metcon
Metcon (Time)

- 75 calorie Row
- 100 WBS
- 50 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Twisted Cross
- Lizard Pose
- Frog Pose

2023-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 800m Indian Run
- 5 Push-Ups
- 10 MB Squats

Metcon
Metcon (Time)

Three Rounds
- 800m Run
- 25 WBS
- 50 Push-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Low Dragon
- Twisted Cross
- Bound Ankle

2023-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 200m Run
- 5 Push-Ups
- 5 Jumping Air Squats
- 5 Sit-Ups
-------------------------
- Scorpion Stretch
- PVC Front Rack Stretch

Strength
Squat Clean (5x3 q 2min)
Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Metcon
Metcon (Time)

10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

- Seal Pose
- Straddle Pose
- Forward Fold

2023-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5x3 q 2min)
Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Metcon
Metcon (Time)

Four Rounds
- 30/24 Calorie Bike
- 10 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Legs Up Wall
- Down Dog
- Foam Roll Glutes/Hams/Calves

2023-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Air Squats
- 10 Push-Ups
-----------------------------
- Fire Hydrants

Strength
Romanian Deadlift (RDL) (5x3 q 2min)
Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

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

2023-07-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bent Over Row (5x3 q 2min)
Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

bent over row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Bent Over Row

Metcon
Metcon (3 Rounds for reps)

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

Mobility

- Saddle w/Archer Arms
- Lizard Pose
- Puppy Dog

2023-07-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Bench Press (5x3 q 2min)
Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

Metcon
Metcon (Time)

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

Mobility

- Twisted Cross
- Saddle Pose
- Thread the Needle

2023-07-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Jumping Air Squats

Metcon
Metcon (Time)

Three Rounds
- 800m Run
- 30 Squat Cleans
- 30 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

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

2023-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Squat Clean (5x3 q 2min)
Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Metcon
Metcon (Time)

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

Mobility

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

2023-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 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

Strength
Push Press (5x5 q 2min)
Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press