Wodify

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

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Bench Press

Bench Press

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Bench Press

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Bench Press

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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

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Bench Press

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Bench Press

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Bench Press

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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

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Push Press

Metcon
Metcon (Time)

Five Rounds
- 400m Row
- 200m Run
- 1/2 mile Bikes

Mobility

- Double Needle
- Low Dragon
-Legs Up Wall

2023-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges
- 5 KB RDL
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
- 5 KB Glute Bridges
- 10 Ring Rows
- 5 Pull-Ups
-----------------------------
- Scorpion Stretch

Strength
Romanian Deadlift (RDL) (5x5 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)

15min AMRAP
- Buy-In 150 DU/300 Singles
AMRAP In Remaining Time
- 10 KB Front Squats
- 7 Push-Ups
- 5 Pull-Ups
Alpha: DU; 53/35; Strict PU
Omega: DU; 44/26; Banded
Fitness: Singles; 35/20; RRx2

Mobility

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

2023-07-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 15/12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 20sec R/L Side Plank
- 10 Lunges
-----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Strength
Bent Over Row (5x5 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

Metcon
Metcon (3 Rounds for calories)

4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Rest 2 Minutes
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Rest 2 Minutes
4min AMRAP
- Three Rounds
- 6 Deadlift
- 9 Hang Power Clean
- 12 Push Jerk
*Max Calorie Row
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 65/50

Mobility

- Thread the Needle
- Seated Straddle
- Lizard Pose

2023-07-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 10 Glute Bridges
--------------------------------
- OH Distraction
- Smash Forearms/Biceps/Triceps

Strength
Bench Press (5x5 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
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

"Omega": 75/55
"Fitness": 45/35

Mobility

- Twisted Cross
- Dragon Pose
- Saddle Pose

2023-07-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.15.23 Alpha Omega Performance/CrossFit AOP WOD
Metcon
Severin (Time)
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5k
If you've got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here
Mobility

- Ext. Arm Lizard Pose
- Twisted Cross
- Instep Series Stretch

2023-07-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges w/KB
- 5 KB RDL
- 5/5 KB Rows
- 5/5 KB Presses
- 8 Goblet Squats
- 6 Step-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------
- PVC Front Rack Stretch

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

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Squat Clean

Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 3 Push Press
- 3 Back Squats
- 3 Box Jumps 30/24
- 10/7 Calorie Bike
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20

Mobility

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

2023-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Frog Hops
- 5 Push-Ups
- 5 Swimmers
- 15/15 sec Side Plank
- 10 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction

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

Metcon
Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 30 AbMat Sit-Ups
- 10 Pull-Ups
- 20 Floor Press
- 200m Run
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness: Banded; 75/55

Mobility

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

2023-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Sit-Ups
- 5 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- Scorpion Stretch
------------------------------
- Figure Eights
- Banded Blackburns

Strength
Romanian Deadlift (RDL) (5x5 q 2min)
Romanian Deadlift (RDL)

Metcon
Metcon (Time)

Five Rounds
- 10 Hang Power Snatches
- 10 Bar-Facing Burpees
**400 Meter Run
Five Rounds
- 10 WTD Sit-Ups
- 10 Bar-Facing Burpees
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10

Mobility

- Low Dragon
- Supine Twist
- Seated Straddle

2023-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges
- Bear Crawl
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 10 Calorie Bike
------------------------
- 5 MB RDL
- 5 MB Cleans
- 5 MB Presses
- 5 MB Squats

Strength
Bent Over Row (5x5 q 2min)
Bent Over Row

Metcon
Metcon (5 Rounds for calories)

Five Rounds x 3min AMRAP
- 30 WBS
- Max Calorie Bike/Row/Ski
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Forward Fold
- Seal Pose
- Saddle w/Archer Arms

2023-07-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 5 Sit-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
- Figure Eights
- 5 Strict Pull-Ups
----------------------
- OH Distraction
- Smash Forearms/Triceps

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

Metcon
Metcon (Time)

Five Rounds
10-8-6-4-2
- Hang Power Cleans
- 20/15 Calorie Row
- 10 T2B/K2E/Leg Levers
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; LL

Mobility

- Twisted Cross
- Lizard Pose
- Thread the Needle

2023-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Mile Bike
- 5 Scapula Push-Ups
- 10 Ring Rows
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Air Squats
- 10 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS

Metcon
Metcon (Time)

- 1 mile Bike
- 15 Pull-Ups
- 30 Box Jump Overs/Step-Over*
- 50 KB Snatches
- 30 Box Jump Overs/Step-Over*
- 15 Pull-Ups
- 1 mile Bike
Alpha: C2BPU; 44/26
Omega: PU; 35/20
Fitness: RR; 18/13
*24/20

Mobility

- Bound Ankle
- Pigeon on a Box
- Thread the Needle

2023-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Rocket Jumps
- 10 Air Squats
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
-----------------------
- PVC Front Rack Stretch

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

Metcon (Time)

Five Rounds
- 200m Run
- 8 Push-Ups
- 4 Strict Pull-Ups/Negatives*
- 8 Back Squats
Alpha: Strict; 135/95
Omega: Negative; 115/75
Fitness: RRx2; 95/65
*For Quality

Mobility

- Twisted Cross
- Sumo Squat
- Seated Straddle

2023-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike
- 10 Lunges
- 5 Jumping Air Squats
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
---------------------------
- Banded Blackburns

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

Metcon
Metcon (Time)

Seven Rounds
- 7 Bar-Facing Burpees
- 6 S2OH
- 23 DU/46 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Thread the Needle
- Saddle w/Archer Arms
- Couch Stretch

2023-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Mile Bike
- Duck Walk
- Sled Push/Drag
- 8 KB Lunges
- 8 Goblet Squats
- 8 KBS
- --------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings

Strength
Romanian Deadlift (RDL) (5x5 q 2min)
Romanian Deadlift (RDL)

Metcon
Metcon (5 Rounds for calories)

5 Rounds x 3min AMRAP
- 25 Abmat Sit-Ups
- 10 Deadlifts
- Max Calorie Bike
* Rest 1min
Alpha: 185/125
Omega: 155/105
Fitness: 135/95

*Record Calories

Mobility

- Dragon Pose
- Supine Twist
- Legs Up Wall

2023-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***GYM CLOSED for INDEPENDENCE DAY***

Home Workout
Metcon (AMRAP - Rounds and Reps)

23min AMRAP
- 7 Push-Ups
- 7 Sit-Ups
- 7 Lunges
- 7 Air Squats

Mobility

- Single Leg Frog
- Lizard Pose
- Saddle Pose

2023-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.3.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***GYM CLOSED for INDEPENDENCE DAY***

Home Workout
Metcon (Time)

Five Rounds
25-20-15-10-5
- Burpees
- 200m Run
- Sit-Ups

Mobility

- Seal Pose
- Forward Fold
- Low Dragon

2023-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- Bear Crawl/Crab Walk
- 10 Lunges
- 5 Jumping Air Squats
- 5 KB Rows
- 5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB SDHP

Metcon
5k Row (Time)
Max Effort 5k Row
5k Row

Mobility

- Seated Forward Fold
- Seal Pose
- Straddle Pose

2023-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 8 Box Steps
- 5 Swimmers
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch

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

Metcon
Metcon (Time)

Two Rounds
- 600m Run
- 30 Box Jumps/Steps 24/20
- 30 KB Snatches
Alpha: 44/26
Omega: 35/20
Fitness: 26/18

Mobility

- Couch Stretch
- Sumo Squat
- Down Dog

2023-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Bike
- 5 Narrow Push-Ups
- 5 Wide Grip Push-Ups
- 5/5 KB Rows
- 5/5 KB Presses
- 10 KB Lunges
-----------------------
- OH Distraction

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

Metcon
Metcon (Time)

Three Rounds
- 18/15 Calorie Bike
- 12 T2B/K2E/Leg Levers
- 9 Push Press
- 20 Front Rack Lunge Steps
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: LL; 75/55

Mobility

- Puppy Dog
- Thread the Needle
- Instep Series Stretch

2023-06-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
Tabata (8x20:10)
- MB Squats
- MB Tosses
- MB RDL
- MB Sit-Ups

Strength
Romanian Deadlift (RDL) (5x5 q 2min)
Romanian Deadlift (RDL)

Metcon
Metcon (Time)

- 125 DU/175 Singles
- 800m Run
- 50 WBS
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10

Mobility

- Lizard Pose
- Saddle Pose
- Seated Straddle

2023-06-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Plank Shoulder Taps
- 5 Strict Pull-Ups
- 10 Ring Rows
- 0.3 Mile Bike
-----------------------------
- Banded Blackburns
- Scorpion Stretch

Strength
Bent Over Row (5x5 q 2min)
Bent Over Row

Metcon
Metcon (Time)

800-400-200m
- Run
40-30-20
- Deadlifts
1.5-1-0.5 Mile
- Bike
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

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

2023-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 5 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Box Jumps/Steps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction

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

Metcon
Metcon (Time)

10-9-8-7-6-5-4-3-2-1
- Back Squats (115/85)
- Burpee Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Dragon Pose
- Legs Up Wall
- Twisted Cross

2023-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m MB Run
- 10 MB Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Tosses
- 5 MB Rows
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns

Metcon
Metcon (Time)

- 800m MB Run
- 8 Rounds: 10 Wallballs + 5 Pull-Ups
- 400m MB Run
- 4 Rounds: 10 Wallballs + 5 Pull-Ups
- 200m MB Run
- 2 Rounds: 10 Wallballs + 5 Pull-Ups
Alpha: 20/14; Strict
Omega: 16/12; Kipping
Fitness: 14/10; Banded

Mobility

- Cat/Cow Pose
- Twisted Cross
- Thread the Needle

2023-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Mile Bike
- 10 Lunges
- 5 Air Squats
- 5 Glute Bridges
- 5 Scorpions
- 5 Swimmers
- 5 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Good Mornings

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

*Increase wt.

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Omega: 115/75
Fitness: 95/65

Mobility

- Supine Twist
- Couch Stretch
- Seated Straddle

2023-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 500m Row
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups

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

*Increase wt.

Metcon
Metcon (Time)

- 2km Row
- 50 Floor Press
- 35 Strict Pull-Ups
Alpha: 115/75; Strict
Omega: 95/65; Assisted
Fitness: 75/55; RR

Mobility

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

2023-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Yoga Push-Ups
- 5 Diamond Push-Ups
- 10 KBS
- 5/5 KB Presses
- 0.3 Mile Bike
------------------------------
- OH Distraction

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds
- 400m Run
- 21-15-9 Thrusters
- 0.6 Mile Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Dragon Pose
- Twisted Cross
- Thread the Needle

2023-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 12/9 Calorie Row
- 5 Swimmers
- 5 Wide Grip Push-Ups
- 10 Shoulder Plank Taps
- 10 Plank K2E
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
------------------------------
- Banded Blackburns

Strength
Hang Power Snatch (12min to heaviest)
Hang Power Snatch

*Increase wt.

Metcon
Metcon (3 Rounds for reps)

5min AMRAP x 3 Rds
- 45/36 Calorie Row
- 15 Power Snatches
- Max Burpees Over Rower
*Rest 2min
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*record Burpees

Mobility

- Down Dog
- Pigeon Pose
- Puppy Dog

2023-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
- 30 DU/50 Singles
----------------------------
- Instep Series Stretch

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 6 WTD Plate Sit-Ups
- 30 DU/50 Singles
-1-2-3... Plate Squats
Alpha: 45/35; DU
Omega: 25/15; DU
Fitness: 15/10; Singles

Mobility

- Low Dragon
- Lizard Pose
- Legs Up Wall

2023-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 10 Lunges
- 5 Air Squats
- 1/2 Mile Bike
- 10 Sit-Ups
- 5 Strict Pull-Ups

Metcon
Metcon (Time)

Three Rounds
- 800m Run
- 20 OH Plate Lunges
- 1mile Bike
- 5 Strict Pull-Ups
Alpha: 45/35; Strict
Omega: 25/15; Banded
Fitness: 15/10; RRx3

Mobility

- Lizard Pose
- Low Dragon
- Thread the Needle

2023-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 5 Jumping Air Squats
- 5/5 Fire Hydrants
- 5 Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
--------------------------------
- Scorpion Stretch
- Cat/Cow Pose

Strength
Deadlift (12min to heaviest)
Deadlift

Metcon
Metcon (Time)

Five Rounds
- 12 Deadlifts
- 60 DU/90 Singles
- 30 AbMat Sit-Ups
Alpha: 155/105; DU
Omega: 135/95; DU
Fitness: 115/75; Singles

Mobility

- Straddle Pose
- Supine Twist
- Seal Pose

2023-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.29.23 Alpha Omega Performance/CrossFit AOP WOD
Note

Come and honor those who sacrificed all
HEROWOD Murph
- 8am Class Only
- Watermelon and Fun

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility

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

2023-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.23 Alpha Omega Performance/CrossFit AOP WOD
Note

Come celebrate Joe's 45th Birthday
- Pancake Breakfast
- Eggs
- Bacon

Warm-Up

- 400m Run
- Set-Up Gear

Metcon
Joe's 45th Birthday (Time)

- 1978m Row
- 45 Push-Ups
- 45 KB Suitcase Deadlifts (2 bells)
- 45 Calorie Bike
- 45 Double KB Cleans (2 bells)
- 45 Sit-Ups
- 2023m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Dragon Pose
- Supine Twist
- Puppy Dog

2023-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Lunges
- 5 KB Sit-Ups
- 5/5 KB Rows
- 1/2 mile Bike
---------------------
- Scorpion Stretch

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (Time)

Three Rounds
- 400m Run
- 21 Deadlifts
- 3-2-1
Rope Climbs 15'
Alpha: 185/125; Rope
Omega: 155/105; 7 PU
Fitness: 135/95; 5 G2Feet

Mobility

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

2023-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 5 Rocket Jumps
- Sled Push/Pull
- 10 Lunges
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 6 Goblet Squats
- 10 KBS

Strength
Split Squat (5x5 q 2min)

*Each Leg

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15 T2B/K2E/Sit-Ups
- 15 Thrusters
- 15 Burpee Over Bar
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Sit-Ups; 45/35

Mobility

- Bound Ankle
- Seal Pose
- Lizard Pose

2023-05-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Lunges w/Pass-Through
- Figure Eights
- 5 OHS w/PVC
---------------------------------
- OH Distraction

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

Metcon
Metcon (Time)

* 1 Mile Bike
Three Rounds
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
* 15 S2OH
Three Rounds
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
* 1 Mile Bike
Alpha: 135/95; PU
Omega:105/70; Jumping PU
Fitness: 75/55; RR

Mobility

- Twisted Cross
- Dragon Pose
- Thread the Needle

2023-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Jumping Air Squats
------------------------------
- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (AMRAP - Reps)

4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 75/55
Omega: 65/50
Fitness: 45/35

*Rest 2 min

Metcon (AMRAP - Reps)

4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

*Rest 2 min

Metcon (AMRAP - Reps)

4min AMRAP
- 500/450mRow
- 100 DU/150 Singles
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35

Mobility

- Down Dog
- Puppy Dog
- Pigeon Pose

2023-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 30sec Hang
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Air Squats
- 6 Step-Ups
- 10 Lunges
----------------------------------
- Instep Series Stretch

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

Three Rounds
-20 Burpee Pull-Ups
- 20 Front Squats
- 20 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Saddle Pose
- Couch Stretch
- Lizard Pose

2023-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl
- Sled Push
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups

Metcon
Metcon (Time)

Four Rounds
- 100 DU/150 Singles
- 25 Thrusters
- 15 Pull-Ups
- 10 Burpees
Alpha: DU; 75/55; PU
Omega: DU; 55/45; Jumping PU
Fitness: Singles; 45/35; RR

Mobility

- Low Dragon
- Legs Up Wall
- Twisted Cross

2023-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 10 Glute Bridges
- 5/5 Scorpions
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (Time)

Three Rounds
- 400 Meter Run
- 10 Power Snatch
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Down Dog
- Supine Twist
- Seated Straddle

2023-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 8 Step-Ups
- 5 Push-Ups
- 2 G2Feet
- 5 Strict Pull-Ups
- 10 Calorie Row

Strength
Split Squat (5x5 q 2min)

*Each Leg

Metcon
Metcon (Time)

Three Rounds
3-2-1
- Rope Climbs 15'
- 20 WTD Plate Step-Ups 24/20
- 25 Cal Row
Alpha: Rope Climb; 45/35
Omega: 7 Strict PU; 25/15
Fitness: 3 G2Feet; 15/10

Mobility

- Pigeon on a Box
- Forward Fold
- Saddle w/Eagle Arms

2023-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Mile Bike
- 10 Sit-Ups
- 5 Swimmers
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB SLRDL
- 10 KBS
--------------------------------
- OH Distraction

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

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 5 HSPU/HRPU
- 10 T2B/K2E/Leg Lever
- 15 WBS
Alpha: HSPU; T2B; 20/14
Omega: HRPU; K2E; 16/12
Fitness: HRPU; LL; 14/10

Mobility

- Puppy Dog
- Lizard Pose
- Cat/Cow

2023-05-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
- 10 Ring Rows
------------------------------
- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (Time)

Eight Rounds
- 200m Run
- 4 Strict Pull-Ups
- 8 Clean & Jerks
Alpha: Strict; 115/75
Omega: Kipping; 95/65
Fitness: RR; 75/55

Mobility

- Low Dragon
- Twisted Cross
- Thread the Needle

2023-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

- 750m Row
- 50 Front Squats
- 25 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Saddle Pose
- Bound Ankle
- Dragon Pose

2023-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- Bear Crawl
- 10 Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 0.3 Mile Bike

Metcon
Metcon (Time)

Four Rounds
- 800m Run
- 30 Push-Ups
- 1/2 Mile Bike

Mobility

-Foam Roll Calves
- Instep Series Stretch
- Dragon Pose

2023-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 15/12 Calorie Row/Bike
- 5 Rocket Jumps
- 5 Push-Ups
- 10 Sit-Ups
- 5/5Scorpion Touches
- 5/5 Single Leg Glute Bridge
- 10 Lunges
- 5 Jumping Air Squats

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (Time)

Five Rounds
- 20/15 Calorie Row/Bike
- 10 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Bound Ankle
- Supine Twist
- Couch Stretch

2023-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 30 sec Hang
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
-----------------------
- Instep Series Stretch

Strength
Split Squat (5x5 q 2min)

*Each Leg

Metcon
Metcon (Time)

30-20-10
- Pull-Ups
3-2-1
- Rounds of DT
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
Alpha: PU; 155/105
Omega: Jumping PU; 125/85
Fitness: RR; 95/65

Mobility

- Foam Roll Calves
- Instep Series Stretch
- Dragon Pose

2023-05-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 8 Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
----------------------------
- OH Distraction

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

Metcon
Metcon (Time)

Four Rounds
- 12 Power Cleans
- 400m Run
- 8 Burpee Pull-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Thread the Needle
- Seated Straddle
- Twisted Cross

2023-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run w/MB
- 5 MB Rocket Jumps
- 5 MB RDL
- 5 MB G2OH
- 5/5 MB Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 60 DU/90 Singles
- 30 WBS
- 15 T2B/K2E/Leg Lever
Alpha: DU; 20/14; T2B
Omega: DU; 16/12; K2E
Fitness: Singles; 14/10; LL

Mobility

- Puppy Dog
- Low Dragon
- Seal Pose

2023-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- Light Foam Roll Glutes & Hams
---------------------------------------
- 10 Lunges
- Sled Pull/Push
- 200m Run
- 5 Broad Jumps
- 10 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10/7 Calorie Row

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 15/12 Calorie Row
- 5 Front Squats
- 1 Rope Climb 15'
Alpha: 135/95; Rope
Omega: 115/75; 7 Strict PU
Fitness: 95/65; 5 G2Feet

Mobility

- Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Saddle Pose

2023-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups

Metcon
Metcon (Time)

Five Rounds
- 400m Run
- Four Rounds
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Low Dragon
- Seated Straddle
- Down Dog

2023-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Mile Bike
- Sled Push
- 200m Run
- 10 KB Lunges
- 5 KB RDL
- 5/5 KB Rows
- 5/5 Presses
- 10 KB Glute Bridges
- 30 sec Hang
- 5 Strict Pull-Ups

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (Time)

Three Rounds
- 1 mile Bike
21-15-9
-Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 155/105

Mobility

- Bound Ankle
- Supine Twist
- Foam Roll Glutes/Hams

2023-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 200m Run
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Push-Ups
-------------------------
- Instep Series Stretch

Strength
Split Squat (5x5 q 2min)

*Each Leg

Metcon
Metcon (Time)

16min AMRAP
- 15 Air Squats
- 10 Push-Ups
- 5 T2B/K2E/LL
Alpha: T2B
Omega: K2E
Fitness: LL

Mobility

- Pigeon Pose
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms

2023-05-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 250m Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Strict Pull-Ups
------------------------
- OH Distraction

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

Metcon
Metcon (Time)

BI: 1000m Row
15-12-9
- Clean & Jerks
- Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness 95/65

Mobility

- Saddle w/Archer Arms
- Lizard w/Ext. Arms
- Seal Pose

2023-05-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Scapula Push-Ups
- 10 Shoulder Plank Taps
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 SLRDL
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (Time)

Four Rounds
- 60 DU/90 Singles
- 400m Run
- 20 KB Snatches
Alpha: DU; 44/26
Omega: DU; 35/20
Fitness: Singles; 18/13

Mobility

- Puppy Dog
- Down Dog
- Low Dragon

2023-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Glute Bridges
- 5 KB RDL
- 5 Goblet Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
---------------------
- Light Foam Roll Glutes/Hams/Quads

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (AMRAP - Rounds and Reps)

11 min AMRAP
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 75/55; PU
Omega: 55/45; Jumping PU
Fitness: 45/35; RR

Mobility

- Dragon Pose
- Twisted Cross
- Thread the Needle

2023-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 800m Jog

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

- Low Dragon
-Twisted Cross
- Lizard Pose

2023-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Bike
- 5/5 Jumping Lunges
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5 Strict Pull-Ups
-----------------------------
- Banded Blackburns
- 10 Banded Chest Presses

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 8 HRPU
- 12 Alt. KB Snatches
- 16/12 Calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13

Mobility

- Twisted Cross
- Supine Twist
- Legs Up Wall

2023-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 200m Run
- 5 Broad Jumps
- 6Push-Ups
- 9 Sit-Ups
- 8 Lunges
- 5 Pull-Ups

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

800-600-400-200-100
- Meter Run
50-40-30-20-10
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Single Leg Forward Fold
- Couch Stretch
- Single Leg Saddle

2023-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 0.3 mile Bike
- 5 Push-Ups
- 5 Swimmers
- 10 Ring Rows w/Hold
- 5 Strict Pull-Ups
- 50 Singles
- 15 DU
------------------------------
- PVC Front Rack Stretch

Strength
Power Clean (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15 Burpees
- 400m Run
-60 DU/75 Singles
Omega: DU
Fitness: Singles

Mobility

- Low Dragon
- Lizard Pose
- Bound Ankle

2023-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 5 Rocket Jumps
- 6 Box Jumps/Steps
- 5 JumpingLunges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 PlankShoulder Taps
- 5 Strict Pull-Ups
--------------------------------
- Pass-Throughs/Figure-Eights
- OH Distraction

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

Metcon
Metcon (Time)

Three Rounds
- 1 mile Bike
- 20 Box Jump/Step Overs 24/20
- 12 T2B/K2E/Leg Levers
Alpha: T2B
Omega: K2E
Fitness: LL

Mobility

- Dragon Pose
- Puppy Dog
- Seal Pose

2023-04-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- Duck Walk
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
---------------------------
- Instep Series Stretch

Strength
Front Squat (12min to heaviest)
Front Squat

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 21 AbMat Sit-Ups
- 15 Push-Ups
- 9 Thrusters
- 5 C2B Pull-Ups
Alpha: 95/65; C2B
Omega: 75/55; PU
Fitness: 55/45; RRx2

Mobility

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

2023-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Pull-Ups
- 250m Row
- 10 Push-Ups
- 1/2 Mile Bike
- 15 Air Squats

Metcon
Metcon (Time)

- 200m Run
- 20 Pull-Ups
- 250m Row
- 25 Push-Ups
- 0.3 Mile Bike
- 35 Air Squats
- 400m Run
- 35 Pull-Ups
- 500m Row
- 50 Push-Ups
- 0.5 Mile Bike
- 70 Air Squats
Alpha: Pull-Ups
Omega: Banded PU
Fitness: RR

Mobility

- Saddle w/Archer Arms
- Sumo Squat
- Dragon Pose

2023-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 Ring Rows
- 10 Push-Ups
- 5 Strict Pull-Ups
- 2 G2Feet
------------------------
- Banded Blackburns
- PVC Front Rack Stretch

Strength
Bench Press (12min to heaviest)
Bench Press

Metcon
Metcon (Time)

Ten Rounds
- 200 Meter Run
10-9-8-7-6-5-4-3-2-1
- Power Cleans
- 1 Rope Climb 15'
Alpha: 135/95; Rope
Omega: 115/75; 5 G2Feet
Fitness: 75/55; 7 Strict Pull-Ups

Mobility

- Low Dragon
- Twisted Cross
- Thread the Needle

2023-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Plank K2E
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Calorie Bike

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

*Increase wt.

Metcon
Metcon (Time)

Two Rounds
- 40/30 Calorie Bike
- 21 S2OH
- 120 DU/180 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Legs Up Wall
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms

2023-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike/Row
- 5 Rocket Jumps
- 10 Jumping Lunges
- 5 Jumping Air Squats
- 10 Ring Rows w/Hold
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
--------------------------
- OH Distraction

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

*Increase wt.

Metcon
Metcon (Time)

- 21 Calorie Bike/Row
- 21 Burpees
- 21 C2B Pull-Ups
- 15 Calorie Bike/Row
- 15 Burpees
- 15 T2B/K2E/Leg Levers
- 9 Calorie Bike/Row
- 9 Burpees
- 9 Strict Pull-Ups
Alpha: C2B; T2B; Strict
Omega: PU; K2E; Kipping
Fitness; Ring Row; LL; Banded

Mobility

- Couch Stretch
- Bound Ankle
- DoubleNeedle

2023-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5 MB RDL
- 10 MB Squats
- 10 OH MB Lunges
- 5 MB Tosses
- 5 MB Cleans
----------------------------
- Banded Blackburns
- Pass-Through/Figure Eights

Strength
Split Jerk (12min to heaviest)
Split Jerk

Metcon
Metcon (Time)

Three Rounds
- 10 Power Snatches
- 20 Box Jumps/Steps 24/20
- 30 WBS
Alpha: 115/75; 20/14
Omega: 95/65; 16/12
Fitness: 75/55; 14/10

Mobility

- Thread the Needle
- Down Dog
- Twisted Cross

2023-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
- 7/5 Calorie Row
-----------------------
- Instep Series Stretch
- PVC Front Rack Stretch

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15/12 Calorie Row
- 9 KB Thrusters (2 bells)
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Saddle Pose
- Seated Straddle
- Puppy Dog

2023-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 800m Jog
- 5 Broad Jumps
- 10 Lunges
- 5 Box Jumps/Steps
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Scapula Push-Ups

Metcon
Metcon (Time)

Four Rounds
- 400m Run
- 10 Burpee Box Jumps/Steps 24/20
- 20 Thrusters*
Alpha: 45/35; 75/55; 95/65; 115/75
Omega: 45/35; 55/45; 75/55; 95/65
Fitness: 45/35

*Increase wt. each round

Mobility

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

2023-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 5 Broad Jumps
- 5/5 Jumping Lunges
- 5 Jumping Air Squats
- 5 Scapula Push-Ups
- 5 DiamondPush-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 200m Run
------------------------------
- Pass-Throughs
- PVCFront Rack Stretch

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds
- 1mile Bike
- 10 Power Cleans
- 10 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

- Twisted Cross
- Dragon Pose
- Foam Roll Triceps/Hams

2023-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250/200m Row
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 Strict Pull-Ups
-----------------------
- Banded Blackburns

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

*Increase wt.

Metcon
Metcon (Time)

Five Rounds
- 500/450m Row
- 40 Air Squats
- 30 AbMat Sit-ups
- 10 Pull-Ups
Alpha: PU
Omega: Banded PU
Fitness: RR

Mobility

- Seal Pose
- Couch Stretch
- Foam Roll Lats/Hams

2023-04-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 8 Step-Ups
- 8 Lunges
- 8 Air Squats
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 10 KBS
-------------------------
- Instep Series Stretch

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 20 Box Jumps/Steps 24/20
- 30 KBS
- 20 Burpees Over Bell
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Puppy Dog
- Lizard Pose
- Twisted Cross

2023-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike/Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 5/5 Single Leg RDL
- 5 Calorie Row/Bike
-------------------------------
- OH Distraction
- 10 Banded Lat Pulls

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

*Increase wt.

Metcon
Metcon (Time)

- 100 DU/150 Singles
- 80 Calorie Bike/Row
- 50 Hang Power Cleans
- 80 Calorie Row/Bike
- 100 DU/150 Singles
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55

Mobility

- Low Dragon
- Dragon Pose
- Thread the Needle

2023-04-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 5 Calorie Row
- 5 Push-Ups
- 10 Sit-Ups
- 5 Calorie Bike
- 10 Squats
- 5 Strict Pull-Ups
- 200m Run
- Sled Push
----------------------
- Banded Low Dragon

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

*Increase wt.

Metcon
Metcon (5 Rounds for calories)

Five Rounds x 3min
- 15 T2B/K2E/Leg Levers
- 15 Back Squats
- Max Calorie Row/Bike
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Leg Levers; 45/35

*Record Calories

Mobility

- Saddle w/Eagle Arms
- Foam Roll Quads/Glutes
- Seated Straddle

2023-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***GYM CLOSED TODAY***

2023-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***GYM CLOSES AT NOON***

Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
------------------------------
- Smash/Roll Forearms & Triceps

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

Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

"Omega": 185/125; 60sec HS Hold
"Fitness": 155/105; HRPU

Mobility

- Twisted Cross
- Supine Twist
- Down Dog

2023-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Seated Sled Drags
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 10 KBS
----------------------------
- 10 Banded Good Mornings

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)

20min EMOM (45:15)
- KBS
- Goblet Squats
- KB Cleans (2 bells)
- KB Push Press (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Puppy Dog
- Seated Straddle
- Saddle w/Archer Arms

2023-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 0.3Mile Bike
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 10 Banded Pull-Aparts

Strength
Power Clean (5x3 q 2min)
Metcon
Metcon (Time)

- 50 WBS
- 12 Power Clean
- 12 Lat Barbell Burpees
- 35 WBS
- 9 Power Clean
- 9 Lat Barbell Burpees
- 20 WBS
- 6 Power Clean
- 6 Lat Barbell Burpees
Alpha: 20/14; 155/105
Omega:16/12; 135/95
Fitness: 14/10; 115/75

Mobility

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

2023-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike
- 5 Rocket Jumps
- 10 Lunges
- 5 Air Squats
- 10 Glute Bridges
- 5 KB Single Leg RDL
- 5/5 Seated KB Presses
- 10 KBS
- 200m Row
-------------------------------
- OH Distraction
- 10 Banded Rows

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds
- 500m Row
- 0.8 mile Bike

Mobility

- Couch Stretch
- Thread the Needle
- Lizard Pose

2023-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m MB Run
- 5 MB RDL
- 5/5 MB Push-Ups
- 5 MB Cleans
- 5 MB Pushes
- 5 MB Tosses
- 10 Step-Ups
- 30 sec Hang
-----------------------------
- Banded Blackburns
- OH Distraction

Metcon
Metcon (Time)

Three Rounds
- 50 WBS
- 25 Box Jumps 24/20
- 15 Power Snatches
Alpha: 20/14; 75/55
Omega:16/12; 65/55
Fitness: 14/10; 45/35

Mobility

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

2023-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
--------------------------------
- OH Distraction
- 10/10 Banded Pulls

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

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

"Omega": 115/75
"Fitness": 95/65

Mobility

- Bound Ankle
- Twisted Cross
- Forward Fold

2023-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 7/5 Calorie Row
- 5 Push-Ups
- 10 KB RDL
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5/5 KB Cleans
- 5 Strict Pull-Ups
-----------------------------
- 10 Banded Pull-Aparts

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)

18min AMRAP
- 14 Calorie Row
- 28 KBS
- 28 Flutter Kicks
- 14 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Pigeon Pose
- Puppy Dog
- Down Dog

2023-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Push-Ups
- 10 Plank K2E
- 10 Leg Levers
- 10 Sit-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- PVC Front Rack Stretch

Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)

Four Rounds
- 500m Row
- 75 DU/100 Singles
25-20-15-10
- T2B/K2E/Leg Levers
Alpha: DU; T2B
Omega: DU; K2E
Fitness Singles; Leg Levers

Mobility

- Low Dragon
- Lizard Pose
- Seal Pose

2023-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns

Strength
Split Jerk (5x3 q 2min)
Split Jerk

Metcon
Metcon (Time)

21-15-9
- Back Squats
- Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

- Twisted Cross
- Dragon Pose
- Thread the Needle

2023-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 Mile Bike
- 10 Lunges
- 5 Glute Bridges
- 5 Sit-Ups
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Air Squats
------------------------
- Instep Series Stretch

Strength
Front Squat (5x5 q 2min)
Front Squat

Metcon
Metcon (Time)

30-20-10
- Deadlifts
- KB Push Press (2bells)
- Weighted Sit-Ups
Alpha: 155/105; 53/35; 45/35
Omega: 135/95; 44/26; 25/15
Fitness: 115/75; 35/20; 15/10

Mobility

- Saddle Pose w/Archer Arms
- Supine Twist
- Couch Stretch

2023-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.24.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 1/2 mile Bike
----------------------------------
- Banded Blackburns
- Roll and Smash Forearms/Triceps

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

Metcon
Metcon (Time)

1-3-6-9-15
- Back Squats
10-30-60-90-150
- DU/Singles (x2)
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles

*No Rack

Mobility

- Twisted Cross
- Legs Up Wall
- Low Dragon

2023-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 10 RowCalories
- 5 Push-Ups
- 10 Bike Calories
- 5 KB RDL

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (5 Rounds for reps)

20min EMOM (40s Work/20s Rest)
Minute 1- Bike Calories
Minute 2- Box Jump/StepOver 24/20
Minute 3- RowingCalories
Minute 4- Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 135/95

*Record Reps

Mobility

- Saddle w/Eagle Arms
- Couch Stretch
- Puppy Dog

2023-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 500m Row
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Air Squats on Wall
- 10 Lunges
- 5 Strict Pull-Ups
-------------------------
- Banded Blackburns

Strength
Power Clean (5x5 q 2min)
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.
Mobility

- Dragon Pose
- Seal Pose
- Ext. Arm Lizard Pose

2023-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3mile Bike
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10 Jumping Lunges
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 Single Arm KBS
------------------------------
- OH Distraction

Strength
Split Jerk (5x3 q 2min)
Split Jerk

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 4/4 KB Hang Snatches
- 6 T2B/K2E/Sit-Ups
- 24 DU/36Singles
Alpha: 53/35; T2B; DU
Omega: 44/26; K2E; DU
Fitness: 35/20; Sit-Ups; Singles

Mobility

- Thread the Needle
- Low Dragon
- Bound Ankle

2023-03-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 5 MB Squats
- 5 MB Tosses
--------------------
- Instep Series Stretch

Strength
Front Squat (5x5 q 2min)
Front Squat

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 3 Power Cleans
- 6 Lat Barbell Burpees
- 9 WBS
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 95/65; 14/10

Mobility

- Saddle Pose
- Lizard Pose
- Seated Straddle

2023-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Sit-Ups

Metcon
HEROWOD Zachary Tellier (Time)
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
In honor of Sgt. Zachary D. Tellier, 31, of Charlotte, who died Sep 29, 2007 of wounds sustained from enemy small-arms fire while on a ground patrol in Afghanistan. He was a member of the division's 73rd Cavalry Regiment.
Mobility

- Foam Roll
- Legs Up Wall
- Couch Stretch

2023-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 10 Lunges
- 200m Row
- 10 Push-Ups
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
------------------------
- Smash Forearms

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

Metcon
Metcon (Time)

- 1.5 mile Bike
- 1 mile Row
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Alpha: 155/105
Omega: 125/85
Fitness: 105/70

Mobility

- Supine Twist
- Twisted Cross
- Bound Ankle

2023-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 30 sec Plank
- 5 Yoga Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 Single Arm KBS
- 10 Goblet Squats
---------------------------
- Instep Series Stretch

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (6 Rounds for reps)

Six Rounds x 60sec Each (18min)
- 200m Run
- 6 Alt.KB Snatches
- Max Box Jump/StepOvers 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

*Record Box Jump/Step Overs each Rd

Mobility

- Low Dragon
- Thread the Needle
- Twisted Cross

2023-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up
Two Sets
- 7 Calories
- 5 Push-Ups
- 5 Jumping MB Squats
- 5 MB Tosses
- 10 MB Lunges
--------------------------
- PVC Front Rack Stretch
- Pass-Through
- Figure Eights
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)

15min AMRAP

5-10-15-20-25...
- Calorie Row
- WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

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

2023-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up
- 1/2 mile Bike
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Swimmers
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Split Jerk

Metcon
Metcon (Time)

Four Rounds
- 7 Burpee Pull-Ups
- 21 Sit-Ups
- 60 DU/90 Singles
Alpha: Burpee PU; DU
Omega: Burpee PU; DU
Fitness: Burpees w/Touch; Singles

Mobility

- Saddle w/Archer Arms
- Lizard Pose
- Pigeon Pose

2023-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
----------------------------------
- FIgure Eights
- Banded Blackburns

Strength
Front Squat (5x5 q 2min)
Front Squat

Metcon
Metcon (Time)

- 35 Power Snatches
**Rest 2 Minutes **
Three Rounds
- 800m Run
- 15 Overhead Squats
Alpha: 75/55
Omega: 65/45
Fitness: 45/35

Mobility

- Puppy Dog
- Saddle Pose
- Instep Series Stretch

2023-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***NO CLASS***
McGuire's Day 5k Prediction Race
- Come Join in on the Fun
- Crawfish Boil

2023-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Plank
- 5 Jumping Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
-----------------------------
- OH Distraction
- Smash Forearms/Triceps

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

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

"Omega": 75/55; Banded PU
"Fitness": 45/35; RR

Mobility

- Twisted Cross
- Bound Ankle
- Dragon Pose

2023-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 KB RDL
- 5/5 KB Single Arm Rows
- 5/5 KB Single Arm Swings
- 200m Run
-----------------------
- Banded Blackburns

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)

Three Rounds
- 40 Sit-Ups
- 300' Farmers Carry
- 20 Push-Ups
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Saddle w/Eagle Arms
- SupineTwist
- Legs Up Wall

2023-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1mile Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Superman
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
------------------------
- Banded Pigeon Pose

Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)

- 300 DU/500 Singles
- 2 mile Bike
- 30 Clean & Jerks
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35

*Break-Up as Needed

Mobility

- Couch Stretch
- Dragon Pose
- Pigeon Pose

2023-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Rocket Jumps
- 10 Lunges
- 6 Step-Ups
---------------------------
- OH Disctraction

Strength
Split Jerk (5x3 q 2min)
Split Jerk

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 21/15 Calorie Row
- 9 Burpees
- 12 Box Jumps/Steps 24/20

Mobility

- Foam Roll Lats/Glutes/Quads
- Seal Pose
- Thread the Needle

2023-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Duck Walk
- 5 Figure Eights
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 5 MB Squats
- 5 MB Tosses
---------------------------------
- Banded Blackburns
- Instep Series Stretch

Strength
Front Squat (5x5 q 2min)
Front Squat

Metcon
Metcon (Time)

Ten Rounds
- 3 Power Snatches
- 10 WBS
Alpha: 115/75; 20/14
Omega: 95/65; 16/12
Fitness: 65/45; 14/10

Mobility

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

2023-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges

Metcon
Metcon (Time)

- 50 Air Squats
- 50 Deadlifts
- 40 Lateral Barbell Burpees
- 40 Power Cleans
- 30 T2B/K2E/Sit-Ups
- 30 Front Squats
- 20 Pull-Ups
- 20 S2OH
- 10 Pull-Ups
- 10 Thrusters
Alpha: 115/75; T2B; Strict
Omega: 95/65; K2E; Banded PU
Fitness:75/55; Sit-Ups; RR

Mobility

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

2023-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.3.23 Alpha Omega Performance/CrossFit AOP WOD
General Warm-up

Two Sets
- 5 Jumping Jacks
- 10' Bear Crawl
- 5 Muscle Snatches
- 10 Lunges w/Pass-Through
- 30 DU/30Singles

Specific Warm-Ups

- 5 HRPU
- 2 Scaled Wall Walks
- 1 Wall Walk
- 5 Strict HSPU
Two Sets
- 3 Hang Power Snatches
- 3 OHS
- 3 Hang Squat Snatches
- 3 Snatches
*Increase in Wt.
Build to 5-7 Reps of expectedWt.

Metcon
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)


F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)

5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb
Mobility

- Puppy Dog
- Thread the Needle
- Down Dog
- Lizard w/Ext. Arms

2023-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 5 Calorie Row
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Swimmers
- 5 Glute Bridges
- 7 Sit-Ups
- 10 Lunges
- 200m Run
---------------------------
- OH Distraction
- Pass-Throughs
- Figure Eights

Strength
Hang Power Snatch (12min to heaviest)
Hang Power Snatch

Metcon
Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 30 Calorie Row
- 30 AbMat Sit-Ups
- 300' Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Seal Pose
- Forward Fold
- Seated Straddle

2023-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2mile Bike
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges
- 10 Goblet Squat
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5 KB RDL
-----------------------------
- Banded Low Dragon

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

Metcon
Metcon (Time)

- 20 Lateral Barbell Burpees
- 2mile Bike
- 20 PC+FS+PJ Complex
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

*Power Clean; Front Squat; Push Jerk

Mobility

- Lizard Pose
- Standing Straddle
- Saddle w/Archer Arms

2023-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Front Ape Hops
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
-----------------------------
- Banded Blackburns

Strength
Shoulder Press (12min to heaviest)
Shoulder Press

Metcon
Metcon (Time)

Ten Rounds
- 10 Box Jump Overs 24/20
- 7 Power Snatches
- 5T2B/Knee Raises/Sit-Ups
Alpha: 75/55; T2B
Omega:65/45; Hanging Knee Raises
Fitness: 45/35; Sit-Ups

Mobility

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

2023-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Row
- 5 Yoga Push-Ups
- 3 Strict Pull-Ups
- 5 Glute Bridges
- 7 Sit-Ups
- 8 Lunges
- 10 Air Squats
-------------------------
- Instep Series Stretch

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

Metcon
Rowing Cindy (AMRAP - Rounds and Reps)

15min AMRAP
- 15/12 Calorie Row
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Mobility

- Supine Twist
- Thread the Needle
- Legs Up Wall

2023-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Row
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 MB Russian Twist
- 10 MB Squats
- 5 MB Tosses

Metcon
Metcon (Time)

- 40 Strict Pull-ups
- 80 Calorie Row
- 120 WBS
Alpha: Strict; 20/14
Omega: Banded/Kipping: 16/12
Fitness: RR; 14/10

Mobility

- Single Leg Forward Fold
- Single Leg Saddle
- Legs Up Wall

2023-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.24.23 Alpha Omega Performance/CrossFit AOP WOD
General Warm-up

***GO FAST***
- 100m Run
- 5 Push-Ups
- 10 Lunges
- 100m Run
- 5 Broad Jumps
- 10 Air Squats
- 100m Run
- 5 Pull-Ups
- 10 Ape Crawls
-----------------------
- Banded Low Dragon
- PVC Front Rack Stretch

Specific Warm-Ups

Three Sets
- 3Burpee/Burpee Pull-Ups
- 3 Thrusters
- 2 Shuttle Runs
*Build in Wt Each Set

- Build to Heavy Starting Thruster

Metcon
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP - Reps)
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2B (All Divisions/Ages) (1RM in 5 min)
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP - Reps)
Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
Mobility

- Twisted Cross
- Lizard Pose
- Thread the Needle

2023-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- Bear Crawl
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Pass-Throughs
- Figure Eights
- OH Distraction

Strength
Hang Power Snatch (3-3-1-1-1-1 q 2min)
Hang Power Snatch

Metcon
Metcon (Time)

Five Rounds
- 10 Deadlifts
- 15 Push-Ups
- 20 AbMat Sit-Ups
Alpha: 185/125
Omega: 155/105
Fitness: 135/95

Mobility

- Puppy Dog
- Down Dog
- Seated Straddle

2023-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 250m Row
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5/5Lunges
---------------------------
- Instep Series Stretch

Strength
Back Squat (12min to heaviest )
Back Squat

Metcon
Metcon (Time)

Three Rounds
- 500m Row
- 12 Burpees
- 21 Box Jumps/Steps 20

Mobility

- Low Dragon
- Seal Pose
- Saddle Pose

2023-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Push-Ups
- 5 Rocket Jumps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 Single Arm KBS
- 5 Goblet Squats
-------------------------
- PVC Front Rack Stretch
- Banded Blackburns

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

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 12 Alt. KB Snatches (1 bell)
- 100m Farmers Carry
- 9 KB Front Squats (2 bells)
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Twisted Cross
- Dragon Pose
- Thread the Needle

2023-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 5 Calorie Row
- 7 Push-Ups
- 5 Glute Bridges
- 7 MB Squats
- 5 Box Jumps/Step
- 10 Lunges
---------------------------
- Instep Series Stretch

Strength
Deadlift (12min to heaviest)
Deadlift

Metcon
Zeus (Time)
3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Mobility

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

2023-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Push-Ups

- 10 Glute Bridges

- 5 Box Jumps/Steps

- 10 MB Squats

- 15 KBS

Metcon
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Mobility

- Low Dragon
- Double Thread the Needle
- Lizard Pose

2023-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.23 Alpha Omega Performance/CrossFit AOP WOD
General Warm-up

- 6 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 5 Sit-Ups
- 5 Broad Jumps
- 5 MB Air Squats
- 5 MB G2OH
---------------------
- Banded Blackburns
- PVC Front Rack Stretch
- Pass-Throughs
- Figure Eights

Specific Warm-Ups

Two Sets
- 5 Kip Swings
- 5 Hanging Knee Raises
- 5 T2B
Two Sets
- 5 Jumping MB Squats
- 5 MB Tosses
- 5 WBS
Three Sets
- 3 TnG Cleans
- 3 Cleans
*Increase Wt.

Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups

F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb
Mobility

- Supine Twist
- Dragon Pose
- Twisted Cross

2023-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------
- Banded Blackburns
- 10 Banded Good Mornings

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

*Increase wt.

Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Mobility

- Lizard Pose
- Puppy Dog
- Down Dog

2023-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 10 Plank Shoulder Taps
- 5 Broad Jumps
- Sled Push/Pull
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 20 MTN Climbers
-------------------------------
- Banded Low Dragon

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

*Increase wt.

Metcon
Metcon (Time)

- 500m Row
- 21 Back Squats
- 30 DU/50 Singles
- 500m Row
- 15 Back Squats
- 30 DU/50 Singles
- 500m Row
- 9 Back Squats
- 30 DU/50 Singles
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles

Mobility

- Single Leg Forward Fold
- Seated Straddle
- Couch Stretch

2023-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 7 Calorie Row
- 7 Partner High FivePush-Ups
- 14 Partner MB Sit-Ups
- 7 Partner MB TossAir Squats
--------------------------------------
- OH Distraction

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

*Increase wt.

Metcon
Valentine Day Fun (AMRAP - Rounds and Reps)

14min AMRAP
- 14 Calorie Row
- 14 S2OH
- 14 T2B/K2E/T2Rig
- 14 Plate Push-Ups
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; T2Rig

*Hands on Plate

Mobility

- Twisted Cross
- Dragon Pose
- Thread the Needle

2023-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 5 Pull-Ups

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

*Increase wt.

Metcon
Metcon (Time)

15min AMRAP
- 3 Deadlifts
- 5 T2B/K2E/Sit-Ups
- 7 Burpees
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 155/105; Sit-Ups

Mobility

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

2023-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run
-5 Rocket Jumps
- 10 Lunges
- 10 Glute Bridges
- 10 Shoulder Planks Taps
- 5 Push-Ups

Metcon
Metcon (Time)

BI: 800m Run
Three Rounds
-13 Clean & Jerks
- 400m Run
- 13 Clean & Jerks
BO: 800m Run
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

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

2023-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2 mile Bike
- 5 Jumping Air Squats
- 5 Broad Jumps
- 10Sit-Ups
- 5 Glute Bridges
- 5 Push-Ups
- 10 Lunges
- 200m Run
---------------------------------

- Pigeon on a Box

Strength
Front Rack Lunge (5x3 q 2min)
Metcon
Metcon (Time)

1-2-3-4-5-6-7-8-9-10
- Back Squat
- Burpee Box Jump/Step-Over 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Forward Fold
- Single Leg Split
- Standing Straddle

2023-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Rocket Jumps
- 8 Jumping Lunges
- 6 Jumping Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Glute Bridges
-------------------------------
- Pass-Throughs
- Figure Eights
- OH Distraction

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (Time)

12min AMRAP
- 12 Deadlifts
- 12 Hang Power Snatch
- 12 Push Press
Alpha: 95/65
Omega; 75/55
Fitness: 45/35

Mobility

- Puppy Dog
- Pigeon Pose
- Down Dog

2023-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 7 Calorie Bike
- 10 Air Squats
- 5 Glute Bridges
- 5 Push-Ups
- 10 Lunges
---------------------------
- Banded Low Dragon

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

Metcon
Metcon (Time)

50-40-30-20-10
-Wall Balls
25-20-15-10-5
-Calorie Bike
35/50
- DU/Singles
Alpha: 20/14; DU
Omega: 16/12; DU
Fitness: 14/10: Singles

Mobility

- Low Dragon
- Bound Ankle
- Frog Pose

2023-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 Broad Jumps
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 4 Pull-Ups
- 8 HRPU
- 12 Single KB C&J
Alpha: Strict; 53/35
Omega: Kipping/Banded; 44/26
Fitness: RRx2; 35/20

Mobility

- Twisted Cross
- Lizard Pose
- Thread the Needle

2023-02-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 12 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 StrictPull-Ups
--------------------------
- Instep Series Stretch

Strength
Deadlift (5x3 q 2min)
Deadlift

Metcon
Metcon (Time)

21-15-9
- Calorie Row
- T2B/K2E/Sit-Ups
- Front Squats
Alpha: T2B; 135/95
Omega: K2E; 115/75

Fitness: Sit-Ups; 95/65

Mobility

- Saddle Pose
- Supine Twist
- Dragon Pose

2023-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 5 Calorie Bike/Row

- 5 Broad Jumps

- 10 Lunges

- 5 Push-Ups

- 5 Pull-Ups

Metcon
Metcon (Time)

Four Rounds
- 15 Calorie Bike/Row
20-15-10-5
- Power Cleans
- Pull-Ups

Alpha: 115/75; PU
Omega: 95/65; Banded PU
Fitness:75/55; RR

Mobility

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

2023-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 10 Lunges

- 5 Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Strict Pull-Ups

- 5 Push-Ups

- 10 KBS

- 5 KB RDL

- 5/5 KB Presses

- 10 Goblet Squats

Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

- KB Thrusters (2 bells)
- Pull-Ups

Alpha: 53/35; PU
Omega: 35/20; Banded PU
Fitness: 18/13; Jumping PU or RR

Mobility

- Saddle w/Archer Arms

- Couch Stretch

- Pigeon Pose

2023-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 6 Calorie Bike

- 5 Yoga Push-Ups

- 5 Push-Ups

- 5 Swimmers

- 5 Rocket Jumps

- 10 Lunges w/Pass-Throughs

- 10 OHS w/PVC

- 5/5 SL RDL

————————————————

- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (Time)

12-9-6

- Calorie Bike

- Deadlifts

- Burpees Over Bar

Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

- Puppy Dog

- Down Dog

- Thread the Needle

2023-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 7 Calorie Row
- 10 Lunges
- 5 Broad Jumps
- 200m Run
- Bear Crawl
- 8 Step-Ups
- 10 Air Squats
----------------------------
- Instep Series Stretch

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

- 70 Calorie Row
- 50 Box Jump/Step Overs 24/20
- 30 Front Squats

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

*No Rack

Mobility

- Saddle Pose

- Forward Fold

- Legs Up Wall

2023-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Shoulder Plank Taps
- 30 sec Plank
- 5 Rocket Jumps
- 5 Glute Bridges
- 8 Jumping Lunges
- 10 Air Squats
---------------------
- OH Distraction

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

Metcon
Metcon (Time)

Three Rounds
- 10 Power Cleans
- 10 Push Jerks

Alpha: 135/95

Omega: 115/75

Fitness: 95/65

Mobility

- Lizard Pose

- Twisted Cross

- Foam Roll Glutes/Hams/Triceps

2023-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets
- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 5 Sit-Ups
- 10 Lunges
-----------------------
- Scorpion Stretch

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 12 Push-Ups
- 6 Back Squats
- 24 Sit-Ups

Alpha: 135/95

Omega: 105/80

Fitness: 75/55

*No Rack

Mobility

- Seated Straddle

- Supine Twist

- Single Leg Split

2023-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- Bear Crawl

- Sled Push

- 10 Lunges

- 5 Swimmers

- 30 sec Plank

- 5 Strict Pull-Ups

- 10 Ring Rows

Metcon
Metcon (Time)

Four Rounds
- 400m Run
- 3 Rope Climbs 15'
- 12 Push Jerks

Alpha: Rope;115/75

Omega: 9 Strict PU;95/65

FItness: 18 RR; 75/55

Mobility

- Couch Stretch

- Legs Up Wall

- Twisted Cross

2023-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Rocket Jumps

- 8 Jumping Lunges

- 5 Glute Bridges

- 10/10 Single Arm KBS

- 5/5 KB Presses

- 8 Goblet Squats

- 5 KB RDL

- 30 DU/50 Singles

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

- OH Distraction

Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

- Power Snatch

- 30 DU/50 Singles

Alpha: 95/65; DU

Omega: 75/55; DU

Fitness: 45/35; Singles

Mobility

- Cat/Cow Pose

- Foam Roll Glutes/Hams/Calves

- Low Dragon

2023-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- Sled Push/Pull

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 5 Strict Pull-Ups

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

- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Metcon (Time)

50-40-30-20-10

- Thrusters
25-20-15-10-5

- Pull-Ups
50-40-30-20-10

- AbMat Sit-Ups

Alpha: 45/35; Pull-Ups

Omega: 45/35; Banded Pull-Ups

Fitness: 45/35; RR

Mobility

- Twisted Cross

- Puppy Dog

- Down Dog

2023-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2 mile Bike

- 5 Push-Ups

- 10 Glute Bridges

- 5 Superman

- 30 sec Wall Sit

- 10 Lunges

- 5 Air Squats

- 9 Calorie Row

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

- Instep Series Stretch

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

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

- Calorie Row

- Burpees

Mobility

- Seated Straddle

- Dragon Pose

- Bound Ankle

2023-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 6 Push-Ups

- 6 Swimmers

- 6 Glute Bridges

- 10 Mtn Climbers

- 6 Step-Ups

- 8MB Lunges

- 8MBSquats

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

- Pigeon on a Box

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (Time)

Ten Rounds

- 10 WBS
- 6 Box Jumps/Steps 24/20
- 3 Power Clean

Alpha: 20/14; 155/105

Omega: 16/12; 125/85

Fitness: 14/10; 105/70

Mobility

- Supine Twist

- Lizard Pose

- Pigeon Pose

2023-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 5 Rocket Jumps

- 10 Step-Ups

- 5 Broad Jumps

- 5 Strict Pull-Ups

- 250m Row

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

- Banded Blackburns

Metcon
Metcon (Time)

- 750m Row
- 35 Box Jump/Step Overs 24/20
- 25 Power Cleans
- 35 Pull-Ups
- 25 Power Cleans
- 35 Box Jump/Step Overs
- 750m Row

Alpha: 135/95; PU

Omega: 115/75; Banded PU

Fitness: 95/65; RR

Mobility

- Legs Up Wall

- Instep Series Stretch

- Pigeon on a Box

2023-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Yoga Push-Ups

- 5 Push-Ups

- 5 Swimmers

- 10 Sit-Ups

- 8 Lunges

- 5 Rocket Jumps

- 10 Air Squats

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

- Banded Low Dragon

Strength
Front Rack Lunge (5x5 q 2min)
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Mobility

- Fragon Pose

- Couch Stretch

- Bound Ankle

2023-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 30 sec Plank

- 5 Jumping Air Squats

- 10 Air Squats

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

- Banded Blackburns

Strength
Hang Power Snatch (5x3 q 2min)
Hang Power Snatch

Metcon
Deck of Death (No Measure)

18min AMRAP

- Spades: KB Snatches
- Clubs: WBS
- Hearts: AbMat Sit-ups
- Diamonds: Hand Release Push-Ups

- Jokers: 200m Run

Alpha: 53/35; 20/14

Omega: 44/26; 16/12

Fitness: 35/20; 14/10

Mobility

- Cat/Cow Pose

- Frog Pose

- Pigeon Pose

2023-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5 mile Bike

- 10 Step-Ups

- 5 Rocket Jumps

- 8 Lunges

- 5 Glute Bridges

- 5 Yoga Push-Ups

- 10 Air Squats

- 30 sec Squat Hold

- 5 Strict Pull-Ups

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

- Junk Yard Dog

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

Ten Rounds

- 5 Strict Pull-Ups
- 10 KB Box Step-Ups 24/20
- 25 DU/50 Singles

Alpha: Strict; 53/35; DU

Omega: Kipping or Banded Strict; 44/26; DU

Fitness: 10 RR; 35/20; Singles

*One Bell

Mobility

- Puppy Dog Pose

- Low Dragon

- Lizard Pose

2023-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 8 Calorie Bike

- 8 Jumping Lunges

- 8 Air Squats

- 8 Sit-Ups

- 8 Push-Ups

- Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Pull-Ups

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

- OH Distraction

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 8 T2B/K2E/Sit-Ups
- 8 Back Squats
- 8 Calorie Bike

Alpha: T2B; 135/95

Omega: K2E; 115/75

Fitness: Sit-Ups; 95/65

*No Rack

Mobility

- Tread the Needle

- Saddle Pose

- Dragon Pose

2023-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 5 Glute Bridges

- 5 Sit-Ups

- 10 Shoulder Taps

- 5 Push-Ups

- 10 Lunges

- 30 sec PU Bar Hang

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

- Instep Series Stretch

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

"Omega": 135/95

"Fitness": 95/65

Metcon (Weight)

Build to heaviest load in 5min

- 1 Deadlift

- 1 Power Clean

- 1 Hang Power Clean

- 1 Push Jerk

Record greatest

Mobility

- Foam Roll Glutes/Hams

- Supine Twist

- Twisted Cross

2023-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- 10 Lunges

- 5 Push-Ups

- 500m Row

- 10 Air Squats

- 5 Strict Pull-Ups

Metcon
Metcon (Time)

- 1200m Row

- 60 Air Squats

- 800m Run

- 40 Push-Ups

- 400m Run

- 20 Pull-Ups

- 200m Row

- 60 Lunges

Alpha: PU

Omega: Banded PU

Fitness: RR

Mobility

- Low Dragon

- Single Leg Forward Fold

- Saddle Pose

2023-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- 6 Step-Ups

- 10 Air Squats

- 5 Diamond Push-Ups

- 5 Push-Ups

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

- Pigeon on a Box

Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (Time)

10 Rounds

- 3 Power Clean

- 6 Push-Ups

- 9 Air Squats

- 12 Box Jumps/Steps

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Pigeon Pose

- Seated Forward Fold

- Thread the Needle

2023-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Rocket Jumps

- 5 Star Jumps

- 5 Calorie Bike

- 10 Lunges w/Pass-Through

- 5 Sit-Ups

- 5 Calorie Row

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

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

- Figure Eights

- OH Distraction

Strength
Hang Power Snatch (5x3 q 2 min)
Hang Power Snatch

Metcon
Metcon (Time)

- 400m Run

- 25 KB Snatches

- 25 Cal Bike

- 25 Ab-Mat Sit-Ups

- 25 Cal Row

- 25 Push-Ups

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Low Dragon

- Standing Straddle

- Bound Ankle

2023-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 200m Row

- 5 Broad Jumps

- 5 Air Squats

- 10 Lunges

- 200m Run

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.
Mobility

- Seated Straddle

- Dragon Pose

- Couch Stretch

2023-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- Quick Foam Roll Hams

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

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 10 Lunges

- 10 Air Squats

- 30 sec Plank

- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Strict Pull-Ups

- Banded Blackburns

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

Metcon
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

"Omega": 185/125

"Fitness": 155/105

Mobility

- Twisted Cross

- Lizard Pose

- Foam Roll Hams/Glutes/Calves

2023-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Bike/Row

- 10 Lunges

- 5 Jumping Air Squats

- 30 sec Wall Sit

- 10 Plank Shoulder Taps

- 5 Yoga Push-Ups

- 5 Push-Ups

- 5 Strict Pull-Ups

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

- Scorpion Twist

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 60 DU/90 Singles
- 30/21 Calorie Bike/Row
- 15 Back Squats

Alpha: DU; 135/95

Omega: DU; 115/75

Fitness: Singles; 95/65

*No Rack

Mobility

- Supine Twist

- Legs Up Wall

- Seal Pose

2023-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike/Row

- 10 Sit-Ups

- 200m Run

- 10 Lunges

- 10 Calorie Bike/Row

Metcon
Metcon (Time)

100-80-60-40-20

- DU

50-40-30-20-10

- Abmat Sit-Ups

25-20-15-10-5

- Calories Bike/Row

*Singles

150-120-100-80-60

Mobility

- Low Dragon

- Seal Pose

- Down Dog

2023-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Plank K2E

- 5 Swimmers

- 5 Glute Bridges

- 5 Box Jumps/Steps

- 5 Strict Pull-Ups

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

- OH Distraction

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

Metcon
Metcon (Time)

Three Rounds
- 700/600m Row
- 7 Deadlifts
- 14 Box Jumps/Steps24/20

- 7 Push-Ups

Alpha: 225/155

Omega: 185/125

Fitness: 135/95

Mobility

- Foam Roll Glutes/Hams

- Twisted Cross

- Supine Twist

2023-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 7/5 Calorie Bike

- 5 Jumping Air Squats

- 10 Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5/5 KB SLRDL

- 5/5 KB Presses

- 35 DU/50 Singles

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

- 10 Banded Good Mornings

Strength
Romanian Deadlift (3-3-3-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 15 Floor Press
- 20 Front RackLunges
- 50 DU/75 Singles

Alpha: 95/65; DU

Omega: 75/55; DU

Fitness: 55/45; Singles

Mobility

- Low Dragon

- Supine Twist

- Puppy Dog

2023-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 5 Glute Bridges

- 10 Shoulder Plank Taps

- 5 Push-Ups

- 10 Lunges

- 5 KB RDL

- 5/5 KB Presses

- 5/5 KB Rows

- 7/5 Calorie Bike

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

- PVC Front Rack Stretch

- Banded Blackburns

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 8 Alt. KB Hang Snatches
- 200m Run
- 8 Alt. KB Hang Cleans
- 8 Calorie Bike

Alpha: 44/26

Omega: 35/20

Fitness: 18/13

Mobility

- Saddle Pose

- Single Leg Forward Fold

- Thread the Needle

2023-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl

- Sled Push

- 5 Swimmers

- 5 Push-Ups

- 8Lunges

- 10 Air Squats

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

- Banded Low Dragon

Strength
Back Squat (12 min to heaviest)
Back Squat

Metcon
Metcon (Time)

Five Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Dragon Pose

- Seated Straddle

- Bound Ankle

2023-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***8AM CLASS ONLY***

Metcon
Happy New Year 2023 (Time)
- 20 Deadlifts
- 23 Push-Ups
- 20 Power Clean
- 23 Box Jumps
- 20 S2OH
- 23 Pull-Ups
- 20 Back Squats
- 23 Burpees
- 20 Thrusters
- 23 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55
Mobility

- Supine Twist

- Lizard Pose

- Legs Up Wall

2022-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.31.22 Alpha Omega Performance/CrossFit AOP WOD
Note

***8AM CLASS ONLY***

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

- Low Dragon

- Seal Pose

- Lizard Pose

2022-12-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.30.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 0.2 mile Bike

- 10 Lunges

- 5 Push-Ups

- 10 Sit-Ups

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

- Banded Blackburns

Strength
Bench Press (12min to heaviest)
Bench Press

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 1/2 Mile Bike

- 100m Farmer Carry

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Twisted Cross

- Couch Stretch

- Thread the Needle

2022-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- Sled Push/Pull

- 200m Row

- 5 Push-Ups

- 0.2 mile Bike

- 10 Glute Bridges

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 400m Run

- 800m Row

- 1 mile Bike

Mobility

- Supine Twist

- Saddle Pose

- Puppy Dog

2022-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.28.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Jumping Lunges

- 5 Broad Jumps

- 5 Air Squats

- 30 sec Wall Sit

- 10 Plank Shoulder Taps

- 5 Push-Ups

- 5 Strict Pull-Ups

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

- OH Distraction

Strength
Squat Clean (12min to heaviest)
Squat Clean

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

- 7 KB Front Rack Squats

- 7 Box Jumps/Steps

- 7 KB Push Presses

- 7 Sit-Ups

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

*2 Bells

Mobility

- Lizard Pose

- Bound Ankle

- Thread the Needle

2022-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 15/12 Calorie Row

- 5 Push-Ups

- 5 Swimmers

- 30 sec Plank

- 10 Lunges

- 5 Rocket Jumps

- 10 Air Squats

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

- Banded Blackburns

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 27/21 Calorie Row

- 21 Power Cleans

- 15 Later Barbell Burpees

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Foam Roll Lats/Hams

- Saddle w/Eagle Arms

- Twisted Cross

2022-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.26.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 

- 

- 

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

- 

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

- 

- 

- 

- 

Alpha: 

Omega: 

Fitness: 

Mobility

- 

- 

- 

2022-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.22 Alpha Omega Performance/CrossFit AOP WOD
Note

***GYM CLOSED***

MerryChristmas Eve...Have yourself a very, Merry Christmas Eve and may the spirit of Christmas fill your house with joy, heart with love, and life with laughter...

Merry Christmas Eve...

2022-12-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.23.22 Alpha Omega Performance/CrossFit AOP WOD
Note

8AM Class Only

Metcon
Oh Swoly Night (Time)

- 50 KBS

- 40 Goblet Squats (50/35 lb)

- 30 Push-Ups

- 20 Plate Ground-to-Overhead

- 10 Wall Walks/20 Plank Shoulder Taps/45 sec HS Hold

- 20 Plate Ground-to-Overhead

- 30 Push-Ups

- 40 Goblet Squats

- 50 KBS

Alpha: 53/35; 45/35; WW

Omega: 44/26; 25/15; Taps

Fitness: 35/20; 15/10; Hold

Mobility

- Legs Up Wall

- Couch Stretch

- Foam Roll Lats/Hams/Quads

2022-12-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.22.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 5/5 KB Presses

- 5/5 KB Rows

- 10 Goblet Squats

- 10 KBS

- 5 KB RDL

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

*Increase Wt.

Metcon
Metcon (6 Rounds for time)

Six Rounds x 3min

- 6 Burpees

- 12 Alt. KB Snatches

- 300m Row

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Thread the Needle

- Seal Pose

- Supine Twist

2022-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Jumping Air Squats

- 6 Jumping Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Sit-Ups

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

- OH Distraction

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

*Increase Wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 5 Push-Ups
- 10 Air Squats
- 15 Box Jumps/Steps 24/20
- 20 Sit-Ups

Mobility

- Twisted Cross

- Saddle w/Eagle Arms

- Child's Pose

2022-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.20.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run/Row/Ski or 0.3 mile Bike

- 5Sit-Ups

- 30 sec Plank

- 5 Swimmers

- 10 Push-Ups

- 10 Lunges

- 30 sec Wall Sit

- 10 Air Squats

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

- Banded Blackburns

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

*Increase Wt.

Metcon
Metcon (Time)

Buy-In: 800m Run/Row/Ski or 1 mile Bike

Using the Below List - Complete 200 Reps

- WTD Sit-Ups

- OH Weighted Lunges

- Plate Squats

- Plate Presses

Buy-Out: 400m Run/Row/Ski or 1/2 mile Bike

Alpha: 45/35

Omega: 25/15

Fitness: 15/10

*BI/BO should be different

Mobility

- Low Dragon

- Lizard Pose

- Bound Ankle

2022-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.19.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2mile Bike

- 10 Lunges

- 5 Push-Ups

- 10 Air Squats

- 5 Pull-Ups

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

- 5 RDL

- 5 Shoulder Press

- 5 Back Squats

- 5 Good Mornings

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

*Increase Wt.

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

- Dragon Pose

- Foam Roll Glutes/Hams

- Puppy Dog

2022-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.17.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 KB RDL

- 5/5 KB Presses

- 5 Goblet Squats

- 5/5 KB Rows

- 10 KBS

Metcon
Metcon (Time)

- 1600m Farmer Carry

*Every Break 5 KB S2OH

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- OH Distraction

- Saddle w/Archer Arms

- Dragon Pose

2022-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.22 Alpha Omega Performance/CrossFit AOP WOD
Note

***UGLY SWEATER DAY***
Wear your favorite ugly sweater for the 12Days of Christmas Workout

Warm-Up

- 1/2 mile Bike

- Bear Crawl

- 5 Push-Ups

- 5 Yoga Push-Ups

- 5 Superman

- 5 Glute Bridges

- 10 Lunges

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

- Twisted Cross

- Smash/Roll Forearms andTriceps

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

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

- Foam Roll Lats/Glutes/Hams

- Twisted Cross

- Thread the Needle

2022-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2 mile Bike

- 5 Swimmers

- 10 Plank Shoulder Taps

- 5 Hanging Shoulder Shrugs

- 5 Strict Pull-Ups

- 10 Lunges

- 10 Lunges

- 200m Run

Strength
Romanian Deadlift (5x3 q 2min)
Metcon
Metcon (5 Rounds for time)

3minx 5 Rounds

- 10 Hang Power Cleans
- 30 DU/50 Singles
- 0.3 mile Bike

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

*Record Splits

Mobility

- Low Dragon

- Dragon Pose

- Saddle w/Eagle Arms

2022-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 5 Push-Ups

- 5 Pull-Us

- 5 RDL

- 5 Front Squats

- 5 Shoulder Press

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

- OH Distraction

- PVC Front Rack Stretch

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

*Increase wt.

Metcon
Metcon (Time)

- 50 Sit-Ups
- 400m Run
- 30 Lateral Barbell Burpees
- 20 Front Rack Lunges

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Low Dragon

- Saddle Pose

- Seal Pose

2022-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Sit-Ups

- 5 Glute Bridges

- 5 Rocket Jumps

- 10 Lunges w/Pass-Through

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

- Figure Eights

- Banded Blackburns

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

Three Rounds
- 12 Power Snatches
- 500m Row
- 1 Rope Climbs

Alpha: 115/75; Rope Climb

Omega: 95/65; 5 G2Feet

Fitness: 75/55; 10 Strict Pull-Ups

Mobility

- Puppy Dog

- Saddle w/Eagle Arms

- Foam Roll Lats/Quads

2022-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.12.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Duck Walk

- 5 Jumping Air Squats

- 5 Air Squats

- 6 Jumping Lunges

- 6 Lunges

- 10 Sit-Ups

- 1/2 mile Bike

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

- Instep Series Stretch

- Banded Low Dragon

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

Metcon
Metcon (Time)

- 50 Front Squats

*EMOM 5 Burpees

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

*No Rack

Mobility

- Couch Stretch

- Legs Up Wall

- Lizard Pose

2022-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.10.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Sit-Ups

- 5 Push-Ups

- 5 Jumping Air Squats

- 10 Lunges

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

- Instep Series Stretch

Metcon
Metcon (Time)

Three Rounds

- 50 Sit-Ups
- 400m Run
- 30 Lateral Barbell Burpees
- 20 Back Squats 

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Foam Roll Glutes/Hams/Quads

- Low Dragon

- Twisted Cross

2022-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.9.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5mile Bike

- 5 Jumping Air Squats

- 10 Lunges

- 5 Narrow Grip Push-Ups

- 5 Wide Grip Push-Ups

- 10 Plank Shoulder Taps

- 10 Sit-Ups

- 5 Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Strict Pull-Ups

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

- Figure Eights/Pass-Throughs

- Smash Forearm/Triceps

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

Metcon
Metcon (Time)

Three Rounds

- 9 Clean & Jerks
- 30 DU/50 Singles
- 9 Pull-Ups 
- 30 DU/50 Singles

Alpha: 95/65

Omega: 75/55

Fitness: 55/45

Mobility

- Twisted Cross

- Saddle w/Eagle Arms

- Ext. Arm Lizard 

2022-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.8.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 5 Calorie Bike

- 10 Lunges

- 200m Run

- 5 Push-Ups

- 5 Calorie Row

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

- 5 RDL

- 5 Bent Over Row

- 5 Shoulder Press

- 5 Back Squats

- 5 Good Mornings

Strength
Romanian Deadlift (5x5 q 2min)
Metcon
Metcon (Time)

Six Rounds

- 15/12 Cal Row
- 200m Run
- 15/12 Cal Bike

Mobility

- Bound Ankle

- Supine Twist

- Forward Fold

2022-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike

- 5 Rocket Jumps

- 10 Lunges w/Pass-Through

- 10 OHS w/PVC

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Calorie Row

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

- OH Distraction

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

Metcon
Metcon (3 Rounds for reps)

Three Rounds

- 60sec Floor Press
- 60sec Bike/Row Calories
- 60sec Front Rack Lunges
- 60sec Row/Bike Calories  
- 60sec Power Snatch

- 1min Rest

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

Mobility

- Dragon Pose

- Seal Pose

- Tread the Needle

2022-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.6.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- Bear Crawl/Crab Walk

- 5 KB RDL

- 5/5 KB Presses

- 5/5 KB Rows

- 10 Goblet Squats

- 10 KBS

- 30 sec Plank

- 5 Strict Pull-Ups

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

- PVC Front Rack Stretch

- Banded Blackburns

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)

- 21 Front Squats 
- 800m Run 
- 15 Front Squats 
- 400m Run
- 9 Front Squats 
- 200m Run

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

*No Rack

Mobility

- Foam Roll Glutes/Hams/Quads

- Saddle Pose w/Archer Arms

- Couch Stretch

2022-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.5.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run 

- 5 Broad Jumps

- 10 Lunges

- 10 Step-Ups

- 5 Push-Ups

- 5 Swimmers

- 5 Strict Pull-Ups

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

- Pigeon on a Box

- Instep Series Stretch 

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

10-20-30-40-50 

- Single KB Step-Up 24/20

- 10 Single KB Devil Press

Alpha: 44/26

Omega: 35/20

Fitness: 18/13

Mobility

- Lizard Pose

- Standing Straddle

- Single Leg Forward Fold

2022-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.3.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Sit-Ups

- 10 Push-Ups

- 30 DU/50 Singles

- 0.5 mile Bike

Metcon
Metcon (Time)

50-40-30-20-10-20-30-40-50 

- DU

- Sit-Ups

- 200m Run

Alpha: DU

Omega: DU

Fitness: Singles

Singles: 100-80-60-40-20-40-60-80-100

Mobility

- Low Dragon

- Forward Fold

- Instep Series Stretch

2022-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5 mile Bike

- Sled Push/Pull

- 5 Broad Jumps

- 10 Lunges

- 10 Air Squats

- 10 MB Presses

- 10 MB Thrusters

- 5 Push-Ups

- Bear Crawl/Crab Walk

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

- OH Distraction

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

Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Omega: 16/12

Fitness: 14/10

Mobility

- Legs Up Wall

- Pigeon Pose

- Twisted Cross

2022-12-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.1.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Tabata 8x20:10  

- Calorie Row 

- KB RDL

- Sit-Ups

- KBS

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

- 5 Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Strict Pull-Ups

- 10 Air Squats

Strength
Romanian Deadlift (5x5 q 2min)
Metcon
Metcon (Time)

- 1000m Row

- 50 T2B/K2E/Sit-Ups

- 25 C&J

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

Mobility

- Seal Pose

- Supine Twist 

- Saddle w/Eagle Arms

2022-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike

- 5 Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Plank K2E

- 5 Rocket Jumps

- 5/5 Lunges

- 10 Air Squats

- 10 Sit-Ups

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

- PVC Front Rack Stretch

- Figure Eights

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

Metcon
Metcon (Time)

21-15-9 

- Calorie Bike

- Burpees

- T2B/K2E/Sit-Ups

Alpha: T2B

Omega: K2E

Fitness: Sit-Ups

Mobility

- Dragon Pose

- Saddle Pose

- Bound Ankle

2022-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.29.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.4 mile Bike

- 5 Rocket Jumps

- 5 Scapula Push-Ups

- 10 Lunges

- 5 Push-Ups

- 30 sec Plank

- 5 Strict Pull-Ups

- 10 Ring Rows

- 8 Step-Ups

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

- Pigeon on a Box

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)

Five Rounds

- 200m Run 

- 10 Burpee Box Jump/Step Overs 24/20

Mobility

- Lizard Pose

- Saddle w/Archer Arms

- Seated Straddle

2022-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.28.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- 30 sec Wall Sit

- 10 Air Squats

- 10 Push-Ups

- 5 Strict Pull-Ups

- 3min DU Practice

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

- Instep Series Stretch

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

Five Rounds

- 30 DU/50 Singles 

- 10 Back Squats

Alpha: 95/65

Omega: 75/55

Fitness: 55/45

*No Rack

Mobility

- Dragon Pose

- Forward Fold

- Low Dragon

2022-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.26.22 Alpha Omega Performance/CrossFit AOP WOD
Note

SMALL BUSINESS SATURDAY

CLOSED for the HOLIDAY

Buy something local

#alphacares

Home Workout
Metcon (Time)

Five Rounds

- 20 Push-Ups

- 20 Lunges

- 20 Burpees

- 20 Air Squats

- 20 Glute Bridges

*Feel Free to weight any movement

2022-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.22 Alpha Omega Performance/CrossFit AOP WOD
Note

BLACK FRIDAY

CLOSED for the HOLIDAY

Go out and support the local economy...

#alphacares

Home Workout
Metcon (AMRAP - Rounds and Reps)

20min AMRAP

5-10-15-20-25-30-35-etc.

- DU/Singles(x2)

- 15 Sit-Ups

- 200m Run

*If no jump rope, jumping jacks

2022-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.22 Alpha Omega Performance/CrossFit AOP WOD
Note

Happy Thanksgiving

CLOSED for the Day

Enjoy a wonderful holiday with family, friends, and loved ones. 

Happy Thanksgiving

Even in the trials of life, if we have eyes to see them, we can find good things everywhere we look.

November 24, 2022

On behalf of the Alpha Omega Family, Happy Thanksgiving. In a time of giving thanks, I want to give my thanks to you, the people who have created a special life for me. Whether you recently began your journey with us, or have moved on to other adventures, or are a seasoned pro; thank you for helping Alpha Omega achieve 10 years of success. Working with people like you is what makes this an incredible place, and that is something for which I am truly thankful.

So, thank you, and have a wonderful Happy Thanksgiving surrounded by the ones you love, both family and friends.

My very best,

Joseph

Joseph T. McCrory

Alpha Omega Sports Performance

joseph@mccrorymgmtgroup.com

850.377.1862

“May the hinges of our friendship, never grow rusty".

2022-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.23.22 Alpha Omega Performance/CrossFit AOP WOD
Note

5, 6:30, 8:30, 11a

CLASSES ONLY

GYM CLOSES AT 12 Noon

Warm-Up

- 200m Run

- 5 Rocket Jumps 

- 10 Lunges

- 10 Air Squats

- 30 sec Wall Sit

- 5 KB RDL

- 5 Goblet Squats

- 5/5 KB Presses

- 5/5 KB Clean 

- 10 KBS

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

- PVC Front Rack Stretch

- Pass-Throughs

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

Metcon
Metcon (AMRAP - Rounds and Reps)

20min AMRAP

- 100m Farmer Carry 

- 1 Front Squat

- 1 Push Press

- 100m Farmer Carry

- 2 Front Squats

- 2 Push Press

etc.

Alpha: 53/35; 95/65

Omega: 44/26; 75/55

Fitness: 35/20; 45/35

Mobility

- Lizard Pose

- Couch Stretch

- Seated Straddle

2022-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 10 Plank Shoulder Taps

- 30 sec Plank

- 10 Ring Rows

- 10 Lunges

- 5 Strict Pull-Ups

- 10 Air Squats

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

- OH Distraction

Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)

6 min x 3 Rounds

- 1000/800m Row 

Then; AMRAP

- Rd1; Pull-Ups

- Rd2: Push-Ups

- Rd3: Sit-Ups

Mobility

- Thread the Needle

- Saddle w/Eagle Arms

- Forward Fold

2022-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.21.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5 mile Bike

- 5 Broad Jumps

- 10 Lunges w/Pass-Through

- 10 OHS w/PVC

- Figure Eights 

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

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

- Instep Series Stretch

- Banded Blackburns

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (Time)

Ten Rounds

- 3 Power Snatch 

- 3 Burpees Over Bar

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Foam Roll Lats/Glutes/Hams

- Saddle Pose w/Archer Arms

- Twisted Cross

2022-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. 
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.


Nutrition chat Sat 10:15am upst


11.19.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Air Squats

- 10 Sit-Ups

- 10 Lunges

- 10 Push-Ups

- 200m Run

Metcon
Metcon (Time)

- 100 Air Squats

- 100 Sit-Ups

- 100 Push-Ups

- 100 Lunges

*Every 4min Run 400m

Mobility

- Foam Roll Hams/Calves

- Seated Straddle

- Frog Pose

2022-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. 
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.


11.18.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 10 Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Air Squats

- 5 Strict Pull-Ups

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

- Smash/Roll Forearms/Triceps

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 5 Power Cleans 

- 5 Front Squats

- 5 S2OH

*Every 2 min 200m Run

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Saddle w/Archer Arms

- Single Leg Forward Fold

- Bound Ankle

2022-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. 
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.


11.17.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 10 Step-Ups

- 5 KB RDL

- 10 Goblet Squats

- 5/5 KB Presses

- 10 KBS

- 3 G2Feet

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

- Pigeon on a Box

Strength
Romanian Deadlift (5x5 q 2min)
Metcon
Metcon (Time)

Five Rounds

- 500m Row 

- 15 Box Jumps/Steps 24/20

- 7 Clean & Jerk

- 1 Rope Climb 15'

Alpha: 95/65; Rope

Omega: 75/55; 3 G2Feet

Fitness: 55/45; 7 Strict Pull-Ups/Banded

Mobility

- Couch Stretch

- Thread the Needle

- Foam Roll Lats/Glutes/Hams

2022-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. 
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.


11.16.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps 

- 10 Lunges

- 10 Air Squats

- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Calorie Bike

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

- OH Distraction

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

Metcon
Metcon (Time)

5-4-3-2-1 

- Deadlifts

- Push-Ups

- Calorie Bike

Alpha: 275/185

Omega: 225/155

Fitness: 155/105

Mobility

- Saddle Pose

- Twisted Cross

- Dragon Pose

2022-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. 
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.


11.15.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- 10 Push-Ups

- 10 Ring Rows

- 250m Row

Strength
Bent Over Row (5x5 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

Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Mobility

- Seal Pose

- Low Dragon

- Supine Twist

Seargent Major Jerry Dwayne Patton, US Army

2022-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.14.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Rocket Jumps

- 10 Lunges

- 5 Jumping Air Squats

- 30 sec Plank

- 5 Swimmers

- 5 Yoga Push-Ups

- 10 Sit-Ups

- 5 Strict Pull-Ups

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

- Pass-Throughs/Figure Eights

- Banded Blackburns

Strength
Back Squat (5x5 q 2min)
Back Squat

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

- 7 Power Snatch 

- 7 Lateral Burpee Over Bar

- 7 T2B/K2E/Sit-Ups

- 7 Push Press

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Puppy Dog

- Lizard Pose

- Pigeon Pose

2022-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.12.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Row

- 5 Push-Ups

- 10 KBS

- 5 Sit-Ups

- 10 Goblet Squats

- 5 Pull-Ups

- 10 Lunges

- 10 Calorie Bike

Metcon
Metcon (Time)

30-20-10

- KBS 

- Sit-Ups

30-20-10

- WBS

- Push-Ups

30-20-10

- Calorie Row

- Pull-Ups

Alpha: 53/35; 20/14; PU

Omega: 44/26; 16/12; Banded PU

Fitness: 35/20; 14/10; RR

Mobility

- Single Leg Forward Fold 

- Single Leg Saddle

- Seated Straddle

2022-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 10 Lunges

- 5 Push-Ups

- 10 Sit-Ups

- 5 Strict Pull-Ups

- 10 Air Squats

Strength
Glute Bridge (5-3-3-1-1-1 q 2min)

Increase wt.

Metcon
Metcon (Time)

Five Rounds

- 5 Pull-Ups 

- 12 Deadlifts

- 10 Push-Ups

- 9 Hang P Clean

- 15 Air Squats

- 6 Push Jerks

Alpha: 155/105

Omega: 115/75

Fitness: 95/65

Cindy Meets DT:

In honor of Staff Sergeant Timothy P. Davis’ who on February 20, 2009, after his vehicle hit an improvised explosive device (IED) near Oruzgan, Afghanistan.

Mobility

- Supine Twist

- Down Dog

- Legs Up Wall

Staff Sergeant Timothy P. Davis

FEBRUARY 11, 1981 - FEBRUARY 20, 2009

2022-11-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.10.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Air Squats

- 5 Rocket Jumps

- 200m Row

- 10 Lunges

- 5/5 Plank K2E

- 0.2 mile Bike

- 10 Push-Ups

- 5 Strict Pull-Ups

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

- Practice KB Snatch

Strength
Split Jerk (12min to heaviest)
Split Jerk

Metcon

Metcon (Time)

Three Rounds

- 800m Run/800m Row/800m Bike 

- 30 KB Step-Ups 24/20

- 15 Alt. KB Snatch

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Dragon Pose

- Cat/Cow

- Foam Roll Glutes/Hams/Quads

2022-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.9.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 5 Yoga Push-Ups

- 10 Plank Shoulder Taps

- 200m Run

- 10 Lunges

- 10 Sit-Ups

- 0.2mile Bike

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

- OH Distraction

- Instep Series Stretch 

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

*Increase wt.

Metcon
Metcon (Time)

- 2mile Bike

- 1600m Row

- 800m Run

- 30 T2B/K2E/Sit-Ups

Alpha: T2B

Omega: K2E

Fitness: Sit-Ups

Mobility

- Twisted Cross

- Low Dragon

- Double Needle

2022-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.8.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Row

- 5 Scapula Push-Ups

- 5 Push-Ups

- 30 sec Plank

- 5 Swimmers

- 5 Broad Jumps 

- 5 MB RDL

- 5 MB Presses

- 5 MB Cleans

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

- Pass-Through/Figure Eights

- Banded Blackburns

Strength
Squat Snatch (12min to heaviest)
Squat Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP

- 10 WBS 

- 10 Burpees

- 400m Row

Alpha: 20/14

Omega: 16/12

Fitness:14/10

Mobility

- Foam Roll Lats/Glutes/Quads

- Forward Fold

- Lizard Pose

2022-11-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.7.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Duck Walk

- Sled Push/Pull

- 10 Lunges

- 5 Hanging Shoulder Shrugs

- 5 Strict Pull-Ups

- 5 Kip Swings

- 5 Push-Ups

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

- PVC Front Rack Stretch

- Banded Low Dragon

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

1-2-3-4-5-6-etc.

- Power Clean

- MU

- 200m Run

Alpha: 155/105; MU

Omega: 125/85; C2BPU or Banded/Jumping MU

Fitness: 95/65; PU or Banded PU

Mobility

- Puppy Dog 

- Thread the Needle

- Saddle w/Archer Arms

2022-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.5.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Air Squats

- 10 Calorie Row

- 5 Jumping Air Squats

- 10 Calorie Bike

- 5 Glute Bridges

Metcon
Souffront (Time)
HEROWOD Souffront
- 100 Back Squats (Bodyweight)
- 50 calorie Row
- 50 calorie Assault Bike
- 50 Back Squats (Bodyweight)
- 25 calorie Row
- 25 calorie Assault Bike
This workout is dedicated to Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront who was killed on February 7, 2008, from wounds suffered from the blast of an improvised explosive device.
Mobility

- Foam Roll Glutes/Hams

- Dragon Pose

- Ext. Arm Lizard Pose

“Remember, remember the 5th of November, gunpowder, treason and plot; for there is a reason why gunpowder and treason should ne’er be forgot.”

Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront

2022-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.4.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 10 Air Squats

- 10 Jumping Lunges

- 10 Glute Bridges

- 10 Push-Ups

- 5 Superman

- 5 Hanging Shoulder Shrugs

- 5 Strict Pull-Ups 

Strength
Glute Bridge (3-3-3-3-3 q 2min)

Increase wt.

Metcon (Time)

Three Rounds

- 1mile Bike 

- 20 Clean & Jerk

- 10 C2B Pull-Ups

Alpha: 95/65; C2BPU

Omega: 75/55; PU

Fitness: 55/45; RR

Metcon
Mobility

- Legs Up Wall

- Couch Stretch

- Saddle w/Archer Arms

2022-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.3.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Jumping Air Squats

- 10 Lunges

- 10 Plank K2E

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Strict Pull-Ups

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

- OH Distraction

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

*Increase wt.

Metcon (Time)

Ten Rounds

- 200m Run 

- 10 Double KB Thrusters

- 100m Farmer Carry

Alpha: 53/35

Omega: 35/20

Fitness: 18/13

Metcon
Mobility

- Saddle Pose

- Dragon Pose

- Single Forward Fold

2022-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.2.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 5 Swimmers

- 5 Yoga Push-Ups

- 10 plank Shoulder Taps

- 30 sec Plank

- 5 KB RDL

- 8 Goblet Squats

- 5/5 KB Presses

- 10 KBS

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

- Banded Blackburns

- PVC Front Rack Stretch

Strength
Shoulder Press (13min to heaviest)
Shoulder Press

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

- 2 Muscle-Ups 

- 4 HSPU

- 8 KBS

- 200m Run

Alpha: MU; HSPU; 70/53

Omega: C2BPU; Pike PU; 53/35

Fitness: PU; HRPU; 44/26

Mobility

- Puppy Dog

- Double Needle

- Low Dragon

2022-11-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.1.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- 10 Air Squats

- 10 Glute Bridges

- 10 Sit-Ups

- 10 Push-Ups

- 200m Run

Metcon
10th Anniversary Workout (Time)

10-9-8-7-6-5-4-3-2-1

- Push-Ups

- Deadlift

- Sit-Ups

Alpha: 225/155

Omega: 185/125

Fitness: 155/105

Mobility

- Supine Twist

- Twisted Cross

- Thread the Needle

Happy 10th Birthday!!!

2022-10-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.31.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike

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

- Instep Series Stretch

Strength
Front Squat (13min to heaviest)
Front Squat

Metcon
Metcon (Time)

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

Mobility

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

2022-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.29.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Pumpkin Run

- 10 Pumpkin RDL

- 10 Pumpkin Squats

- 10 Pumpkin Presses

- 10 Pumpkin Cleans

- 10 Pumpkins Sit-Ups

Metcon
Metcon (AMRAP - Rounds and Reps)

17min AMRAP

- 31 Air Squats

- 10 Deadlifts

- 31 HRPU

- 10 Hang Power Clean

- 31 Pull-Ups

- 10 Push Jerks

Alpha: 135/95

Omega: 115/75

Fitness: 95/65

Mobility

- Foam Roll Lats/Glutes/Hams

- Supine Twist

- Lizard Pose

2022-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.28.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike

- 10 Lunges

- 10 Air Squats

- 200m Run

- 10 Sit-Ups

- 10 Push-Ups

- 10 Calorie Row

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

- Banded Blackburns

Strength
Glute Bridge (3-3-3-3-3 q 2min)

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 20 Calorie Bike

- 20 Clean & Jerks

- 20 Calorie Row

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Dragon Pose

- Seated Straddle

- Pigeon Pose

2022-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.27.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- Sled Push/Pull

- 5 Yoga Push-Ups

- 5 Wide Grip Push-Ups

- 10 Plank K2E

- 5 Jumping Air Squats

- 5 Strict Pull-Ups

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

- OH Distraction

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

*Increase wt.

Metcon
Metcon (Time)

18min AMRAP

3-6-9-12-15, etc.

- Push Press
- Back Squats
- 30 DU/50 Singles

Alpha: 95/65

Omega: 75/55

Fitness: 55/45

Mobility

- Low Dragon

- Puppy Dog

- Down Dog

2022-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.26.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 10 Lunges

- 10 Glute Bridges

- 10 Sit-Ups

- 30 sec Plank

- 30 sec Inverted Hold

- 10 Shoulder Taps

- 5 Push-Ups

- 5 Strict Pull-Ups

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

- 5 RDL

- 5 Bent Over Row

- 5 Shoulder Press

- 5 Back Squats

- 5 Push Press

- 5 Good Mornings

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

*Increase wt.

Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Mobility

- Twisted Cross

- Legs Up Wall

- Thread the Needle

2022-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.25.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 5 Rocket Jumps

- 10 Lunges

- 3 G2Feet

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

- Pass-Throughs/Figure Eights

- Rope Climb Practice

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 1 Rope Climb 15'
- 9 Thrusters 
- 13 Burpees Over the Bar
- 200m Run

Alpha: Rope; 115/75

Omega: 3G2Feet; 95/65

Fitness: 5 Strict Pull-Ups; 75/55

Mobility

- Foam Roll Lats/Glutes/Hams

- Seated Straddle

- Puppy Dog

2022-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.24.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 5 Broad Jumps

- 10 Lunges

- 30 sec Wall Sit

- 10 Air Squats

- 5 Push-Ups

- 5 Swimmers

- 35 DU/70 Singles 

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

- Instep Series Stretch

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

*Increase wt.

Metcon
Metcon (Time)

Four Rounds

- 1/2 mile Bike 

- 10 Hang Power Cleans

- 50 DU/75 Singles

Alpha: 115/75; DU

Omega: 95/65; DU

Fitness: 75/55; Singles

Mobility

- Low Dragon

- Couch Stretch

- Saddle Pose

2022-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.22.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 400m Run

- 5 Broad Jumps

- 10 Lunges

- 10 Push-Ups

- 5 Strict Pull-Ups

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

- Practice BB Cycling increasing wt.

Metcon
Metcon (Time)

Ten Rounds

- 200m Run 

- 3 Bear Complex

- 15 Sit-Ups

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

*Bear = Clean+FS+PP+BS+PP

Mobility

- Instep Series Stretch

- Ext. Arm Lizard

- Saddle Pose

2022-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.21.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Row

- 5 Push-Ups

- 5 Glute Bridges

- 5 Air Squats

- 200m Run

- 5 Burpees

- 10 Lunges

- 5 Strict Pull-Ups

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

- Pigeon Pose

Strength
Glute Bridge (5x3 q 2min)
Metcon
Metcon (3 Rounds for calories)

6min AMRAP x Three Rounds
- 50 Back Squats
- 25 Bar-Facing Burpees
- Max Calorie Row

- 90 sec Rest

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

Mobility

- Foam Roll Glutes/Hams/Calves

- Couch Stretch

- Seal Pose

2022-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.20.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Run

Tabata 8x20:10

- Scissor Kicks 

- Plank Shoulder Taps

- Flutter Kicks

- Plank K2E

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

- 5 Rocket Jumps

- 5 Kip Swings

- 5 Strict Pull-Ups 

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

*Increase wt.

Metcon
Metcon (Time)

- 150 DU/250 Singles
- 1 mile Run
- 50 T2B

Alpha: DU; T2B

Omega: DU; K2E

Fitness: Singles; Sit-Ups

Mobility

- Low Dragon

- Seated Straddle

- Bound Ankle

2022-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.19.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 10/7 Calorie Bike

- 5 KB RDL

- 5/5 KB Presses

- 8 Goblet Squats

- 5/5 KB Suitcase DL

- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Step-Ups

- 200m Run

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

- Banded Blackburns

Strength
Shoulder Press (5x3 q 2min)
Metcon
Metcon (Time)

- 200m Farmers Carry (2)
- 30/21 Calorie Bike
- 20 KB Suitcase Deadlifts (2)

- 10 KB Box Step Overs (1)
- 30/21 Calorie Bike

- 20 KB Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21 Calorie Bike
- 200m Farmers Carry (2)

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Supine Twist 

- Dragon Pose

- Pigeon on a Box

2022-10-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.18.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 5 Swimmers

- 10 Plank K2E

- 5 Yoga Push-Ups

- 5 Sit-Ups

- 5 Glute Bridges

- 5 Broad Jumps

- 10 Lunges

- 5 Strict Pull-Ups

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

- Pass-Throughs/Figure Eights

- OH Distraction

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 50 Lunges
- 400m Run
- 30 Sit-Ups
- 20 Push-Ups
- 10 C2B Pull-Ups 

Alpha: C2BPU

Omega: Pull-Ups

Fitness: Banded PU

Mobility

- Twisted Cross

- Thread the Needle

- Saddle w/Archer Arms

2022-10-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.17.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 0.5 mile Bike

- 10 Air Squats

- 10 Jumping Lunges

- 5 Rocket Jumps

- 10 Plank Shoulder Taps

- 10 KBS

- 5 Goblet Squats

- 5/5 KB Presses

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

- Banded Low Dragon

Strength
Front Squat (5x3 q 2min)
Metcon
Metcon (Time)

15-12-9

- Hang Power Clean

- 1.5mile Bike/1200m Row

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Forward Fold

- Lizard Pose

- Standing Straddle

2022-10-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.15.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 400m Run

- Sled Push/Pull

- 10 Lunges

- 5 Jumping Air Squats

- 10 Push-Ups

- 5 Strict Pull-Ups

Metcon
HEROWOD Jenny (AMRAP - Rounds and Reps)

20min AMRAP

- 20 OHS 

- 20 Back Squats

- 400m Run

45/35

In Honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, who died Oct. 6, 2013, in Zhari District, Afghanistan.

Mobility

- Foam Roll Lats/Hams/Calves

- Low Dragon

- Legs Up Wall

2022-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.14.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up
  • 200m Run

Tabata 8x20:10

  • Calorie Bike 
  • Air Squats
  • Calorie Bike
  • KBS

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

  • 5 RDL
  • 5 Bent Over Row
  • 5 Front Squats
  • 5 Shoulder Press
  • 5 Back Squats
  • 5 Good Mornings
Strength
Glute Bridge (5x5 q 2min)
Metcon
Metcon (Time)

- 30 Calorie Bike
- 5 Back Squats
- 5 S2OH

- 5 Burpees Over the Bar

- 20 Calorie Bike
- 7 Back Squats
- 7 S2OH
- 7 Burpees to a 6" Target

- 10 Calorie Bike
- 9 Back Squats
- 9 S2OH
- 9 Burpee Box Jumps Over 24/20

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Pigeon Pose

- Bound Ankle

- Cat/Cow Pose

2022-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.13.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up
  • 200m Run
  • 10 Lunges
  • 5 Broad Jumps
  • Sled Push/Pull
  • 5 Air Squats
  • 30 sec Plank
  • 250m Row

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

- PVC Front Rack Stretch

- Pass-Throughs

Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 800m Row
- 8 Front Squats

- 12 Front Rack Lunges

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Saddle w/Eagle Arms

- Couch Stretch

- Foam Roll Glutes/Quads

2022-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.12.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up
  • 12/9 Calorie Row
  • 5 Scapula Push-Ups
  • 5 Push-Ups
  • 5 Swimmers
  • 10 Plank Shoulder Taps
  • 10 Lunges 
  • 5 KB RDL
  • 10 Goblet Squats

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

- OH Distraction

Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 18 Sit-Ups
- 15/12 Calorie Row
- 9 Deadlifts

Alpha: 205/145

Omega: 155/105

Fitness: 105/70

Mobility

- Thread the Needle

- Supine Twist

- Lizard Pose

2022-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.11.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up
  • 10/7 Calorie Bike 
  • 5 Strict Pull-Ups
  • 3 G2Feet
  • 5 Yoga Push-Ups
  • 5 Broad Jumps
  • 10 Sit-Ups
  • 10 Glute Bridges
  • 10 Air Squats
  • 200m Run

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

- Banded Blackburns

- Figure Eights/Pass-Throughs

Strength
Squat Snatch (5x3 q 2min)
Metcon
Metcon (5 Rounds for time)

Five Rounds

- 200m Run
- 1 Rope Climb 15'
- 10/7 Calorie Bike 

Alpha: Rope Climb

Omega: 5 Strict Pull-Ups or 3 G2Feet

Fitness: 7 Banded Strict Pull-Ups

Mobility

- Puppy Dog

- Down Dog

- Low Dragon

2022-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 10 Push-Ups

- 5 Swimmers

- 10 Sit-Ups

- 10 Lunges

- 5 Rocket Jumps

- 50 DU/75 Singles

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

- Instep Series Stretch

Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (3 Rounds for time)

Three Rounds

- 15 Lateral Burpees Over Bar
- 20 Hang Power Cleans 
- 50 DU/75 Singles

Alpha: 115/75; DU

Omega: 95/65; DU

Fitness: 75/55; Singles

Mobility

- Saddle Pose w/Archer Arms

- Dragon Pose

- Twisted Cross

2022-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Warm-Up (No Measure)

- 1/2 mile Bike

- 5 Hanging Shoulder Shrugs

- 5 Push-Ups

- 5 Strict Pull-Ups

- 5 Yoga Push-Ups

- 10 Glute Bridges

- 10 Lunges

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

- OH Distraction

Strength
Glute Bridge (5x5 q 2min)
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
3/4 BW; Banded Pull-Ups
1/2 BW; Ring Rows
*Go To Failure
Mobility
- Foam Roll Lats/Glutes/Quads
- Thread the Needle
- Twisted Cross

2022-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Warm-Up (No Measure)

- 250m Row

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Plank K2E

- 20 Flutter Kicks and Scissor Kicks

- 5 Rocket Jumps

- 10 Lunges

- 5 Strict Pull-Ups

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

- Pass-Throughs/Figure Eights

- 10 Banded Pull-Aparts

Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 12 T2B
- 20 OH Lunges w/Plate
- 500m Row
Alpha: T2B; 45/35
Omega: K2E; 35/25
Fitness: Leg Levers; 15/10
Mobility
- Down Dog
- Pigeon Pose
- Puppy Dog

2022-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Warm-Up (No Measure)

- 200m Run

- Sled Push/Pull

- 10 Plank Shoulder Taps

- 30 sec Plank

- 10 Sit-Ups

- 5 Swimmers

- 10 Push-Ups

- 10 Lunges

- 5 Jumping Air Squats

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

- Banded Blackburns

Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 8 Deadlifts
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Twisted Cross
- Supine Twist
- Saddle w/Archer Arms

2022-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Warm-Up (No Measure)

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Leg Levers

- Bear Crawl/Crab Walk

- 5 Broad Jumps

- 10 Lunges

- 10 Air Squats

- 200m Run

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

- PVC Pass-Through

- OH Distraction

Strength
Squat Snatch (5x3 q 2min)
Metcon
Metcon (Time)
Five Rounds
20-40-60-80-100
- DU/Singles
2-4-6-8-10
- Hang Power Clean
- 20 Sit-Ups
- 200m Run
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 75/55
Mobility
- Low Dragon
- Lizard Pose
- Bound Ankle

2022-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
A (No Measure)

Warm-up

- 200m Run

- 5 Push-Ups

- 10 Lunges

- 10 KBS

- 5/5 KB Presses

-10 Goblet Squats

- 5 Jumping Air Squats

- 10/7 Calorie Bike

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

- Instep Series Stretch

- PVC Front Rack Stretch

Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
- 10 Front Rack Lunges
- 5/4 Calorie Bike
- 100m Farmers Carry
- 15 Front Rack Lunges
- 10/8 Calorie Bike
- 100m Farmers Carry
- 10 Front Rack Lunges
- 15/12 Calorie Bike
- 100m Farmers Carry
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20
Mobility
- Saddle Pose
- Dragon Pose
- Foam Roll Lats/Glutes/Hams/Quads

2022-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***International Coffee Day***Join us for a Workout and Cup of Joe
Warm-up
- 12/9 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Jumping Air Squats
Metcon
Metcon (Time)
- 150 WBS
*Every 2min
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Foam Roll Glutes/Hams/Quads
- Lizard Pose
- Seal Pose

2022-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Push-Ups
- 10 Glute Bridges
Strength
Glute Bridge (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 11 C2B Pull-Ups
- 5 Bear Complex
Alpha: C2BPU; 135/95
Omega: PU; 115/75
Fitness: Banded/RR; 75/55
Bear: Power Clean+Front Squat+Push Press+Back Squat+Push Press
Mobility
- Low Dragon
- Thread the Needle
- Pigeon Pose

2022-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Crab Walk
- 5 Broad Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 200m Run
- Max Unbroken Push-Ups
- 200m Run
- Max Unbroken T2B
Alpha: T2B
Omega: K2E
Fitness: Hanging Knee Raises
*Record Total Reps
Mobility
- Dragon Pose
- Twisted Cross
- Saddle w/Archer Arms

2022-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- Bear Crawl
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
3min AMRAP
- 500m Row
- Max Push Press
*Rest 90 sec
6min AMRAP
- 1000m Row
- Max Push Press
*Rest 90 sec
9min AMRAP
- 1500m Row
- Max Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Record Push Press
Mobility
- Forward Fold
- Legs Up Wall
- Lizard w/Ext. Arms

2022-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10/7 Calorie Row
------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 OHS
- 5 Hang Snatch
Strength
Squat Snatch (5x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 60 DU/90 Singles
- 30/21 Calorie Row
- 10 Thrusters
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 55/45
Mobility
- Saddle Pose w/Eagle Arms
- Puppy Dog
- Down Dog

2022-09-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 12/9 Calorie Bike
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Glute Bridges
- 5 Strict Pull-Ups
--------------------
- 5 Good Mornings
- 5 Back Squats
- 5 Shoulder Press
- 5 Front Squats
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 25/18 Calorie Bike
- 15 AbMat Sit-Ups
- 10 Deadlifts
- 100m Farmers Carry
Alpha: 155/105; 53/35
Omega: 125/85; 44/26
Fitness: 95/65; 35/20
Mobility
- Bound Ankle
- Single Leg Forward Fold
- Single Leg Saddle

2022-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 400m Bike
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Mobility
- Legs Up Wall
- Fragon Pose
- Dragon

2022-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 5 Rocket Jumps
Tabata 8x20:10
- Flutter Kicks
- Plank K2E
- Scissor Kicks
- Plank Shoulder Taps
--------------------------
- PVC Pass-Through
Strength
Glute Bridge (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 35 Air Squats
- 25 Floor Press
- 15 WTD Sit-Ups
- 5 Power Snatch
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
Mobility
- Down Dog
- Puppy Dog
- Pigeon Pose

2022-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Push-Ups
- 250m Row
- 10 Jumping Air Squats
- 800m Bike
--------------------------
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (Time)
- 1600m Row
- 800m Run
- 800m Row
- 400m Run
- 400m Row
- 200m Run
Mobility
- Low Dragon
- Couch Stretch
- Twisted Cross

2022-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Mobility
- Saddle w/Archer Arms
- Lizard Pose
- Bound Ankle

2022-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Lunges
- 10 Sit-Ups
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Rocket Jumps
- PVC Snatch Balance
------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Front Squats
- 5 Hang Snatch Pulls
- 5 Hang P Snatch
- 5 OHS
Strength
Squat Snatch (5x3 q 2min)
Metcon
Metcon (Time)
30-20-10
- T2B/K2E/Sit-Ups
- Front Rack Lunges
then;
- 50 Front Squats
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Foam Roll Quads/Lats/Glutes

2022-09-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
--------------------
- 5 Glute Bridges
- 5 RDL
- 5 Front Squats
- 5 Front Rack Lunges
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
Four Rounds
- 1 min Deadlifts
- 1 min Lateral Burpees
- 1 min S2OH
- 1 min Rest
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Records Reps
Mobility
- Supine Twist
- Saddle Pose
- Thread the Needle

2022-09-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Lats/Glutes/Hams
--------------------------
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Step-Ups
- 10 Sit-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
Mobility
- Legs Up Wall
- Foam Roll
- Bound Ankle

2022-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Glute Bridges
- 10 Push-ups
- 10 KBS
- 5/5 KB SLRDL
--------------------------
- Fire Hydrant Stretch
Strength
Deadlift (5-3-3-1-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 30 AbMat Sit-Ups
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Lizard Pose
- Couch Stretch

2022-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Push-Ups
- 10 Plank K2E
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 250m Row
--------------------------
- Pass-Throughs/Figure Eights
- PVC Front Rack Stretch
Strength
Hang Power Clean (5-3-3-1-1-1 q 2min)
*Increase wt.
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.
Mobility
- Foam Roll Lats/Glutes/Hams
- Single Leg Forward Fold
- Single Leg Saddle

2022-09-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1/2mile Bike
- 10 Lunges
- 5 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Front Rack Lunge (3-3-3-3-3q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
3min AMRAP
- 1/2 mile Bike
- Max Power Snatch
*Rest 90 sec
5min AMRAP
- 1 mile Bike
- Max Power Snatch
*Rest 90 sec
7min AMRAP
- 1.5 mile Bike
- Max Power Snatch
*Rest 90 sec
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Record Snatches
Mobility
- Puppy Dog
- Down Dog
- Frog Pose

2022-09-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------
- OH Distraction
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
Metcon
Metcon (Time)
Three Rounds
- 800m Row
- 12 Pull-Ups
- 24 BB Movement*
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*FS/PP/Squat Clean
Mobility
- Thread the Needle
- Saddle Pose w/Eagle Arms
- Seated Straddle

2022-09-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
--------------------
- Smash Forearms/Triceps
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Reps)
13min AMRAP
Buy-In: 800m Run
- 35 DU/50 Singles
1-3-6-9-12-15-18 etc.
- Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record P Cleans
Mobility
- Twisted Cross
- Low Dragon
- Dragon Pose

2022-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
DROM
-------------------------
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 200m Run
- 10 Air Squats
- 10 Leg Levers
- 10 Push-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
- 100 AbMat Sit-Ups
- 100 Push-Ups
- 100 Reverse Lunges
Every 3 Minutes
- 100 Meter Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Twisted Cross
- Legs Up Wall

2022-09-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 12/9 Calorie Row
- 10 Glute Bridges
- 5 Push-Ups
- 10 Sit-Ups
- 20 sec 6" Leg Hold
- 5 Rocket Jumps
- 10 Step-Ups
--------------------------
- Scorpion Stretch
Strength
Deadlift (12min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Row
- 9 Box Jumps/Steps 24/20
- 6 Power Cleans
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Supine Twist
- Twisted Cross
- Dragon Pose

2022-09-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata (8x20:10)
- Jumping Air Squats
- Plank Shoulder Taps
- KB RDL
- Sit-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Hang Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Eight Rounds
- 8 T2B/K2E/Sit-Ups
- 8 Burpees
- 200m Run
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Lizard Pose
- Forward Fold
- Seal Pose

2022-09-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Lunges
--------------------------
- 30 sec Squat Hold w/BB
Strength
Front Rack Lunge (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 400m Row or Ski
- 10 Strict Press
- 10 WTD Sit-Ups
Alpha: 95/65; 45/35
Omega: 75/55; 25/15
Fitness: 45/35; 15/10
Mobility
- Low Dragon
- Legs Up Wall
- Couch Stretch

2022-09-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------
- Pigeon on a Box
- Banded Blackburns
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
Metcon
Metcon (Time)
Ten Rounds
- 5 Box Jumps/Steps 24/20
- 5 Front Squats
- 5 KB Snatches
*EMOM 5 Burpees
Alpha: 95/65; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
Mobility
- Seated Straddle
- Dragon Pose
- Saddle w/Archer Arms

2022-09-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Labor Day***9AM Class Only
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
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
- Low Dragon
- Dragon Pose
- Twisted Cross

2022-09-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 10 Calorie Row
- 5 Push-Ups
- 5 Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
Metcon
Metcon (Time)
Five Rounds
- 40/30 Calorie Row
- 3 Rope Climbs 15'
- 20 Double KB Deadlifts
- 100 Meter Farmers Carry
Alpha: Rope; 53/35
Omega: 9 Strict PU; 44/26
Fitness: 15 RR; 35/20
Mobility
- Pigeon Pose
- Puppy Dog
- Bound Ankle

2022-09-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 800m Bike
--------------------------
- Instep Series Stretch
Strength
Deadlift (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
9min AMRAP
- WBS
EMOM
- 5 Deadlifts
Alpha: 20/14; 185/125
Omega: 16/12; 155/105
Fitness: 14/10; 115/75
*Record WBS
Mobility
- Foam Roll Glutes/Hams
- Couch Stretch
- Supine Twist

2022-09-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
Tabata 8x20:10
- Calorie Rowing
- Push-Ups
- Calorie Biking
- Lunges
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Hang Power Clean (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 800m Bike
- 500m Row
- 400m Run
Mobility
- Seated Straddle
- Down Dog
- Legs Up Wall

2022-08-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KBS
- 5 KB SLRDL
- 10 Calorie Row
--------------------------
- Banded Low Dragon
Strength
Front Rack Lunge (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
- 12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Seated Forward Fold
- seal Pose
- Saddle Pose

2022-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Banded Blackburns
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
Metcon
Metcon (Time)
Five Rounds
- 1/2 Mile Bike
- 30 DU/50 Singles
- 8 Push Press
Alpha: DU; 105/80
Omega: 85/60
Fitness: 70/50
Mobility
- Low Dragon
- Puppy Dog
- Lizard Pose

2022-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Sled Push/Pull
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Step-Ups
-----------------------------
- OH Distraction
Strength
Bench Press (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 30 Lunges
- 20 WTD Sit-Ups
- 15 Box Jumps/Steps
- 10 Deadlifts
Alpha: 45/35 ; 30/24; 225/155
Omega: 35/25; 24/20; 185/125
Fitness: 15/10; 20; 155/105
Mobility
- Thread the Needle
- Twisted Cross
- Supine Twist

2022-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
--------------------------
- Set Up For WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Omega: 105/70; Kipping
Fitness: 75/55; RR
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Seated Straddle

2022-08-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Deadlift (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
Every 3 min x Five Rounds
- 400m Run
- Max Muscle Ups
Alpha: Ring or Bar
Omega: Burpee Pull-Ups
Fitness: Burpee Jumping PU
*Record Reps
Mobility
- Instep Series Stretch
- Foam Roll Glutes/Hams/Calves
- Legs Up Wall

2022-08-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Row
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Sit-UPs
- 10 Glute Bridges
- 10 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
--------------------------
- PVC Pass-Throughs
Strength
Hang Power Clean (5x3 q 2min)
Metcon
Metcon (Time)
- 75 Power Snatches
*Every 2 min 10 WBS
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
Mobility
- Pigeon Pose
- Forward Fold
- Seal Pose

2022-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 7/5 Calorie Row
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
--------------------------
- Pigeon On a Box
Strength
Front Rack Lunge (5x3 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 15/12 Calorie Row
- 10 KB Box Step-Ups 24/20
- 30 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Lizard Pose
- Saddle Pose
- Couch Stretch

2022-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Broad Jumps
- 200m Run
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 6 T2B/K2E/Sit-Ups
- 6 Deadlifts
- 6 Lateral Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 105/70
Mobility
- Supine Twist
- Puppy Dog
- Down Dog

2022-08-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
Tabata 8x20:10
- RDL
- Shoulder Press
- Lunges
- Glute Bridges
-------------------------
- Banded Blackburns
Strength
Bench Press (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 30/20 Calorie Row
- 8 Hang Clean & Jerks
- 7 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Dragon Pose
- Thread the Needle

2022-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Jumping Air Squats
- 15 Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 20 Pull-Ups
- 30 GHD Sit-Ups
- 400m Row
- 50 DU/75 Singles
Alpha: PU; GHD; DU
Omega: Banded; WTD SU; DU
Fitness: RR; Sit-Up; Singles
Mobility
- Couch Stretch
- Dragon
- Bound Ankle

2022-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 30 sec HS Hold
- 800m Bike
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
2-4-6-8-10-etc.
- HSPU
- Calorie Bike
- Back Squat
Alpha: HSPU; 135/95
Omega: HRPU; 115/75
Fitness: PU; 75/55
Mobility
- Supine Twist
- Lizard Pose
- Thread the Needle

2022-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Sets
- 3 Calorie Row
- 6 Sit-Ups
- 3 Rocket Jumps
- 12 KBS
--------------------------
- PVC Front Rack Stretch
- Pass-Through/Figure Eights
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 9/6 Calorie Row
- 6 T2B/K2E/Sit-Ups
- 3 Hang Power Snatch
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
Mobility
- Seal Pose
- Single Leg Saddle
- Pigeon Pose

2022-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
400m Run
Tabata 8x20:10
- Wall Sit
- Plank
- Lunges
- Plank K2E
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
Cindy on the Run
20min AMRAP
- 5 C2B Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 2 min - 200m Run
Alpha: C2BPU
Omega: PU
Fitness: Banded/RRx2
Mobility
- Low Dragon
- Couch Stretch
- Foam Roll Lats/Glutes/Hams

2022-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 30 Wall Sit
- 5 Push-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 10 Step-Ups
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (Time)
- 100m Farmers Carry
- 50 Sit-Ups
- 40 Box Jumps/Steps 24/20
- 30 Front Rack Lunges
- 20 Push Press
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
Mobility
- Saddle w/Eagle Arms
- Puppy Dog
- Single Leg Forward Fold

2022-08-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 KB SLRDL
- 8 Gobelt Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 10 KB Glute Bridges
- 10 Push-Ups
------------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 800m Bike
- 400m Row
- 200m Run
--------------------
10 Rounds
- 5 KB Deadlifts
- 5 KB Floor Press
- 5 KB Power Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*2bells each movement
Mobility
- Twisted Cross
- Tall Saddle
- Seated Straddle

2022-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Cal Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10/7 Cal Bike
Metcon
Metcon (Time)
Fifteen Rounds
- 15/12 Calorie Row
- 12 Burpees
Mobility
- Seated Forward Fold
- Seal Pose
- Thread the Needle

2022-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Push-Ups
- 800m Bike
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Weight)
1-2-3-4-5
- Deadlift
- Floor Press
- Power Clean
*Use heaviest weight possible for all movements
**Record time in Notes
Mobility
- Supine Twist
- Frog Pose
- Dragon Pose

2022-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- Sled Push/Pull
- 30 sec Plank
- 10 Swimmers
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
----------------------------
PVC Front Rack Stretch
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 30 DU/60 Singles
- 10 OH WTD Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
Mobility
- Pigeon Pose
- Puppy Dog
- Saddle W/Eagle Arms

2022-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 8 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- PVC Pass-Through/Figure Eights
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Mobility
- Couch Stretch
- Legs Up Wall
- Down Dog

2022-08-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
Tabata 8x20:10
- Mtn Climbers
- Air Squats
- Plank Shoulder Taps
- Lunges
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Thrusters
- 30 DU/45 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
Mobility
- Low Dragon
- Foam Roll Lats/Glutes/Hams/Calves
- Tall Saddle

2022-08-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 8 Step-Ups/Jumps
- 5/5 KB Presses
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 10 Alt. KB Snatches
- 8 Box Jumps/Steps 24/20
*Every 2 min
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Lizard Pose
- Seated Straddle

2022-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
-400m Run
**Set-Up for WOD**
Metcon
Extortion 17 (Time)
Eight Rounds
- 6 Rope Climbs*
- 31 Deadlifts
- 31 S2OH
- 31 Power Cleans
- 31 Front Squats
**Buy Out**
- 2017m Row
95lbs Men
65lbs Ladies
*31 Pull-Ups or RR
In honor of the 31 brave hero’s
who lost their life on 8/6/2017 in the Tangi Valley of Wardak Province after an RPG hit their Chinook helicopter. The single, largest loss of Life in US Navy SEAL History.
***60min Time Cap***
Mobility
- Twisted Cross
- Ext. Arm Lizard Pose
- Supine Twist

2022-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run - 5 Hanging Shoulder Shrugs- 5 Strict Pull-Ups- 5 Swimmers- 5 Push-Ups- 5 Glute Bridges- 5 Sit-Ups- 5 Air Squats- 5 Lunges
Strength
Deadlift (5x5 q 2min)
Metcon
Angie (Time)
For Time: 100 pullups 100 pushups 100 situps 100 air squats
Mobility
- Lizard Pose- Foam Roll Lats/Glutes/Hams- Seated Straddle

2022-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Three Sets
- 1 mile Bike
- 500m Row
- 400m Run
Mobility
- Low Dragon
- Seal Pose
- Saddle Pose

2022-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 7/5 Calore Row
- 10 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5/5 KB SLRDL
- 5/5 KB Presses
- 5/5 KB Cleans
- 5/5 Suitcase KB Lunges
- 10 Box Step-Ups
--------------------------
- Pigeon on a Box
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10/8 Calorie Row
- 8 Single KB Hang Clean
- 6 Single KB Box Step-Ups 24/20
- 200m Run
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Saddle w/Eagle Arms
- Puppy Dog
- Cat/Cow Pose

2022-08-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 10 Push-Ups
- 5 Rock Jumps
- 10 Ring Rows
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
12min EMOM
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
- Max Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*Record Burpees
Mobility
- Foam Roll Glutes/Hams
- Couch Stretch
- Supine Twist

2022-08-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Push-Ups
- 10 Air Squats
- 10 Calorie Bike
-------------------------------
- Banded Blackburns
- 15 Plate Raises 25/15
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 7 Push-Ups
- 14 WBS
*Every 2 min 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Twisted Cross
- Thread the Needle
- Dragon Pose

2022-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 10 Swimmers
- 10 Glute Bridges
- 200m Row
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
Metcon
Metcon (Time)
Five Rounds
- 400/300m Row
- 2 Rope Climbs 15'
- 10 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard w/Ext. Arms
- Puppy Dog
- Twisted Cross

2022-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 200m Run
- 30 sec Plank
- 10 Air Squats
- 10 Calorie Bike
--------------------------
- 5 Glute Bridges
- 5 RDL
- 5 Shoulder Press
- 5 Good Mornings
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 12 Push Press
- 9 T2B/K2E/Sit-Ups
- 7/5 Calorie Bike
- 200m Run
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Instep Series Stretch

2022-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Crab Walk
- 10 Push-Ups
- 10 Glute Bridges
- 5 Swimmers
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
--------------------------
- Pigeon on Box
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Six Rounds
- 10 Burpees
- 10 Back Squats
- 10 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*No Rack
Mobility
- Supine Twist
- Pigeon on Box
- Down Dog

2022-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Annie's on a Boat (Time)
100-80-60-40-20
- DU
50-40-30-20-10
- Calorie Row
- Sit-Ups
*Singles
150-120-90-60-30
Mobility
- Low Dragon
- Seal Pose
- Forward Fold

2022-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl
- 10 Lunges
- 10 Push-up
- 10 Air Squats
- 5 Strict Pull-Ups
- 1/2 mile Bike
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (Time)
- 50 Pull-Ups
- 100 HRPU
- 3 mile Bike (4800m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
Mobility
- Thread the Needle
- Foam Roll Glutes/Hams
- Lizard Pose

2022-07-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Tabata 8x20:10
- Plank Shoulder Taps
- Calorie Row
- Plank
- KBS
------------------------------
- 5 Bent Over Row
- 5 Shoulder Presses
- 5 Front Squats
- 5 Hang Power Cleans
- 5 Good Mornings
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 9 Hang Power Cleans
- 45 Air Squats
- 15/12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Twisted Cross
- Dragon Pose
- Puppy Dog

2022-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Glute Bridges
- Sled Push/Pull
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
Metcon
Metcon (Time)
- 200/150m Row
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 135/95; Sit-Ups
Mobility
- Forward Fold
- Seal Pose
- Seated Straddle

2022-07-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Presses
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Pigeon on a Box
Strength
Romanian DeadLift (RDL) (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 15 Front Squats
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Single Leg Saddle

2022-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5/5 KB Single Arm Pulls
- 5/5 KB Single Arm Presses
- 8 Goblet Squats
- 5 Rocket Jumps
- 10 Lunges
--------------------------
- Pass-Through/Figure Eights
- OH Distraction
Strength
Hang Power Snatch (12min to heaviest)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 100 DU/150 Singles
- 30 Push-Ups
- 50 KB Snatches
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Low Dragon
- Thread the Needle

2022-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Tabata 8x20:10
- Flutter Kicks
- MB RDL
- Scissor Kicks
- MB Squats
--------------------------
- 500m Row
- Instep Series Stretch
Strength
Back Squat (5-3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
Ten Rounds
- 15 Sit-Ups
- 10 WBS
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms

2022-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Lunges
------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 35 Pull-Ups
- 70 HRPU
- 1.5 mile Bike (2400m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
Mobility
- Twisted Cross
- Lizard Pose
- Puppy Dog

2022-07-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Celebrate National Ice Cream Day***
Join us for Fannie Lou's Ice Cream
Warm-up
- 200m Row
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Sit-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 800m Bike
Strength
Push Press (12min to heaviest)
Metcon
Metcon (Time)
- 30 Clean & Jerks
- 1mile Bike
- 30 C2B Pull-Ups
- 800m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Bound Ankle
- Instep Series Stretch
- Standing Straddle

2022-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 50 DU/100 Singles
Metcon
Metcon (Time)
200-400-600-800m
- Run
20-40-60-80
- DU/Singles x2
5-10-15-20
- Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Lizard Pose
- Couch Stretch

2022-07-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
Strength
Romanian DeadLift (RDL) (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15/12 Calorie Row
- 7 Thrusters
- 7 C2B Pull-Ups
- 7 Burpees
Alpha: 75/55; C2BPU
Omega: 55/45; PU
Fitness: 45/35; RR
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Dragon

2022-07-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 KB SLRDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 5/5 KB Snatch
--------------------------
- Figure Eights/Pass-Throughs
- OH Distraction
Strength
Hang Power Snatch (3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 OHS
- 30 KB Hang Snatches
- 60 DU/90 Singles
Alpha: 95/65; 53/35; DU
Omega: 75/55; 44/26; DU
Fitness: 45/35; 35/20; Singles
Mobility
- Foam Roll Lats/Glutes/Hams
- Puppy Dog
- Down Dog

2022-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Bike
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Back Squat (12 min to heaviest)
Metcon
Metcon (Time)
- 60 Deadlifts
- 15 Calorie Bike
- 45 Hang Power Cleans
- 15 Calorie Bike
- 30 S2OH
- 15 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Pigeon Pose
- Legs Up Wall
- Single Leg Forward Fold

2022-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 25 Pull-Ups
- 50 HRPU
- 1 mile Run
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
Mobility
- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms

2022-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Step-Ups
- 200m Run
Strength
Push Press (3-3-3-1-1-1q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 500/400 Meter Row
- 12 Front Squats
- 21 Box Jumps 24/20
Alpha: 155/105
Omega: 125/80
Fitness: 115/75
*No Rack
Mobility
- Couch Stretch
- Foam Roll Quads/Glutes
- Seal Pose

2022-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15 Calorie Bike
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
Metcon
Metcon (Time)
Five Rounds
- 15/12 Calorie Bike
- 10 Burpees
*Rest 5 Minutes
Five Rounds
- 10 Power Cleans
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Legs Up Wall
- Seated Straddle
- Lizard w/Ext. Arms

2022-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB OHS
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
Strength
Romanian DeadLift (RDL) (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
21-15-9
- Deadlifts
- 200m Run
- Double KB S2OH
- 200m Run
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
Mobility
- Supine Twist
- Low Dragon
- Seated Forward Fold

2022-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***World Chocolate Day***
- Stop by for a treat
Warm-up
- 10 Calorie Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Jumping Lunges
- 10 Air Squats
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
Strength
Hang Power Snatch (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (8 Rounds for calories)
Every 2 min x 8 Rounds
- 3 Bar Muscle-Up/5 Pull-Ups
- 10 Air Squats
- 15 AbMat Sit-Ups
- Max Calorie Row
Alpha: MU
Omega: Kipping/Banded
Fitness: RR
Mobility
- Seated Straddle
- Thread the Needle
- Couch Stretch

2022-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Drag/Push
- 10 Lunges
- 8 Step-Ups
- 10 Air Squats
- 30 sec Wall Sit
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Pigeon on a Box
Strength
Back Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 40 DU/80 Singles
- 20 Push-Ups
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
Mobility
- Foam Roll Lats/Glutes/Hams
- Lizard Pose
- Twisted Cross

2022-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Ten Rounds
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Single Leg Saddle Pose
- Bound Ankle

2022-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy Independence Day
***8AM CLASS ONLY***
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Mobility
- Supine Twist
- Lizard Pose
- Couch Stretch

2022-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Sets
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Metcon
Metcon (Time)
- 1000/800m Row
- 50 Thrusters
- 30 Bar-Facing Burpees
- 50 Thrusters
- 1000/800m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Foam Roll Lats/Hams/Calves
- Twisted Cross
- Lizard w/Ext. Arms

2022-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Jumping Lunges
- 10 Push-Ups
- 200m Run
- 5/5 Single Leg RDL
Strength
Romanian DeadLift (RDL) (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
Four Rounds
- 800m Bike
- 25 Deadlift
- 800m Bike
- 25 Floor Press
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
Mobility
- Supine Twist
- Pigeon Pose
- Down Dog

2022-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Snatches
- 15 KBS
Strength
Hang Power Snatch (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Forward Fold
- Bound Ankle
- Foam Roll Glutes/Hams
Health for All Means All

2022-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 10 Glute Bridges
--------------------------
- Instep Series Stretch
Strength
Back Squat (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
12-9-6
- Hang Power Snatch
- 400m Run
- Pull-Ups
Alpha: 95/65
Omega: 75/55; Banded
Fitness: 45/35; RR
Mobility
- Standing Straddle
- Dragon Pose
- Saddle w/Eagle Arms

2022-06-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- OH Distraction
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
Five Rounds
- 500m Row
- 15 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Seal Pose
- Thread the Needle

2022-06-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- Duck Walk
----------------------------
- Banded Blackburns
Strength
Push Press (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Push Press
- Front Squat
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle Pose
- Low Dragon
- Twisted Cross

2022-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 500m Row
- 10 Lunges
- 10 Shoulder Planks
- 1600m/1 mile Bike
Metcon
Metcon (Time)
- 2000m Row
- 50 WBS
- 3200m/2 mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
Mobility
- Seated Forward Fold
- Sphinx Pose
- Instep Series Stretch

2022-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Quick Foam Roll Hams
--------------------------------
- 200m Run
- Sled Pull
- Bear Crawl
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 1 Deadlift
- 1 Burpee Pull-Up
- 1 KB Thruster (1bell)
- 2 Deadlifts
- 2 Burpee Pull-Ups
- 2 KB Thrusters
- etc.
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
Mobility
- Supine Twist
- Lizard Pose
- Bound Ankle

2022-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Row
- 5 Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 10 Step-Ups
- 10 Lunges
- 5 Rocket Jumps
--------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Snatch Grip Press
- 5 OHS
- 5 Hang Power Snatch
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Pigeon Pose
- Thread the Needle
- Dragon Pose

2022-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
Tabata 8x20:10
- Air Squats
- Flutter Kicks
- Lunges
- Scissor Kicks
--------------------------------
- Banded Pigeon Pose
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
50-40-30-20-10:
- AbMat Sit-ups
- OH Plate Lunges
Alpha: 45/35
Omega: 35/25
Fitness: 25/15
Mobility
- Lizard Pose
- Seal Pose
- Single Leg Saddle

2022-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- Bear Crawl
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 250m Row
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 1000/800m Row
- 150 DU/200 Singles
- 800m Run
- 150 DU/200 Singles
- 1000/800m Row
Omega: DU
Fitness: Singles
Mobility
- Twisted Cross
- Low Dragon
- Legs Up Wall

2022-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Every 3 min...Until 75 Reps
- 800m Bike
- 10 Front Squats
- Max Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Quads/Glutes
- Tall Saddle Pose
- Single Leg Forward Fold

2022-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
USA Powerlifting Competition
- $10 Entry
Come and Watch athletes lift from several southern states

2022-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 10 Calorie Row
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 10 Squat Clean
- 15 WBS
- 20 Calorie Row
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
Mobility
- Down Dog
- Forward Fold
- Puppy Dog

2022-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 0H Distraction
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 GHD Sit-Ups/WTD Sit-Ups/Sit-Ups
- 10 Burpees
Alpha: GHD
Omega: 25/15
Fitness: Sit-Ups
Mobility
- Lizard Pose
- Couch Stretch
- Bound Ankle

2022-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Step-Ups
- 10 Calorie Bike
--------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Calorie Bike
- 30 KB Snatches
- 15 Burpee Box Jumps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Dragon Pose
- Seated Forward Fold

2022-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 250m Row
- 10 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
- 10 Air Squats
- 250m Row
--------------------------------
- 2min DU Practice
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 500m Row
- 30 Push Press
- 100 DU/150 Singles
- 500m Row
- 30 Front Squats
- 100 DU/150 Singles
- 500m Row
- 30 Thrusters
- 100 DU/150 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Twisted Cross
- Thread the Needle

2022-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Trhough
- 10 OHS w/PVC
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 KBS
- 5/5 KB Presses
- 5/5 KB Single Leg RDL
--------------------------------
- Banded Blackburns
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 800m Bike
- 12 Deadlifts
- 30 AbMat Sit-ups
- 100m Farmers Carry
Alpha: 185/125; 53/35
Omega: 155/105; 44/26
Fitness: 135/95; 35/20
Mobility
- Standing Straddle
- Seal Pose
- Supine Twist

2022-06-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Pull-Ups
--------------------------------
- OH Distraction
Metcon
Metcon (Time)
- 2000m Row
- 50 WBS
- 3200m/2mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
Mobility
- Forward Fold
- Seal Pose
- Foam Roll Glutes/Hams/Calves

2022-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Glute Bridges
- 10 Calorie Row
--------------------------------
- 5 RDL
- 5 Good Mornings
- 5 Back Squats
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10 T2B/K2E/Sit-Ups
- 10 Burpees
- 10 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Dragon Pose
- Forward Fold
- Seated Straddle

2022-06-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Banded Blackburns
--------------------------------
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Snatch High Pull
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 9 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
Alpha: 225/155; DU; 20/14
Omega: 185/125; DU; 16/12
Fitness: 135/95; Singles; 14/10
Mobility
- Supine. Twist
- Seal Pose
- Down Dog

2022-06-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Dips
- 800m Bike
--------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 30 KBS
- 15 Floor Press
Alpha: 70/53; 135/95
Omega: 53/35; 115/75
Fitness: 44/26; 95/65
Mobility
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Twisted Cross

2022-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Crab Walk
- 200m Run
- Sled Push/Drag
- 10 Reverse Lunges
- 5 KB RDL
- 5 KB Presses
- 10 KBS
--------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Ten Rounds
- 200m Run
- 15 KB Reverse Lunge Steps (1 bell)
- 10-1 KB S2OH (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Double Needle
- Puppy Dog
- Low Dragon

2022-06-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 5/5 Box Steps
--------------------------------
- OH Distraction
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 7 Box Jump Overs 24/20
- 7 C2B Pull-Ups
- 7 Power Cleans
Every 5 min
- 400m Run
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RRx2; 55/45
Mobility
- Low Dragon
- Thread the Needle
- Lizard Pose

2022-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Drag
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Scapula Push-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 200m Run
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 21 Lateral Barbell Burpees
Then,
21-15-9
- Deadlifts
- 400m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Low Dragon
- Legs Up Wall
- Thread the Needle

2022-06-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Bear Crawl
- Duck Walk
- 10 Glute Bridges
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 20 C2B Pull-Ups
12-9-6
- Front Squats
- 50 DU/75 Singles
Alpha: C2BPU; 135/95; DU
Omega: PU; 115/75; DU
Fitness: RR; 75/55; Singles
*No Rack
Mobility
- Saddle Pose
- Single Leg Saddle
- Bound Ankle

2022-06-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15 Calorie Row
- 5 Yoga Push-Ups
- 5 WTD Push-Ups 15/10
- 5 WTD Sit-Ups15/10
- 5 WTD Lunges15/10
- 5 Plate Raises
- 5 Rocket Jumps
--------------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (Time)
- 20 Calorie Row
- 30 WTD Push-Ups
- 40 WTD Sit-Ups
- 50 OH WTD Lunges
Alpha: 35/25
Omega: 25/15
Fitness: 15/10
*Use Plate
Mobility
- Twisted Cross
- Supine Twist
- Dragon Pose

2022-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 500m Row
- 10 Push-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*15min each lift
Mobility
- Foam Roll Lats/Glutes/Hams
- Standing Straddle
- Single Leg Forward Fold

2022-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Sled Push
- 200m Run
- Sled Pull
- 200m Run
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Run Annie Run (Time)
50-40-30-20-10
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
Mobility
- Couch Stretch
- Low Dragon
- Seal Pose

2022-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Honor our Fallen on Memorial Day***
8AM Only Class
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Enjoy an amazing day...

2022-05-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1600m bike
- 10 Step-Ups
- 10 Sit-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 800m Run
Metcon
Metcon (Time)
- 800m Bike
- 25 AbMat Sit-Ups
- 800m Bike
- 30 KB Hang Snatches
- 800m Bike
- 40 KB Lunges
- 800m Bike
- 45 KBS
- 800m Bike
- 50 KB Box Steps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Couch Stretch
- Lizard Pose

2022-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- Bear Crawl
- 5 Strict Pull-Ups
- 7 Push-Ups
- 12 Air Squats
- 15 Lunges
- 200m Run
Strength
Bench Press (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 10 Pull-Ups
- 400m Row
- 20 Push-Ups
- 800m Bike
- 30 Air Squats
Mobility
- Low Dragon
- Couch Stretch
- Legs Up Wall

2022-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
--------------------------------
- Forearm Stretch
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
Three Rounds
- 3 Power Cleans
- 6 Push-ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Legs Up Wall
- Instep Series Stretch
- Thread the Needle

2022-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 100m Farmer Carry
- 5 Double KB RDL
- 5 Double KB Presses
- 5 Double KB Clean
- 5 Double KB Front Squats
- 5 Double Russian KBS
- 10 KB Glute Bridges
- 10 Double KB Floor Press
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 50 Goblet Squats (1bell)
- 400m Run (800m Bike)
- 30 KB Bench Press (2 bells)
- 200m Farmer Carry (2 bells)*
- 10 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RRx2
*Inside 6 lengths
Mobility
- Bound Ankle
- Down Dog
- Twisted Cross

2022-05-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges
- 5 Rocket Jumps
- 400m Run
--------------------------------
- Banded Blackburns
Strength
Split Jerk (12min to heaviest)
Metcon
Metcon (Time)
- 1 Mile Run
- 300 DU/450 Singles
- 2000m Row
Mobility
- Couch Stretch
- Dragon
- Seal Pose

2022-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 2min DU Practice
--------------------------------
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Pull-Ups
- 200m Row
Strength
Front Squat (3-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 50 Floor Press
- 400m Run
- 30 Power Clean
- 200m Row
- 10 Glute Bridges
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Low Dragon
- Supine Twist
- Ext. Arm Lizard

2022-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
Metcon
Metcon (Time)
- 50 Deadlifts
- 50 T2B/K2E/Sit-Ups
- 50 Box Jump/Step Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Single Leg Saddle
- Single Leg Forward Fold
- Down Dog

2022-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
--------------------------------
- Smash Forearms/Triceps
Strength
Bench Press (14min to heaviest)
Metcon
Metcon (Time)
- 21 Squat Clean
- 500/400m Row
- 15 Squat Clean
- 500/400m Row
- 9 Squat Clean
- 500/400m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Supine Twist
- Thread the Needle

2022-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 MB RDL
- 5 MB Presses
- 5 MB Squats
- 5 MB Clean
- 200m Run
- 5 Push-Ups
- 5 Dips
- 10 Air Squats
--------------------------------
- PVC Front Rack Stretch
Strength
Power Clean (3-3-3-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 200m Run
- 10 Burpees
- 25 Max Wallballs
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Forward Fold
- Saddle w/Archer Arms

2022-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 3 Pull-Ups
- 7 Push-Ups
- 10 Air Squats
- Sled Push/Pull
--------------------------------
- 10 WTD Glute Bridges
Strength
Deadlift (15min to heaviest)
Metcon
Metcon (3 Rounds for reps)
Three Rounds
- 1 min Pull-Ups
- 2 min Push-Ups
- 3 min Air Squats
*Rest 1 min
Alpha: Pull-Ups
Omega: Banded or Jumping Pull-Ups
Fitness: Ring Rows
Mobility
- Forward Fold
- Single Leg Split
- Dragon Pose

2022-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Drag
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------------
- Banded Blackburns
Strength
Split Jerk (3-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 20 Push-Ups
- 800m Bike
- 50 Air Squats
Mobility
- Low Dragon
- Ext. Arm Lizard
- Seated Straddle

2022-05-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- Crab Walk
- 10 Glute Bridges
- 10 Sit-Ups
- 8 Step-Ups
- 10 Push-Ups
- 10 Lunges
--------------------------------
- Banded Low Dragon
Strength
Front Squat (14min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 27 Sit-Ups
- 21 Box Jumps/Steps 24/20
- 15 Deadlifts
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Couch Stretch
- Foam Roll Quads/Glutes/Hams/Lats
- Legs Up Wall

2022-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Run
- Bear Crawl/Crab Walk
- 5 Air Squats
- 5/5 Lunges
- 5 Push-Ups
- 5 Hanging Scapula Pulls
- 5 Pull-Ups
Metcon
Metcon (Time)
30min AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
***Every 5 min; 400m Run
Mobility
- Dragon Pose
- Legs Up Wall
- Lizard Pose

2022-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Jumping Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 WTD Glute Bridges
- 5/5 KB Floor Press (2)
- 10 Double Russian KBS
- 5/5 KB Presses (2)
--------------------------------
- Banded Blackburns
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 15 Power Snatches
- 1 mile Bike
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Saddle Pose
- Seated Straddle

2022-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Pish-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 5 Step-Ups
- 10 Lunges
--------------------------------
- PVC Fromt Rack Stretch
- Figure Eights/Pass-Throughs
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
2-4-6-8-10-12...etc
- WTD KB Step-Up (1 bell)
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Forward Fold
- Single Leg Split
- Seal Pose

2022-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Bear Crawl
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Down Dog
- Twisted Cross

2022-05-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Calorie Bike
- 10 Push-Ups
- 5 Calorie Bike
- 10 Lunges
- 5 Calorie Bike
- 10 Jumping Air Squats
- 5 Calorie Bike
--------------------------------
- OH Distraction
Strength
Split Jerk (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 10 Calorie Bike
- 30 Back Squats
- 10 Calorie Bike
- 20 Front Squats
- 10 Calorie Bike
- 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
- Puppy Dog

2022-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 10 Lunges
- Duck Walk
- 10 Goblet Squats
- 10 KB RDL
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 30 Deadlifts
- 400m Run
- 1000m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Low Dragon
- Single Leg Split
- Supine Twist

2022-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Rounds
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 10 Air Squats
Metcon
Metcon (Time)
Five Rounds
- 20 Push-Ups
- 40 AbMat Sit-Ups
- 60 DU/90 Singles
- 800m Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Couch Stretch
- Forward Fold
- Down Dog

2022-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 5 Broad Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Thread the Needle
- Twisted Cross

2022-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/KB
- 5 Squat Jumps w/KB
- 10 KBS
- 5/5 KB Presses
- 10 Plank Shoulder Taps
- 10/7 Calorie Row
--------------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 21 KBS
- 12 Burpee Box Jumps/Steps 24/20
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Bound Ankle
- Legs Up Wall

2022-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
Tabata (8x20:10)
- WTD Glute Bridges 35/18-20
- Sit-Ups
- WTD Wall Sits 25/15
- Planks
- 200m Run
--------------------------------
- Instep Series Stretch
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10/7 Calorie Bike
- 15 T2B/K2E/Sit-Ups
- 20 WBS
Alpha: T2B; 20/14
Omega: K2E; 16/12
Fitness: Sit-Ups; 14/10
Mobility
- Lizard Pose
- Seated Straddle
- Dragon Pose

2022-05-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
--------------------------------
- Banded Blackburns
Strength
Split Jerk (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 200m Run
- 9 Burpees
- 400m Run
- 15 Burpees
- 800m Run
- 21 Burpees
Mobility
- Foam Roll Lats/Quads/Hams
- Single Leg Forward Fold
- Single Leg Saddle

2022-05-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Jog
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Push-Ups
- 5 Glute Bridges
- 10 Swimmers
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 60 Deadlifts
- 45 Hang Power Cleans
- 30 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Saddle Pose
- Supine Twist
- Twisted Cross

2022-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Pull/Push
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
Metcon
Metcon (Time)
Three Rounds
- 25 T2B/K2E/Sit-Ups
- 30 Power Cleans
- 35 Burpees
- 400m Run
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Us; 75/55
Mobility
- Down Dog
- Seal Pose
- Forward Fold
- Foam Roll

2022-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Swimmers
- 5 V-Ups
- 5 KB Box Step-Ups
- 5 Goblet Squats
- 10 KB Lunges
- 15 KBS
--------------------------------
- Smash Forearms/Triceps on Bar Collar
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Buy-In: 200m Farmer Carry
Three Rounds
- 15/12 Calorie Row
- 25 Box Jumps/Steps 24/20
- 25 Sit-Ups
- 15 Front Rack KB Lunges (2 bells)
Buy-Out: 200m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Lizard Pose
- Thread the Needle

2022-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- 10 Step-Ups
- 5 Box Dips
- 5 Push-Ups
- 5 Rocket Jumps
--------------------------------
- 5 RDL
- 5 Clean Pull
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Hang Cleans
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 800m Bike
- 12 Back Rack Lunges
- 15 Push-Ups
- 21 Box Jumps/Step Ups 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Frog Pose
- Dragon
- Foam Roll Glutes/Hams/Quads

2022-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Quick Foam Roll Glutes/Hams
--------------------------------
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 200m Row
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (4 Rounds for reps)
Four Rounds
- 400m Run
- Max Unbroken Strict Pull-Ups
- 400m Row
- Max Unbroken Bench Press
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Single Leg Saddle
- Seated Straddle

2022-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Squat Jumps
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
--------------------------------
- Banded Blackburns
Strength
Split Jerk (5x3 q 2min)
Metcon
Grettel (Time)
10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Omega: 95/65
Fitness: 75/55
Mobility
- Dragon
- Twisted Cross
- Thread the Needle

2022-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Duck Walk
- 10 Plank K2E
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 Calorie Bike
- 30 Calf Raises
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 21 Thrusters
- 100 DU/150 Singles
- 15 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose
- Saddle w/Archer Arms
- Single Leg Forward Fold

2022-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 800m Bike
Metcon
Metcon (Time)
- 30 Clean and Jerks
- 800m Run
- 10 Rope Climbs 15'
- 800m Run
- 50 Burpees
Alpha: 135/95; Rope Climbs
Omega: 95/65; 30 Pull-Ups
Fitness: 65/45; 50 Ring Rows
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Couch Stretch

2022-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 10 Swimmers
- 10 V-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
--------------------------------
- OH Distraction
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
- 50 Shoulder to Overhead
- 50 Shoulder to Overhead
- Max Shoulder to Overhead
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
*Rest 3 Minutes
Metcon (AMRAP - Reps)
7min AMRAP
- 50 Hang Power Cleans
- 50 Hang Power Cleans
- Max Hang Power Cleans
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
*Rest 3 Minutes
Metcon (AMRAP - Reps)
7min AMRAP
- 50 Front Squats
- 50 Front Squats
- Max Front Squats
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
Mobility
- Twisted Cross
- Thread the Needle
- Saddle Pose
Happy Earth Day

2022-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 KB RDL
- 250m Row
- 10 Sit-Ups w/KB
- 800m Bike
- 10 Lunges w/KB
- 200m Run
- 15 KBS
--------------------------------
- Wrist Mobility w/Band
- Smash Forearms/Triceps
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 400m Row
- 20 Sit-Ups
- 800m Bike
- 20 Lunges
- 400m Run
Mobility
- Pigeon Pose
- Seated Straddle
- Legs Up Wall

2022-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Step-Ups
- 250m Row
--------------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Deadlifts
- 21 Box Jump/Step Overs 24/20
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Down Dog
- Seal Pose

2022-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Lunges
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
- PVC Pass-Throughs
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 400m Run
- 15 Overhead Squats
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Low Dragon
- Dragon Pose

2022-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
- 10 Lunges
- 10 Sit-Ups
- Duck Walk
- 10 Push-Ups
- 10 Strict Pull-Ups (break-up)
--------------------------------
- Banded Blackburns
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
- 50 C2B Pull-Ups
- 50 Push-Ups
- 50 Sit-Ups
- 50 Air Squats
**Every 2 Minutes 10/7 Cal Bike
Alpha: C2BPU
Omega: PU
Fitness: Banded or RR
Mobility
- Saddle Pose
- Foam Roll Quads/Glutes
- Twisted Cross

2022-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 400m Run
- 10 Air Squats
Metcon
Metcon (5 Rounds for reps)
Five Rounds
- 1 Minute WBS
- 1 Minute Box Jump Overs 24/20
- 1 Minute Burpees
- 1 Minute Calorie Row
*Rest 2 Minutes
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
***Order Determined by Egg Hunt
Mobility
- Foam Roll
- Instep Series Stretch
- Pigeon Pose

2022-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Bear Craw/Crab Walk
- 10 Glute Bridges
- 10 Air Squats
- 5 MB Cleans
- 5 MB Presses
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 500m Row
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seal Pose
- Lizard Pose
- Seated Forward Fold

2022-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Sit-Ups
- 10 Swimmers
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Power Clean (5x5 q 2min)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*Singles100-80-60-40-20
Mobility
- Low Dragon
- Seal Pose
- Foam Roll Quads/Glutes/Hams/Calves

2022-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
-5 Broad Jumps
- 10 Glute Bridges
- 200m Run
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 20/15 Calorie Row
- 20 Power Clean
- 20/15 Calorie Bike
- 20 Floor Press
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Twisted Cross
- Dragon Pose

2022-04-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 8 KB Box Steps
--------------------------------
- Banded Blackburns
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min AMRAP
- 30 KBS
- 30 Goblet Squats
- 30 Box Jumps/Steps 24/20
- 30 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Saddle Pose w/Eagle Arms
- Lizard Pose
- Seated Straddle

2022-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata 8x20:10
- Lunges
- Sit-Ups
- Air Squats
- Wall Sits
- 10 Calorie Row
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 T2B/K2E/Sit-Ups
- 400 Meter Run
- 20/15 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Legs Up Wall
- Forward Fold
- Saddle Pose

2022-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
Team Florida of Pensacola Weightlifting Meet

2022-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
- 5 Broad Jumps
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
- 5/5 KB Rows
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Twisted Cross
- Seated Foreward Fold

2022-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Glutes/Hams
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Glute Bridges
Strength
Power Clean (5x5 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
- Instep Series Stretch
- Twisted Cross
- Seated Straddle

2022-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Banded Blackburns
Strength
Deadlift (5x5 q 2min)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mobility
- Pigeon Pose
- Legs Up Wall
- Supine Twist

2022-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
- 800m Bike
------------------------------
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 5 Bear Complex
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Bear: P Cln; FS; PP; BS; PP
Mobility
- Low Dragon
- Lizard Pose
- Twisted Cross

2022-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- Sled Drag/Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Goblet Squats
------------------------------
- PVC Front Rack Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9-9-15-21
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Dragon Pose
- Saddle Pose w/Archer Arms

2022-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- Sled Push
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
------------------------------
- PVC Front Rack Stretch
Metcon
Metcon (Time)
- 500m Row
- 30 T2B/K2E/Sit-Ups
- 15 Clean & Jerks
- 500m Row
- 20 T2B/K2E/Sit-Ups
- 10 Clean & Jerks
- 500m Row
- 10 T2B/K2E/Sit-Ups
- 5 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Forward Fold
- Seal Pose
- Pigeon Pose

2022-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Push-Ups
- 10 Sit-Ups
- 5 Broad Jumps
- 8 Lunges w/PVC Pass-Through
- 10 OHS w/PVC
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 400m Run
- 15 OHS
- 3 Rope Climbs 15'
Alpha: 95/65; Rope Climbs
Omega: 75/55; 9 Strict Pull-Ups
Fitness: 45/35; 15 RR
Mobility
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
- Dragon Pose

2022-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Push-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
Strength
Tabata 8x20:10
- WTD Push-Ups 25/15
- WTD Sit-Ups
Tabata 8x20:10
- WTD Lunges 35/25
- WTD Wall Sits
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 200m Row
- 20 Sit-ups
Alpha: GHD Sit-Ups
Omega: 15/10 Wtd Sit-Ups
Fitness: Sit-Ups
Mobility
- Supine Twist
- Seal Pose
- Instep Series Stretch

2022-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 8 Calorie Bike
- 10 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 5/5 KB Rows
- 15 KBS
- 200m Run
------------------------------
- OH Distraction
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 16 KBS
- 12 Alt. Single KB Clean
- 8 Calorie Bike
- 6 Alt. KB Snatch
- 200m Run
Alpha: 53/35
Omega: 44/25
Fitness: 35/20
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Twisted Cross

2022-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 Air Squats
------------------------------
- Banded Blackburns
Strength
Bent Over Row (3-3-3-3-3 q 2min)
*Build to heaviest 3
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Forward Fold
- Frog Pose

2022-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10 Glute Bridges
------------------------------
- Banded Low Dragon
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Hang Power Cleans
- 1.0 mile Bike
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Lizard Pose
- Legs Up Wall
- Dragon Pose

2022-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Clusters
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Dragon Pose
- Legs Up Wall

2022-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Glutes
----------------------------
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Sit-Ups
- 10 Lunges
- 10 PVC Snatch Balance
- 10 OHS
------------------------------
- Pass-Throughs and Figure Eights
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (Time)
Three Rounds
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
12-9-6
- Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2022-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 10 Pull-Aparts
- 250m Row
Strength
Tabata 8x20:10
- WTD Sit-Ups
- Plank
Tabata 8x20:10
- Wall Sits
- Lunges
Metcon
Metcon (Time)
Six Rounds
- 500m Row
18-15-12-9-6-3
- Lateral Burpees Over Erg
Mobility
- Pigeon Pose
- Seal Pose
- Bound Ankle

2022-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Bear Crawl/Crab Walk
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 800m Bike
- 30 sec Plank
Strength
Shoulder Press (5-3-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- Front Squats
- Push Press
** 30 Calorie Bike
21-15-9
- Box Jumps/Steps 24/20
3-2-1
- Rope Climbs 15'
Alpha: 115/75; Rope Climb
Omega: 95/65; x3 Strict Pull-Ups
Fitness: 75/55; x5 RR
Mobility
- Ext. Arm Lizard
- Foam Roll Quads/Glutes/Hams
- Low Dragon

2022-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9-6-3
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Seal Pose
- Seated Forward Fold

2022-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch
Strength
Split Squat (5-5-5 q 2min)
*Build to heavy 5
Back Squat (3-3-3 q 2min)
*Build to heavy 3
Metcon
Metcon (Time)
Two Rounds
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 225/155; 20/14
Omega: C2BPU; 185/125; 16/12
Fitness: Banded PU/RR; 135/95; 14/10
Mobility
- Lizard Pose
- Supine Twist
- Saddle Pose

2022-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS
Metcon
HeroWOD Batman (Time)
For Time
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35 lb)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out: 4 Sets of 5 Deadlifts (80% max)
On Friday, March 6, 2015, Sergeant Andrew Joseph Doiron of Canadian Special Operations Regiment was killed in action while serving on Operation Impact in Iraq. He was 31.
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Supine Twist
Sergeant Andrew Joseph Doiron

2022-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 800m Bike
------------------------------
- Pass-Throughs and Figure Eights
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (4 Rounds for calories)
4x4min AMRAP
- 30/20 Calorie Row
- 200m Run
- Max Calorie Bike
Mobility
- Dragon Pose
- Seated Forward Fold
- Low Dragon
- Foam Roll Glutes/Hams

2022-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- BB Bicep Curls
- BB Skull Crushers
- Chin-Ups
Metcon
Metcon (Time)
- 100 Lateral Burpees Over Erg
Every 2min (Start :00)
- 250m Row
Mobility
- Seal Pose
- Instep Series Stretch
- Lizard Pose

2022-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 50 DU/50 Singles
------------------------------
- OH Distraction
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 10 S2OH
- 30 DU/45 Singles
- 50' Front Rack Lunge
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Thread the Needle
- Pigeon Pose

2022-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
4 min AMRAP
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
*Rest 2 min
Metcon (AMRAP - Reps)
4 min AMRAP
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
*Rest 2 min
Metcon (AMRAP - Reps)
4 min AMRAP
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Ext. Arms Lizard Pose
- Supine Twist
- Saddle Pose w/Eagle Arms

2022-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike
Strength
Split Squat (5-5-5 q 2min)
*Build to heavy 5
Back Squat (3-3-3 q 2min)
*Build to heavy 3
Metcon
Metcon (Time)
- 35 Power Cleans
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
Mobility
- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Instep Series Stretch

2022-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
McGuire's 5K Fun Run
***No Class***
- Pancake Breakfast
- Crawfish Boil with ADoor Realty
- Parking Lot Closed off to clients
- Arrive Early (7am) to have a spot

2022-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
General Warm-up
- 30 DU/30 Singles
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 36 DU/36 Singles
- 10 Front Squats
- 10 Shoulder Press
- 5 Hanging Shoulder Shrugs
- 30 DU/30 Singles
- 5 RDL
- 10 Thrusters
- 5 Kip Swings
--------------------------
- PVC Front Rack Stretch
Movement Prep
- 5 Jumping Pull-Ups
- 5 Thrusters 45/35
- 5 Kip Swings
- 5 Thrusters 75/55; 65/50
- 5 Pull-Ups
- 5 Thrusters 95/65; 75/55
- 5 C2B Pull-Ups
- 30 DU/30 Singles
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
Mobility
- Saddle w/Archer Arms
- Low Dragon
- Dragon Pose
- Twisted Cross

2022-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Air Squats
- 5/5 Lunges
- 30 sec Plank
- 5 Dips
- 5 Strict Pull-Ups
- 200m Run
Strength
Tabata 8x20:10
- Jumping Lunges
- Wall Sit
Tabata 8x20:10
- Push-Ups
- Plank
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 1 Burpee Pull-Up
- 15 WBS
- 2 Burpee Pull-Ups
- 15 WBS
- 3 Burpee Pull-Ups
- 15 WBS
...Keep Going adding 1 Burpee PU each round
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Seated Forward Fold
- Ext. Arm Lizard Pose

2022-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 50 DU/75 Singles
- 5 Broad Jumps
- 10 Push-Ups
- 5 Spider Man Push-Ups
- 5/5 SLRDL
- 10 Goblet Squats
- 5/5 KB Presses
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 80 Calorie Bike
- 60 Box Jump Overs 24/20
- 40 Dumbbell Push Jerks
- 200 Meter Farmer’s Carry
Alpha: DU; 50/35
Omega: DU; KB 44/26
Fitness: Singles; KB 35/20
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Pigeon Pose

2022-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 10 Jumping Air Squats
- 20 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs and Figure Eights
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
- 21 Deadlifts
- 15 T2B/Knee Raises/Sit-Ups
- 9 Snatches
Alpha: 115/75; T2B
Omega: 95/65; Knee Raises
Fitness: 75/55; Sit-Ups
Mobility
- Supine Twist
- Lizard Pose
- Down Dog

2022-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Dips
- 5 Strict Strict Pull-Ups
- 12 Calorie Bike
--------------------------
- Instep Series Stretch
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3-3-3 q 2min)
*5lbs heavier than last week
Metcon
Metcon (Time)
Two Rounds
- 42 Calorie Bike
- 21 HRPU
- 30 Calorie Row
- 15 Ring Dips/Matador/Bench
- 18 Calorie Bike
- 9 HSPU/30sec HS Hold/3 Wall Walks
Alpha: Ring; HSPU
Omega: Matador; HS Hold
Fitness: Bench; WW
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
- Straddle Pose

2022-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Celebrate 22.2 with a Pancake/Bacon Breakfast
- 9AM
Warm-up
- 800m Jog
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms

2022-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
**Celebrate 22.2**
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices
General Warm-up
- Quick Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Push-Ups
- 10 Plank K2E
- 10 Spiderman Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Tuck Jumps (Knee to Chest)
- 10 Banded Good Mornings
- 200m Row/400m Bike
Movement Prep
- Build Load Deadlift
- 5-5-3-3
Two Sets (WOD Pace)
- 7 Deadlifts
- 3 Burpees
Metcon
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
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
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Supine Twist
- Down Dog

2022-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 10 Lunges
- 5/5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Glute Bridges
- 10 Sit-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- Battle Ropes
- WTD Sit-Ups
- Shoulder Press 45/35
Metcon
Metcon (Time)
Three Rounds
- 30 Russian KBS
- 20 KB Goblet Reverse Lunges
- 800m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Legs Up Wall
- Dragon Pose

2022-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 OHS w/PVC
- 12/9 Calorie Bike
--------------------------
- Pass-throughs/Figure-Eights
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
- 2 Rope Climbs 15'
- 12/9 Calorie Bike
- 8 OHS
Alpha: Rope Climb; 95/65
Omega: 6 Strict Pull-Ups; 75/55
Fitness: 12 Ring Rows; 45/35
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Forward Fold

2022-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy National Peanut Butter Lover's Day***
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 50 S2OH
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Seal Pose

2022-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 10 Swimmers
- 50DU/75 Singles
--------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*5lbs heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Low Dragon
- Thread the Needle

2022-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams
Metcon
Metcon (Time)
Five Rounds
- 12 Deadlifts
- 12 Lateral Burpees
Four Rounds
- 9 Hang Power Cleans
- 9 Box Jumps 24/20
Three Rounds
- 6 S2OH
- 6 Burpee Box Step-Ups
Alpha: 155/105
Omega: 125/85
Fitness: 115/75
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Supine Twist
- Twisted Cross

2022-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run/400m Bike
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights
Movement Prep
- 10 Plank Shoulder Taps
- 15 sec Inverted Hold
- 3 Wall Walks
- 5/5 DB Deadlift
- 5/5 DB Swing
- 5/5 DB Snatch
- 8 Step-Ups
- 5 Box Jumps w/Step Down
- 3 Lateral Jumps
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
Mobility
- Seated Straddle
- Lizard w/Ext. Arms
- Supine Twist
- Foam Roll

2022-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 30 sec HS Hold/Plank Shoulder Taps
- 30 sec Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Dips
--------------------------
- Banded Low Dragon
Strength
Three Sets
40 sec Work/20 sec Rest
- Plank
- WTD Push-Ups
- WTD Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 HSPU
- 21 Overhead Squats
Alpha: 95/65; HSPU
Omega: 75/55; 6 Wall Walks
Fitness: 45/35; 18 HRPU
Mobility
- Forward Fold
- Bound Ankle
- Legs Up Wall

2022-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 10 Push-Ups
- 30 sec Plank
- 10 Push-Ups
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
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
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose w/Eagle Arms
- Dragon Pose
- Saddle Pose w/Archer Arms

2022-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 800m Bike
- 30 DU/45 Singles
- 10 Burpees w/6" Target
Alpha: DU
Omega: DU
Fitness: Singles
Mobility
- Thread the Needle
- Twisted Cross
- Low Dragon

2022-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 20/15 Calorie Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*5lbs heavier than last week
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scaled:
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU
Mobility
- Lizard Pose
- Seal Pose
- Fragon

2022-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Jog
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility
- Saddle Pose
- Legs Up Wall
- Foam Roll As Needed

2022-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 35 DU/60 Singles
- 5 MB Presses
- 5 MB Squats
- 10 MB OH Lunges
- 10 MB Sit-Ups
- 5 Rocket Jumps
- 5 Box Jumps/Steps
--------------------------
- 5 Pass-Throughs and Figure Eights
- PVC Front Rack Stretch
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (AMRAP - Reps)
18min AMRAP
- 50 WBS
- 50 DU/100 Singles
- 40 Box Jumps/Steps 24/20
- 40 T2B/ Knee Raises/Leg Levers
- 30 C2B Pull-Ups
- 30 Burpees
- 20 Power Cleans
- 20 Jerks
- 10 Power Snatches
- 10 Ring Muscle-Ups
Alpha: 20/14; DU; T2B; C2BPU; 135/95; MU
Omega: 16/12; DU; Knee Raise; PU; 115/75; Strict PU
Fitness: 14/10; Singles; ; RR; 95/65; Jumping PU
*Complete as much as possible; upon finish record time in notes
Mobility
- Foam Roll Calves/Hams/Glutes/Lats
- Supine Twist
- Single Leg Forward Fold

2022-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 100m Farmer Carry
- 10 Sit-Ups
Strength
Tabata (8x20:10)
- Battle Ropes
- Sit-Ups
Tabata (8x20:10)
- DB Bicep Curls
- Tricep Kickbacks
Metcon
Metcon (Time)
Four Rounds
- 300m Single KB Run
- 100m KB Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Cones Set
Mobility
- Low Dragon
- Bound Ankle
- Lizard w/Ext. Arms

2022-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 10 Sit-Ups
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 7 Calorie Row
- 21 KBS
- 14 AbMat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Saddle w/Eagle Arms
- Instep Series Stretch

2022-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 10 Push-Ups
- 10 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 250m Row
- 30 Bench Press
- 500m Row
- 20 Bench Press
- 750m Row
- 10 Bench Press
- 1000m Row
- 5 Bench Press
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75; 135/95
Fitness: 45/35; 65/50; 75/55; 95/65
Mobility
- Seal Pose
- Thread the Needle
- Saddle w/Archer Arms

2022-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Valentines Day***
Warm-up
- Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*2-5lbs heavier than week 1
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Alpha: 95/65; PU
Omega: 75/55; Banded PU
Fitness: 45/35; RR
Mobility
- Lizard Pose
- Foam Roll Glutes/Hams
- Twisted Cross
Enjoy your Valentine Treat

2022-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Mobility
- Supine Twist
- Foam Roll
- Down Dog

2022-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Power Snatch
- 5 OHS
- 5 Snatch Grip Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Banded Blackburns
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (Time)
- 75 KBS
- 50 Goblet Squats
- 25 Single KB Presses
- 1-Mile Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Hams/Quads
- Bound Ankle
- Seal

2022-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 8 Lunges
- 5/5 KB Presses
- 15 KBS
--------------------------
- OH Distraction
Strength
Three Sets
30 sec Work/30 sec Rest
- Push-Ups
- Strict Pull-Ups/Banded PU/RR
- Sit-Ups
Metcon
Metcon (Time)
- 100 WBS
- 30 Double KB Push Press
- 15 Power Clean
Alpha: 20/14; 35/26; 135/95
Omega: 16/12; 20/18; 115/75
Fitness: 14/10; 18/13; 95/65
Mobility
- Lizard Pose
- Pigeon Pose
- Single Leg Saddle

2022-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Step-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Lunges
- 15 KBS
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Calories)
5min AMRAP
- 20 Double KB Box Step-Overs
- 20 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
*Rest 3 minutes
Metcon (Calories)
5min AMRAP
- 15 Double KB Box Step-Overs
- 15 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
*Rest 3 minutes
Metcon (Calories)
5min AMRAP
- 10 Double KB Box Step-Overs
- 10 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
Mobility
- Twisted Cross
- Thread the Needle
- Foam Roll Glutes/Hams

2022-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 75 Power Cleans
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
*Start Min 1
Mobility
- Dragon
- Saddle w/Eagle Arms
- Single Leg Forward Fold

2022-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 3min DU Practice
Strength
Split Squat (3x5 q 2 min)
*Each Leg
Back Squat (3x3 @ 80% q 2min)
Metcon
Metcon (Time)
15-12-9
- Alt KB Snatch
- Lateral Burpees Over KB
75-60-45 (115-90- 65)
- DU/Singles
Alpha: 44/26; DU
Omega: 35/20; DU
Fitness: 18/13; Singles
Mobility
- Lizard w/Ext. Arms
- Frog Pose
- Low Dragon

2022-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Push-Ups
- 10 Plank Knee to Elbow
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 1000m Row
- 30 Hang Clean & Jerks
- 50 Single KB Box Step-Up 24/20
- 15 C2B Pull-Ups
Alpha: 75/55; 53/35
Omega: 55/45; 44/26
Fitness: 45/35; 35/20
Mobility
- Seal Pose
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2022-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Lunges
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Jumping Air Squats
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 9 Bear Complex
- 15 Bar-Facing Burpees
- 21 T2B/K2E/Sit-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Bear Complex = P Clean, FS, PP, BS, PP
Mobility
- Pigeon Pose
- Instep Series Stretch
- Seal Pose

2022-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m/0.5 Mile Bike
- 10 Sit-Ups
- 10 Swimmers
- 10 Push-Ups
- 10 Lunges
- 10 Strict Pull-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- WTD Push-Ups
- WTD Sit-Ups
- Plate Around the Worlds
Metcon
Metcon (Time)
Three Rounds
- 1000m Bike
- 35 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Lizard Pose
- Bound Ankle
- Forward Fold

2022-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Swimmers
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 21/15 Calorie Bike
- 20 Burpees
- 50 DU/75 Singles
Mobility
- Low Dragon
- Thread the Needle
- Twisted Cross

2022-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 30 sec Wall Sit
- 200m Run
--------------------------
- Banded Low Dragon
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 10 Squat Cleans
- 10 S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Dragon Pose
- Foam Roll Lats/Glutes/Hams
- Seated Straddle

2022-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
--------------------------
- Banded Blackburns
Strength
Deadlift (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 8 Pull-Ups
- 16 Box Jump Overs 24/20
- 8 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms

2022-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 5/5 MB Push-Ups
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 10 MB Lunges
- 10 MB Sit-Ups
--------------------------
- Light Foam Roll
Metcon
Metcon (Time)
Four Rounds
- 500m Bike or 0.3 miles
- 20 WBS
- 500m Bike or 0.3 miles
- 20 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Lizard w/Ext. Arms
- Foam Roll Glutes/Quads
- Pigeon Pose

2022-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- T2B/K2E/WTD Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: 25/15; 115/75
Mobility
- Instep Series Stretch
- Straddle
- Foam Roll Glutes/Hams/Calves

2022-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 10 Sit-Ups
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 10 Step-Ups
- 10 Calorie Bike
Strength
Tabata 16x20:10
- BB Bicep Curls
- BB Skull Crushers
- Plate Raises 25/15
- WTD Sit-Ups 25/15
Metcon
Metcon (Time)
- 50 KB Box Step-Ups 24/20
- 40 Calorie Row
- 30 Single KB Thrusters
- 400m Single KB Farmers Carry
- 30 Single KB Devil’s Press
- 40 Calorie Bike
- 50 KB Sit-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Saddle w/Eagle Arms
- Saddle Pose
- Seal Pose

2022-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- 3min Practice DU
- Banded Blackburns
Strength
Bench Press (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
**100 DU
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
*Doubles/Singles Same
Mobility
- Twisted Cross
- Low Dragon
- Dragon Pose

2022-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 21/15 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5 Broad Jumps
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
21-15-9
- Power Cleans
- 30/21 Calories Row
21-15-9
- Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Seated Forward Fold
- Seated Straddle
- Lizard Pose

2022-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m or 1/2 mile Bike
- Sled Push
- 10 Air Squats
- 8 Step-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1000m Bike
- 8 S2OH
- 16 Box Jump Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Pigeon on a Box
- Thread the Needle
- Supine Twist

2022-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Air Squats
- 10 Sit-Ups
- 5 HRPU
- 10/10 Flutter Kicks
- 5 Strict Pull-Ups
- 10 Scissor Kicks
--------------------------
- OH Distraction
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 5 Minutes 500m Row (Start on Erg)
Mobility
- Seated Forward Fold
- Saddle w/Archer Arms
- Instep Series Stretch

2022-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
WOD WARM-UP
- 3 Thrusters
- 1 Burpee
- 3 Power Cleans
- 1 Burpee
- 3 Power Snatches
- 1Burpee
Baseline Test (AMRAP - Rounds and Reps)
10min AMRAP
- 10 Thrusters
- 10 Bar-Facing Burpees
- 10 Power Cleans
- 10 Bar-Facing Burpees
- 10 Power Snatches
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Seated Straddle
- Lizard Pose

2022-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Hanging Knee Raises
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Lunges
- 10 KBS
- 10/7 Calorie Bike
Strength
Three Sets
30sec Work/30 sec Rest
- Strict Pull-Ups/Banded/RR
- Parallette Pass-Throughs
- DB Arnolds
Metcon
Metcon (Time)
30-20-10
- Calorie Bike
- KBS
- 200m Run
- AbMat Sit-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Saddle w/Eagle Arms

2022-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Glute Bridges
- 5 Air Squats
- 5 Rocket Jumps
- 5 Step-Ups
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
3-6-9-12-15-etc.
- Squat Cleans
- C2B Pull-Ups
- Box Jump Overs 24/20
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 75/55; RR
Mobility
- Foam Roll Quads/Glutes/Hams
- Twisted Cross
- Thread the Needle

2022-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- 10 Jumping Lunges
- 10 Glute Bridges
- 30 sec Wall Sit
- 30 sec Plank
- 800m Bike
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 2000m Bike
- 50 WTD OH Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
Mobility
- Lizard Pose
- Saddle Pose
- Low Dragon

2022-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 5 Inch Worms
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 5 Deadlift
- 10 GHD Sit-Ups
- 15 Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
Mobility
- Supine Twist
- Seal Pose
- Down Dog

2022-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Sit-Ups
- 800m Bike
- 10 Lunges
--------------------------
- Light Foam Roll
Metcon
Metcon (Time)
200-400-600-800m
- Run
- 20 Sit-Ups
400-800-1200-1600m
- Bike
- 20 Lunges
Mobility
- Foam Roll Glutes/Hams/Calves/Quads
- Low Dragon
- Lizard Pose

2022-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 600m Row
- 10 Single KB Lunges
- 5 Goblet Squats
- 10 KB Presses
- 5 KB Glute Bridges
- 10 KBS
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-5-3-3-3 q 2min)
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
- Instep Series Stretch
- Bound Ankle
- Single Leg Saddle

2022-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
Strength
Tabata (16x20:10)
- Banded Tricep Ext.
- Push-Ups
- Banded Bicep Curls
- Pull-Ups
Metcon
Metcon (Time)
40-30-20-10
- WBS
- Burpee BJ/Step-Up 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Pigeon Pose
- Saddle w/Archer Arms
- Single Leg Forward Fold

2022-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Bike
- 10 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
--------------------------
- OH Distraction
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
15min AMRAP
- 21/15 Calorie Bike
- 15 KBS
- 30 AbMat Sit-ups
- 15 Push Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Foam Roll Glutes/Hams/Quads
- Couch Stretch

2022-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- Duck Walk
- 10 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 30 AbMat Sit-Ups
- 100m Farmers Carry
- 600m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Saddle Pose
- Legs Up Wall

2022-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 50DU/75 Singles
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
10-8-6-4-2
- Wall Walks
- Deadlifts
100-80-60-40-20
- DU/Singles
Alpha: WW; 185/125; DU
Omega: HS Hold x30sec; 155/105; DU
Fitness: HRPU; 115/75; Singles
Mobility
- Low Dragon
- Supine Twist
- Thread the Needle

2022-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Air Squats
- 500m Bike
- 10 Push-Ups
Metcon
Metcon (Time)
- 500m Bike
- 20 Air Squats
- 500m Bike
- 19 Air Squats
- 500m Bike
- 18 Air Squats
….
- 500m Bike
- 1 Air Squat
Mobility
- Foam Roll Glutes/Hams/Calves
- Lizard Pose
- Legs Up Wall

2022-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Push-Ups
- 15/12 Calorie Row
--------------------------
- Instep Series Stretch
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 30/21 Calorie Row
- 12 Deadlifts
- 9 Hang Power Clean
- 6 S2OH
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Forward Fold
- Supine Twist
- Supine Pigeon

2022-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata (8x20:10)
- Goblet Squats
- KBS
- KB Presses
- KB RDL
- 800m Bike
Strength
Three Sets
45sec Work/15sec Rest
- WTD Sit-Ups 25/15
- BB Bicep Curls
- Plank
Metcon
Metcon (Time)
- 30 Thrusters
- 50/35 Calorie Bike
- 150 DU/300 Singles
Alpha: 75/55; DU
Omega: 55/45; DU
Fitness: 45/35; Singles
Mobility
- Couch Stretch
- Ext. Arm Lizard Pose
- Seal Pose

2022-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 200m Run
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
9min AMRAP
3-6-9-12-15-etc.
- Hang Power Snatches
- Burpee Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Thread the Needle
- Pigeon Pose
- Saddle w/Eagle Arms

2022-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- 10 Glute Bridges
- 30 sec Plank
- 10 Jumping Lunges
- 30 sec Wall Sit
- 10 Ring Rows
- 5 Strict Pull-Ups
- 30 DU/45 Singles
--------------------------
- Rope Climb Practice
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 60 DU/90 Singles
- 15 Back Squats
- 3 Rope Climbs
Alpha: DU; 115/75; Rope
Omega: DU; 95/65; 9 Pull-Ups
Fitness: Singles; 75/55; 18 RR
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Bound Ankle

2022-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Rocket Jumps
- 200m Run
--------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Deadly Diane (Time)
21-15-9
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
Mobility
- Supine Twist
- Dragon Pose
- Twisted Cross

2022-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year 2022
***9AM CLASS ONLY***
Metcon
Happy New Year_2022 (Time)
- 20 Deadlifts
- 22 Push-Ups
- 20 Power Clean
- 22 Box Jumps
- 20 S2OH
- 22 Pull-Ups
- 20 Back Squats
- 22 Burpees
- 20 Thrusters
- 22 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55

2021-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year's Eve
***9AM CLASS ONLY***
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

2021-12-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 800m Bike
- 10 Lunges
Strength
Three Sets
45sec Work/15sec Rest
- Push-Ups
- Sit-Ups
- Pull-Ups
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- C2B Pull-Ups
- Double KB Floor Press
After Even Sets:
- 100m Farmers Carry
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RR; 35/20
Mobility
- Thread the Needle
- Saddle w/Archer Arms
- Ext. Arm Lizard

2021-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Banded Blackburns
Strength
Bench Press (5x5 q 2min )
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Bike
- 10 Burpees
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Twisted Cross

2021-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Push-Ups
- 30 sec Plank
- 10 KBS
- 8 Goblet Squats
- 5/5 KB Presses
Strength
Front Squat (5x5 q 2min )
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 4 Squat Snatches
- 8 T2B/K2E
- 250m Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
Mobility
- Saddle Pose
- Seal Pose
- Single Leg Forward Fold

2021-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 5 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
-------------------------------
- 10 Glute Bridges
Strength
Deadlift (5x5 q 2min )
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
3-6-9-12-15-etc.
- Clean & Jerks
- Bike Calories
- WBS
- Bike Calories
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
Mobility
- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Dragon Pose

2021-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas & Happy Holidays
***GYM CLOSED***

2021-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas Eve
***GYM CLOSED***

2021-12-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
GYM CLOSES AT 12PM
***NO 4, 5, 6, 7pm CLASSES***
Warm-up
- 400m Run
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups
Metcon
Metcon (Time)
- 55 Deadlifts
- 55 T2B/K2E
- 55 Box Jump Overs 24/20
- 55 Push Press
Alpha: 225/155; T2B; 115/75
Omega: 185/125; K2E; 95/65
Fitness: 135/95; Sit-Ups; 75/55
Mobility
- Seated Straddle
- Bound Ankle
- Pigeon Pose

2021-12-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Suitcase KB Lunges x 1
- 5 Goblet Squats Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
- 5 Strict Pull-Ups
Strength
Bench Press (5x5 q 2min )
Metcon
Metcon (Time)
- 20 Double KB Front Rack Walking Lunges
- 12 MU or Burpee Pull-Ups
- 9 Double KB Hang Power Cleans
- 200m Double KB Farmer Carry
- 12 C2B Pull-Ups
- 9 Double KB Front Squats
- 20 Double KB Front Rack Walking Lunges
- 12 Pull-Ups
- 9 Double KB Push Jerks
Alpha: 53/35; MU, C2BPU, PU
Omega: 44/26; Burpee PU, PU, RR
Fitness: 35/20; Burpee Jump PU, Banded PU, RR
Mobility
- Twisted Cross
- Thread the Needle
- Saddle w/Eagle Arms

2021-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row Easy
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 250m Row Hard
-------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min )
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Dragon Pose

2021-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 350m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 5 Broad Junps
- 10 Air Squats
- 5 Glute Bridges
-------------------------------
- Banded Blackburns
Strength
Deadlift (5x5 q 2min )
Metcon
Metcon (Time)
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Alpha: 115/75; 95/65; 75/55
Omega: 95/65; 75/55; 55/45
Fitness: 75/55; 55/45; 45/35
*Weight decreases every 2 rounds
Mobility
- Supine Twist
- Forward Fold
- Lizard Pose

2021-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 200m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
Mobility
- Supine Twist
- Seal Pose
- Dragon Pose

2021-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Power Clean (5x5 q 2min)
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
- Saddle w/Eagle Arms
- Forward Fold
- Lizard Pose

2021-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Banded Bicep Curl
- WTD Sit-Ups 25/15
Metcon
Metcon (Time)
250-500-750-1000
- Meter Row
3-5-7-9
- Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Seated Straddle

2021-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- Bear Crawl/Crab Walk
- 10 Shoulder Planks
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Dragon Pose
- Legs Up Wall

2021-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
----------------------------
- Front Rack Stretch
- Banded Low Dragon
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
5 Rounds
- 3 Bear Complex
- 6 T2B/K2E
- 24 DU/48 Singles
Alpha: 115/75; T2B; DU
Omega: 95/65; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
*Bear = PClean, FS, PP, BS, PP
Mobility
- Lizard Pose
- Low Dragon
- Saddle w/Archer Arms

2021-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Ring Rows
----------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1000m Bike
- 10 Push Press
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams
- Supine Tiwst
- Seal Pose

2021-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 800m Bike
Metcon
Metcon (Time)
Three Rounds
**Teams of 3**
- 800m Run Together
- 30 Burpee Pull-Ups
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Partition However
Mobility
- Low Dragon
- Twisted Cross
- Dragon Pose

2021-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Holiday Cookie Party
- Friday, December 10 - 6pm
- No 4, 5, 6pm Class
- Bring Your Favorite Cookie or Dessert To Share
DROM
Warm-up
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Jumping Lunges
- 10 Jumping Air Squats
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Power Snatch (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min AMRAP
- 6 C2B Pull-Ups
- 3 HSPU/6 HRPU
- 6 KB Snatch
- 30 DU/45 Singles
Alpha: C2BPU; HSPU; 44/26
Omega: PU; HRPU; 35/20
Fitness: RR; PU; 18/13
Mobility
- Thread the Needle
- Saddle w/Archer Arms
- Standing Forward Fold

2021-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Plank K2E
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 7 Deadlifts
- 7 Push-Ups
- 7 C2B Pull-Ups
- 14 Lunges
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR or Banded PU
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Push Press (12min to heaviest)
Metcon
Metcon (Time)
- 3000m Bike
- 2000m Row
- 1mile Run
Mobility
- Couch Stretch
- Foam Roll Calves/Hams/Glutes
- Instep Series Stretch

2021-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 200m Run
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 15 Back Squats
- 15 GHD Sit-Ups
**800m Run
Three Rounds
- 45 Air Squats
- 15 T2B/K2E
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Lizard Pose

2021-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Seld Push/Pull
- 10 Lunges w/Pass-Theough
- 5 Rocket Jumps
- 10 Air Squats
- 10 Step-Ups
- 5 swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Brisges
----------------------------
- Instep Series Stretch
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (Time)
15-12-9-6-3
- Power Snatches
- Box Jumps/Steps 24/20
- Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Dragon Pose

2021-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/15 Calorie Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Swimmers
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Hang Cleans
- 5/5 Rack Position KB Lunges
- 400m Run
Metcon
Metcon (Time)
- 100/80 Calorie Row
- 50 Hang Power Snatches
- 30 Barbell-Facing Burpees
- 100m Single KB Walking Lunges
Alpha: 75/55; 53/35
Omega: 65/55; 44/26
Fitness: 45/35; 35/20
Mobility
- Foam Roll
- Twisted Cross
- Lizard Pose

2021-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Power Snatch (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (Time)
30-21-12
- WBS
- HRPU
- Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Bound Ankle
- Standing Straddle

2021-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Push-Ups
- 10 Banded Pull-Aparts
- 10 Banded Good Mornings
- 5 Strict Chin-Ups
- 10 Jumping Air Squats
- 30 sec Plank
- 200m Run
----------------------------
- Banded Blackburns
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- BB Bicep Curls
- Plank Shoulder Taps
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 400m Row
- Max Unbroken Push-Ups
Mobility
- Legs Up Wall
- Seal Pose
- Couch Stretch

2021-12-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 750m Bike
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Jumping Lunges
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Practice Kipping Swings
Strength
Push Press (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 14 C2B Pull-Ups
- 50 WBS
- 1000m Bike
Alpha: C2BPU; 20/14
Omega: PU; 16/12
Fitness: RR; 14/10
Mobility
- Lizard Pose
- Foam Roll Calves/Hams/Glutes
- Saddle w/Archer Arms

2021-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Plank K2E
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------
- 15 Banded Lat Pull-Downs
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
30-20-10
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Thread the Needle
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run/Row
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon
Strength
Back Squat (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (Time)
800-600-400-200
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams
- Supine Twist

2021-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED***
Enjoy the Weekend with Your Family

2021-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Black Friday***
9AM CLASS ONLY
DROM
Core
Three Sets
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 C2B Pull-Ups
- 20 WBS
- 10 Push-Ups
- 20 KBS
- 30/21 Calorie Bike/Row*
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26;
Fitness: RR; 14/10; 35/20
*You Choose
Mobility
- Lizard Pose
- Seal Pose
- Standing Straddle

2021-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Thanksgiving***
Thanksgiving Morning Breakfast
9AM CLASS ONLY
DROM
Core
Tabata 8x20:10
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 400m Run
- 5 Burpees
- 10 Power Cleans
- 15 Pull-Ups
- 20 Push-Ups
- 25 WTD Sit-Ups
- 50 DU/75 Singles
Alpha: 155/105; PU; 45/35; DU
Omega: 135/95; Banded PU; 35/25; DU
Fitness: 95/65; RR; 15/10; Singles
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose
FUN
- Thanksgiving Breakfast

2021-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
- No Class 6 or 7pm
- Potluck
DROM
Warm-up
- Drop-Off Food
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 10 Box Jumps/Steps
- 8 Deadlifts
- 8 S2OH
- 10 T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; Sit-Ups
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch
FUN
- Thanksgiving Meal

2021-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 35 DU/50 Singles
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B; DU
Omega: 115/75; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
Mobility
- Supine Twist
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Quick Foam Roll
----------------------------
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR
Mobility
- Foam Roll Glutes/Hams/Calves
- Dragon Pose
- Low Dragon

2021-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike
Metcon
Metcon (Time)
Five Rounds
- 800m Bike
- 8 Bench Press
- 12 Ring Dips
Alpha: 135/95; Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Assisted Dips or Push-Ups
Mobility
- Low Dragon
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push/Pull
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
----------------------------
- OH Distraction
Strength
Power Snatch (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- KBS
- Burpees
Directly Into...
Three Rounds
- 400 Meter Run
- 21 GHD Sit-Ups
Alpha: 70/53; GHD Sit-Ups
Omega: 53/35; WTD Sit-Ups
Fitness: 44/26; AbMat Sit-Ups
Mobility
- Saddle w/Archer Arms
- Thread the Needle
- Low Dragon

2021-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Row
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)
Metcon
Metcon (AMRAP - Rounds and Reps)
PARTNER-UP
18min AMRAP
P1: Max Row (meters)
P2:
- 20 Box Jump/Steps 24/20
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Switch After Completing Steps/Carry
Mobility
- Foam Roll Lats/Glutes/Hams
- Legs Up Wall
- Seated Straddle Pose

2021-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
Strength
Push Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 150 DU/250 Singles
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups
Mobility
- Seal Pose
- Lizard Pose
- Couch Stretch

2021-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Bike
- 10 Lunges
- 8 Air Squats
- 6 Push-Ups
- 8 Plank Shoulder Taps
- 10 Sit-Ups
----------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5 Goblet Squats
- 5/5 Single Arm Floor Press
- 10 KBS
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 400m Bike
- 15 Double KB Floor Press
- 12 Double KB Alternating Plank Rows
- 9 Double KB Burpee Deadlifts
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Lizard Pose
- Supine Twist

2021-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
Metcon
Metcon (Time)
BI: 50/35 Calorie Bike
Three Rounds
- 15 Deadlifts
- 30 DU/45 Singles
- 15 HRPU
- 30 DU/45 Singles
BO: 50/35 Calorie Bike
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Glutes
- Twisted Cross

2021-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Alpha: BW; PU
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR
Mobility
- Twisted Cross
- Thread the Needle
- Lizard w/Ext. Arms

2021-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Honoring All Those Who Serve***
Happy Veterans Day
DROM
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Sled Push/Pull
- 15 KBS
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Strict Pull-Ups
- Ring Rows (Tough)
Metcon
Metcon (Time)
Four Rounds
- 30/21 Calorie Row
- 21 KBS
- 3 Wall Walks
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seated Straddle
- Foam Roll Lats/Glutes/Hams
- Happy Baby

2021-11-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 8 Step-Ups
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
1-2-3-4-5-6-7, etc.
- Push Press
- Burpee Box Jump/Step-Up 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Saddle w/Eagle Arms
- Couch Stretch

2021-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 6 Push-Ups
- 10 Plank Shoulder Taps
- 8 Sit-Ups
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
- 5/5 KB Presses
- 200m Run
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 12 T2B/K2E
- 100m Farmers Carry
- 27/21 Calorie Bike
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: WTD Sit-Ups; 35/20
Mobility
- Bound Ankle
- Saddle Pose w/Archer Arms
- Lizard Pose

2021-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy 9th Birthday Alpha Omega***
DROM
Warm-up
- 800m Bike
- 10 Air Squats
- 8 Push-Ups
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
----------------------------
- 3 Bear Complex
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55
*Bear Complex: P Clean, FS, PP, BS, PP
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 200m Run
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65
Mobility
- Low Dragon
- Twisted Cross
- Saddle Pose

2021-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Power Snatch
- 5 OHS
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
- 30 Hang Power Snatches
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Saddle w/Eagle Arms
- Down Dog
- Instep Series Stretch

2021-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
- Bicep Curls - Barbell
- Plank
Metcon
Metcon (Time)
Five Rounds
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
Mobility
- Couch Stretch
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle

2021-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-
-
-
-
----------------------------
-
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Bound Ankle
- Legs Up Wall

2021-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
Mobility
- Twisted Cross
- Saddle w/Archer Arms
- Standing Straddle

2021-11-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy 9th Birthday Alpha Omega***
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
Mobility
- Low Dragon
- Thread the Needle
- Lizard Pose

2021-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
10.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike
Metcon
Metcon (Time)
- 31 Power Clean
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Quads/Hams/Glutes/Lats
- Seal Pose
- Lizard Pose

2021-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
10.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
- 200m Run
- 12 Thrusters
- 12 Pull-Ups
- 400m Run
- 9 Thrusters
- 9 C2B Pull-Ups
- 400m Run
- 6 Thrusters
- 6 Bar Muscle-Ups
- 200m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 85/60; 95/65
Fitness: 45/35; 65/50; 75/55
PU= Jumping PU or RR
C2B = Jumping C2B or RR
MU = Burpee PU
Mobility
- Low Dragon
- Standing Straddle
- Pigeon Pose

2021-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
10.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 20 Plank or Inverted Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip High Pulls
- 5 Snatch Grip Presses
- 5 OHS
- 5 P Snatch
Strength
10min Alt. EMOM
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest
Metcon
Metcon (Time)
Three Rounds
- 21 HSPU
- 12 Power Snatches
Into…
Three Rounds
- 21 Bar-Facing Burpees
- 12 Power Snatches
Alpha: HSPU; 95/65
Omega: 30s Inverted Holds; 75/55
Fitness: HRPU; 55/45
Mobility
- Twisted Cross
- Couch Stretch
- Thread the Needle

2021-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Halloween in the Gym***
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged
DROM
Warm-up
- Bear Crawl
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Banded Good Mornings
- 10 Banded Pull-Aparts
- 30 WTD Calf Raises
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 60 DU/90 Singles
- 13 Hang Power Cleans
13-11-9-7-5
- Pull-Ups
Alpha: DU; 135/95; Pull-Ups
Omega: DU; 115/75; Banded PU
Fitness: Singles; 75/55; RRx2
Mobility
- Halloween Fun in the Gym

2021-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/16 Calorie Row/Bike
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Every 2 min until 150 Pumpkin Throws (WBS)
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Seal Pose
- Saddle Pose

2021-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Single Glute Bridges
- 10 Single Leg RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 Sit-Ups
- 6 KB Step-Ups
----------------------------
- 30 sec Plate Squat Hold
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
10-8-6-4-2
- Ring Muscle-Ups
- Double KB Devil’s Press
- Double KB Box-Step Overs 24/20
Alpha: MU; 44/26
Omega: Burpee Pull-Up + Dip; 35/20
Fitness: Push-Up+ PU + Dip; 18/13
Mobility
- Twisted Cross
- Saddle Pose w/Archer Arms
- Lizard Pose

2021-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Drag/Push
- 10 Air Squats
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Strict Pull-Ups
- 5 Dips
- 5 Swimmers
- 10 Glute Bridges
----------------------------
- Quick Foam Roll
Metcon
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
In Honor of René Brink Jakobsen of Vang, of Denmark who died Jan. 3, 2013 – after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.
Mobility
- Lizard Pose
- Low Dragon
- Twisted Cross
Danish Army Sgt. René Brink Jakobsen of Vang of Denmark

2021-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
----------------------------
- Kipping Practice for T2B
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
9min AMRAP
- 15 T2B/K2E/GHD Sit-Ups
- 10 Deadlifts
- 5 Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: GHD; 65/50
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 5 Swimmers
- 30 sec Plank
- 5 Push-Ups
- 10 MB Squats
- 10 MB Presses
- 5 MB Cleans
----------------------------
- OH Distraction
Strength
10min Alt. EMOM
- 5 Strict Chin-Ups or Supinated Negatives
- 15 Underhanded Ring Rows (Hard)
Metcon
Metcon (Time)
- 400m Run
- 40 WBS
- 400m Run
- 40 Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 95/65
Fitness: 14/10; 75/55
*No Rack
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- 5 Broad Jumps
- 5 Jumping Air Squats
- 10 Lunges
- 10 Sit-Ups
- 8 Step-Ups
- 20 Plank Shoulder Taps
----------------------------
- Banded Blackburns
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 20/15 Calorie Bike/Row
- 12 Hang Squat Cleans
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 OHS on Wall
- 10 Lunges w/Pass-Through
- 30 sec Plank
----------------------------
- 3 min DU Practice
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 30 DU/45 Singles
- 10 OHS
Directly Into..
- 30 OHS
- 100 DU/150 Singles
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-10-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Push-Ups
- 5 Swimmers
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Lunges
----------------------------
- Practice Rope Climbs
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1 Rope Climb 15'
- 5 Burpee Over Erg
- 10 Alt. KB Snatches
- 15 KB OH Squats
- 20 Calorie Row/Bike
Alpha: Rope; 53/35
Omega: 5 Strict PU; 44/26
Fitness: 10 RR; 35/20
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Push-Ups
- 10 Sit-Ups
- 30 WTD Calf Raises
- 10 Air Squats
- 10 Step-Ups
- Sled Push
- 5 Strict Pull-Ups
----------------------------
- Light Foam Roll
Metcon
Metcon (Time)
Three Rounds
- 100 DU/150 Singles
- 20 C2B Pull-Ups
- 30 Single KB Box Step-Overs 24/20
- 400m Run
Alpha: DU; C2BPU; 53/35
Omega: DU; PU; 44/26
Fitness: Singles: RR; 35/20
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Glutes/Quads
- Single Leg Forward Fold

2021-10-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row/Bike
- 5 Swimmers
- 5 Superman
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5 Jumping Air Squats
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 15/12 Calorie Row/Bike
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 65/50
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 15/12 Calorie Row/Bike
- 9 Deadlift
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Standing Straddle
- Forward Fold
- Legs Up Wall

2021-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
10min Alt. EMOM
- 5 Strict Pull-Ups or Negatives
- 15 Ring Rows (Tough)*
*Feet on Box
Metcon
Metcon (Time)
Seven Rounds
- 3 Back Squats
- 200m Run
Alpha: BW
Omega: 3/4 BW
Fitness: 1/2 BW
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Thread the Needle

2021-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Clean and Jerk (12min to heaviest)
Metcon
Metcon (Time)
- 1600m Bike/800m Row
- 15 Power Cleans
- 1200m Bike/600m Row
- 12 Power Cleans
- 800m Bike/ 400m Row
- 9 Power Cleans
- 400mBike/200m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Single Leg Saddle Pose
- Couch Stretch

2021-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
----------------------------
- Cat Cow Pose
- 10 Banded Good Mornings
Strength
Deadlift (14min to heaviest)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Thrusters
- T2B/K2E/Sit-Ups
- Lateral Barbell Burpees
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
Mobility
- Twisted Cross
- Dragon Pose
- Supine Twist

2021-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Broad Jumps
- 6 Step-Ups
- 250m Row
----------------------------
- Instep Series Stretch
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
Four Rounds
- 2 Muscle-Ups (Ring or Bar)
- 4 Power Snatches
- 8 Box Jump Overs 24/20
- 500m Row
Alpha: MU; 115/75
Omega: Burpee Pull-Ups; 95/65
Fitness: 2 Burpees +2 RRs+ 2 Dips; 75/55
Mobility
- Saddle Pose w/Archer Arms
- Foam Roll Quads/Glutes/Hams
- Seal Pose

2021-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1600m Bike
- 8 Push-Ups
- 400m Run
- 8 Lunges w/MB
- 4 Strict Pull-Ups
- 8 Ring Rows
- 4 Rocket Jumps w/MB
- 8 Glute Bridges w/MB
- 8 MB Squats
----------------------------
- Practice Kip
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Bar Muscle-Ups
- 20 Hang Clean & Jerks
- 30 WBS
Alpha: MU; 95/65; 20/14
Omega: Burpee Pull-Up; 75/55; 16/12
Fitness: Burpee Jumping PU; 45/35; 14/10
Mobility
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms
- Frog Pose

2021-10-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 20 Shoulder Taps (Plank or Inverted)
- 5 Strict Pull-Ups
- 5 Rocket Jumps
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5-5-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 15 Power Snatches
- 15-12-9-6-3 HSPU
Alpha: 75/55; HSPU
Omega: 65/50; 30s Invert Holds
Fitness: 45/35; HRPU
Mobility
- Low Dragon
- Lizard w/Ext. Arms
- Standing Straddle

2021-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 DU/ 50 Singles
- 5 Broad Jumps
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 30 sec Wall Sit
- 30 sec Plank
Strength
Tabata (16x20:10)
- T2B/K2E
- Flutter Kicks
- Sit-Ups
- Scissor Kicks
Metcon
Metcon (Time)
Five Rounds
- 25 DU/35 Singles
- 6 Power Clean
- 200m Run
Alpha: DU; 235/95
Omega: DU; 115/75
Fitness: Singles; 75/55
Mobility
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
- Single Leg Saddle

2021-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 400m Row
- 5 Yoga Push-Ups
- 800m Bike
- 5 Dips
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 1600/1400m Row
- 800m Run
- 800m Row
- 400m Run
- 400/300m Row
- 200m Run
*If Biking, Double
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Five Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
Three Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
One Round
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- Duck Walk
Strength
Front Squat (5-5-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 50/40 Calorie Row/Bike
- 40 C2B Pull-Ups
- 30 Deadlifts
- 15 Bar-Facing Burpees
Alpha: C2BPU; 185/125
Omega: PU; 135/95
Fitness: RR; 115/75
Mobility
- Thread the Needle
- Foam Roll Quads/Glutes/Hams
- Saddle Pose

2021-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 1/2 Sled Push w/Lunges
- 30 sec Wall Sit
- 30 sec Plank or HS Hold
- 20 Shoulder Taps (Plank or Inverted)
- 10 AIr Squats
------------------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (AMRAP - Rounds and Reps)
20min Clock
*Partner 1*
AMRAP of "Nate"
- 2 Ring MU/Burpee Pull-Ups
- 4 HSPU/Seated Double KB Presses
- 8 KBS
*Partner 2*
- 200m Run
- 3 Clusters
**Rotate when P2 Done**
Alpha: Ring MU; HSPU; 70/53; 135/95
Omega: Burpee PU; 53/35; 115/75
Fitness: Burpee Jumping PU; 44/26; 75/55
Mobility
- Low Dragon
- Couch Stretch
- Saddle w/Archer Arms

2021-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Broad Jumps
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- Smash and Roll Forearms/Triceps
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase wt,
Metcon
Metcon (Time)
21-18-15-12-9-6-3
- Power Clean
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 20 Plank Shoulder Taps
- 30 sec Wall Sit
- 5 Push-Ups
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 KB RDL
----------------------------
- Practice KB Bear Crawl Drag
Strength
Three Rounds
45 sec Work/15 sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (Time)
Three Rounds
- 200m KB Carry (1 OH/1 Down)
- 75 DU/125 Singles
- Turf Length KB Bear Crawl Drag (1 bell)
- 25 Push-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Goblet Squats
- 15 KBS
- 5 Rocket Jumps
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
21-15-9
- Calorie Row/Bike
- Front Squats
- T2B/K2E
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*NO Rack
Mobility
- Thread the Needle
- Couch Stretch
- Lizard Pose

2021-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Glute Bridges
- 250m Row
- 5 Yoga Push
- 10 Lunges
- 15/12 Calorie Bike
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 30/24 Calorie Bike
- 120 DU/ 180 Singles
- 30/24 Calorie Row
***On the Minute - 5 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
Mobility
- Lizard Pose
- Legs Up Wall
- Supine Twist

2021-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Push-Ups
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Dips
- 10 Glute Bridges
Strength
Front Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
*Directly Into...
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#
Alpha: Ring MU; 135/95
Omega: Burpee PU+Matador Dip; 105/70
Fitness:Burpee Jumping PU+Box Dip; 85/60
Mobility
- Saddle Pose
- Foam Roll Glutes/Hams/Calves
- Dragon Pose

2021-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Plank
- 5 Jumping Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (Time)
- 500/450m Row
- 10 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 15 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 20 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 25 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 30 T2B/K2E
- 5 Power Clean
- 500/450m Row
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 75/55
Mobility
- Legs Up Wall
- Foam Roll Calves/Hams/Glutes/Lats
- Dragon Pose

2021-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push
- 10 Lunges
- 5 Push-Ups
- 30sec Plank
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alpha: 53/35; PU
Omega: 44/26; Jumping PU
Fitness: 35/20; Ring Rows
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Seated Straddle

2021-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row Easy
- 250m Row Fast
Tabata (8x20:10)
- KBS
- KB Snatch - R
- Goblet Squats
- KB Snatch - L
Strength
Three Sets
40 sec Work/20 sec Rest
- KBS
- KB Row - R
- KB Presses
- KB Row - L
Metcon
Metcon (AMRAP - Rounds and Reps)
16min Clock
- 2000m Row
Then; Max Rounds
- 15 Power Cleans
- 12 Box Jump/Steps 24/20
- 9 Thrusters
Alpha: 95/64
Omega: 75/55
Fitness: 55/45
Mobility
- Standing Straddle
- Foam Roll Lats/Glutes/Hams/Quads
- Seal Pose

2021-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike/Row
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 3 Muscle-Ups (Ring or Bar)
- 6 Deadlifts
- 14/10 Cal Bike/Row
Alpha: MU; 225/155
Omega: Burpee PU; 185/125
Fitness: Burpee Jumping PU; 135/95
Mobility
- Lizard Pose
- Thread the Needle
- Couch Stretch

2021-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Push-Ups
- 10 Glute Bridges
- Sled Push/Pull
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Rocket Jumps
- 10 Air Squats
----------------------------
- Light Foam Roll Glutes/Hams
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 800m Run
- 50 Burpee Box Jump Overs 24/20
- 800m Run
- 150 DU/200 Singles
- 800m Run
Omega: DU
Fitness: Singles
Mobility
- Supine Twist
- Low Dragon
- Twisted Cross

2021-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Dips
- 10 Lunges w/Pass-Through
----------------------------
- Instep Series Stretch
Strength
Front Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Alpha: 135/95; Ring
Omega: 115/75; Matador
Fitness: 95/65; Bench
Mobility
- Saddle Pose
- Foam Roll Glutes/Hams/Quads
- Dragon Pose

2021-09-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- Sled Push/Pull
- 15 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 20 KBS
- 10 Lunges w/Pass-Through
----------------------------
- Quick Foam Roll Lats/Glutes/Hams
Metcon
Metcon (Time)
Partner-Up
- 200 DU/300 Singles
**Hang from bar
- 20 Calorie Bike/Row
- 100 T2B/K2E
**Hold a Plank
- 40 Calorie Bike/Row
- 200m Single KB Walking Lunge
**Lunge together - trading KB
- 60 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*One Works/One Holds (except during bike)
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-09-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Step-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Glute Bridges
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 8 Thrusters
- 12 Pull-Ups
- 16 Box Jumps or Steps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Eagle Arms
- Standing Straddle
- Low Dragon

2021-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 sec Plank
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang
Strength
Three Sets
45 sec Work/15sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 15 T2B/K2E
- 15/12 Calorie Bike
- 9 Hang P Snatches
- 6 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Lizard w/Ext. Arms

2021-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Rocket Jumps
- 10 Lunges
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
- 5/5 KB Cleans
- 10 Sit-Ups
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5x5 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Four Rounds
- 100m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Double KB Cleans
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Thread the Needle
- Lizard Pose
- Seal Pose

2021-09-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Turf Length Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Swimmers
- 10 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Buy-In: 800m Run
Three Rounds
- 30 DU/45 Singles
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Twisted Cross
- Low Dragon

2021-09-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 9/6 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
- 15/12 Calorie Row
- 3 Power Cleans
- 15/12 Calorie Row
- 6 Power Cleans
- 15/12 Calorie Row
- 9 Power Cleans (135/95)
- 15/12 Calorie Row
- 12 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Increase P Clean by 3
**Record Total Cleans
Mobility
- Saddle Pose
- Foam Roll Quads/Lats/Hams/Glutes
- Dragon Pose

2021-09-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***9/11 Tribute to HEROES WOD***
DROM
Metcon
Tribute WOD - Heroes of 9/11 (Time)
- 2001m Row or Run 1.25 miles
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
Mobility
- Legs Up Wall
- Couch Stretch
- Foam Roll Calves/Hams/Glutes/Lats
https://allthatsinteresting.com/ladder-118-september-11-photo

2021-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- Bear Crawl/Crab Walk
- 30 sec Wall Sit
- 5 Broad Jumps
- 20 Plank Shoulder Taps
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Backward Lunges
- 5 Glute Bridges
- 50 DU/75 Singles
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
-100 DU/150 Singles
- 800m Run
- 60 Reverse Deficit Lunges*
- 50 SIt-Ups
- 40 Bar-Facing Burpees
- 30 Clean & Jerks
- 20 Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Front Foot on a 45lb plate
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-09-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
Strength
Three Sets
- 60 sec DB Bicep Curls
- 60 sec Chin-Ups
- 60 sec DB Kickbacks
- 1min Rest
Metcon
Metcon (AMRAP - Reps)
15min AMRAP
3-6-9-12-15-etc...
- Deadlifts
- Power Clean
- S2OH
- Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-09-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Rocket Jumps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 200m Run
- 8 Lunges w/Pass-Through
- 6 Push-Ups
- 4 Pull-Ups
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5x5 q 2min)
Metcon
Metcon (Time)
Three Sets
- 30/24 Calorie Row/Bike
- 200m Run
- 30/24 Calorie Bike/Row
- 200m Run
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-09-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Pull/Push
- 10 Glute Bridges
- 5 Swimmers
- 20 Inverted or Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5x5 q 2min)
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Squat Snatches
- C2B Pull-Ups
Alpha: 95/65; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45.35; RR
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-09-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

*** CLOSED****
- Mon, Sep 6: Labor Day
9.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED for LABOR DAY***

2021-09-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***9AM THORACIC SPINE MOBILITY SEMINAR & BREAKFAST***
Matthew Fischer, PT; DPT; CF-L2
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push/Pull
- Duck Walk
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
Metcon
Metcon (Time)
- 15 Power Cleans
- 12 Hang Squat Cleans
- 9 Squat Cleans
- 6 Clean & Jerk
- 6 Clean & Jerk
- 9 Squat Cleans
- 12 Hang Squat Cleans
- 15 Power Cleans
*Run 200m after each set
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Calves/Hams/Lats
- Legs Up Wall
- Thread the Needle

2021-09-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5 KB RDL
- 10 KBS
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 30 KBS
- 20/14 Calorie Bike/Row
- 10 KB Cleans - Right
- 15 T2B/Knee Raises
- 10 KB Cleans - Left
- 30 KBS
Alpha: 53/35; T2B
Omega: 44/26; Knee Raises
Fitness: 35/20; Sit-Ups
Mobility
- Saddle w/Eagle Arms
- Dragon Pose
- Saddle Pose

2021-09-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 50 DU/75 Singles
- 10 RDL w/Plate
- 10 Russian Twist w/Plate
- 10 Plate Raises
- 10 Plate Squats
- 10 G2OH w/Plate
Strength
Three Sets
45 sec Work/15 sec Rest
- Landmine Presses - R
- Landmine Twists
- Landmine Presses - L
- BB Bicep Curls
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
PARTNER UP
- 50 DU/75 Singles
- 10 Power Cleans
- 15 Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
*One Works/One Holds 45/35lb plate until round complete
**Record total rounds/reps for both
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Legs Up Wall
- Frog Pose

2021-09-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- Instep Series Stretch
Strength
Clean and Jerk (5x5 q 2min)
Metcon
Metcon (Time)
- 400m Run
- 12 Front Squats
- 6 Burpee BJ Over 24/20
- 400m Run
- 9 Front Squats
- 6 Burpee BJ Over
- 400m Run
- 6 Front Squats
- 6 Burpee BJ Over
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Thread the Needle
- Pigeon Pose
- Couch Stretch

2021-08-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m/300m Row
- 5 Push-Ups
- 5 Swimmers
- 20 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
----------------------------
- Light Foam Roll Hams/Glutes
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 15 Deadlifts
- 10 Push Press
- 5 Burpee Pull-Up
Into…
- 1500m Row
Into…
Three Rounds
- 15 Deadlifts
- 10 Push Press
- 5 Burpee Pull-Up
Alpha: 135/95; Burpee Strict Pull-Up
Omega: 95/65; Burpee Kipping/Jumping Pull-Up
Fitness: 75/55; Burpee RR
Mobility
- Standing Straddle
- Supine Twist
- Seal Pose

2021-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- Lunge Length of Turf
- Duck Walk
- 5 Swimmers
- 5 Yoga Push-Ups
----------------------------
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
-5 Glute Bridges
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
Four Rounds
- 30 Air Squats
- 200m Run
In Time Remaining:
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Record Power Snatches
Mobility
- Foam Roll Glutes/Hams/Lats
- Low Dragon
- Saddle w/Archer Arms

2021-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***9AM ALPHA OMEGA OLYMPIC POST PARTY BREAKFAST***
- ALL WELCOME
- COME AND ENJOY YOUR HARDWORK
DROM
Warm-up
Two Sets
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 250m/200m Row
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 10 Power Cleans
- 500/450m Row
- 10 Push Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***6PM ALPHA OMEGA OLYMPIC POST PARTY COOKOUT***
- ALL WELCOME
- COME AND ENJOY YOUR HARDWORK
DROM
Warm-up
- 400m Run
- Turf Lunge
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Smash Triceps/Forearms
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 21 Deadlifts
- 200 Meter Run
- 21 Lateral Barbell Burpees
- 200 Meter Run
- 15 Deadlifts
- 200 Meter Run
- 15 Lateral Barbell Burpees
- 200 Meter Run
- 9 Deadlifts
- 200 Meter Run
- 9 Lateral Barbell Burpees
- 200 Meter Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Foam Roll Chest/Triceps
- Straddle Pose
- Low Dragon

2021-08-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Sit-Ups
- 15 KBS
- 10 KB RDL
- 8 Goblet Squats
Strength
Three Sets
40 sec Work/20 sec Rest
- GHD Sit-Ups
- BB Windshield Wipers
- BB Rollouts
Metcon
Metcon (Time)
40-30-20
- Abmat Sit-Ups
- Russian Kettlebell Swings
Directly into…
30-20-10
- WTD Sit-Ups (MB)
- Empty Barbell Good Mornings
Alpha: 53/35; 20/14; 45/35
Omega: 44/26; 16/12; 45/35
Fitness: 35/20; 14/10; 45/35
Mobility
- Seal Pose
- Foam Roll Lats/Glutes/Quads
- Saddle w/Archer Arms

2021-08-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 MB RDL
- 5 MB Clean
- 5 MB G2OH
- 5 MB Squats
- 10 Sit-Ups
- 15/12 Calorie Row
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 40 WBS
- 30/24 Calorie Row
- 20 T2B
- 10 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Saddle w/Archer Arms
- Couch Stretch

2021-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- Duck Walk
- 5 Push-Ups
- 5 Pull-Ups
- 10 Lunges
- 10 Air Squats
- 5 Dips
- 40 DU/60 Singles
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
- 40/32 Calorie Bike/Row
- 80 DU/120 Singles
- 30 Push Press
- 80 DU/120 Singles
- 40/32 Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Saddle Pose
- Dragon Pose

2021-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
*** CLOSED****
- Mon, Sep 6: Labor Day
8.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Drag/Push
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Rocket Jumps
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
- 3 Rounds of "Cindy"
- 12 Clusters
- 3 Rounds of "Cindy"
- 9 Clusters
- 3 Rounds of "Cindy"
- 6 Clusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Cindy (5 Pull-Ups; 10 Push-Ups; 15 Air Sqts)
Mobility
- Down Dog
- Foam Roll Glutes/Hams
- Supine Twist

2021-08-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 1 Rope Climb
- 5 Dips
- 10 Lunges w Pass-Through
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (Time)
PARTNER-UP
- 60 Clean and Jerks (Break Up)
- 1 Mile Run (Run together)
- 20 Rope Climbs (Alternate)
- 1 Mile Run (Run together)
- 100 Burpees (Together)
Alpha: 135/95; Rope Climb
Omega: 105/80; 3 Ground to Feet for every rope climb
Fitness: 75/55; 3 Strict Pull-Ups for every rope climb
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Plank Walk
- 5 PVC OHS on the Wall (Chest to wall)
- 30 sec Plank
- 5 Scapula Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 15 OHS
- 12 C2B Pull-Ups
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45/35; RRx2
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250/200m Row
- 5 Push-Ups
- 200m Run
- 5 Strict Pull-Ups
- 10 Sit-Ups
Strength
Three Sets
45 sec Work/15 sec Rest
- BB Bicep Curls
- BB Shoulder Press
- BB Skull Crushers
Metcon
Metcon (AMRAP - Rounds)
18min AMRAP
- 500/400m Row
- 400m Run
*Record Full Rounds
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 9/6 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 200m Row
- 5 Push-Ups
- 5 Dips
- 10 Ring Rows
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Bent Over Row (5-5-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Eight Rounds
- 5 Squat Cleans
- 14/10 Cal Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
*Increase Wt.
Squat Clean (3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Bench Press
1-2-3-4-5-6-7-8-9-10
- C2B Pull-Ups
Alpha: 135/95; C2BPU
Omega: 115/75; Pull-Ups
Fitness: 75/55; RRx2
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 KB Glute Bridges
- 10 Goblet Squats
- 10 KBS
- 10 KB RDL
----------------------------
- Instep Series Stretch
Strength
Back Squat (12min to heaviest)
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
- 30 DU/45 Singles
- 15/12 Calorie Row/Bike
- 10 WBS
- 30 DU/45 Singles
- 15/12 Calorie Row.Bike
- 20 WBS
- 30 DU/45 Singles
- 15/12 Calorie Row/Bike
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Record Total Wall Balls
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Supermans
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Metcon
Metcon (Time)
- 15 Power Clean & Jerks
- 800m Run
- 30 T2B
- 800m Run
- 30 T2B
- 800m Run
- 15 Power Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Legs Up Wall
- Seal Pose
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 12/9 Calorie Bike/Row
- Bear Crawl/Crab Walk
- 30 sec Wall Sit
- 5 Swimmers
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 5 Rocket Jumps
- 5 OHS w/PVC
----------------------------
- OH Distraction
Strength
Shoulder Press (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
9-8-7
- Power Snatch
- Overhead Squats
**25/18 Calorie Bike/Row
6-5-4
- Hang Power Snatch
- Overhead Squats
**25/18 Calorie Bike/Row
3-2-1
- Hang Squat Snatch
- Overhead Squats
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle w/Archer Arms
- Standing Straddle
- Supine Twist

2021-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 8 Box Steps
- 8 Ring Rows
- 8 Push-Ups
- 8 Pull-Ups
- Sled Push/Pull
Strength
Three Sets
40 sec Work/20 sec Rest
- Plank w/Shoulder Taps
- KB Side Bends
- MB Sit-Ups
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 21 Box Jumps/ Steps 24/20
- Max Unbroken Set of Pull-Ups
Alpha: Pull-Ups
Omega: Banded/Jumping Pull-Ups
Fitness: Ring Rows
*Record Greatest Single Round of Pull-Ups/RR/ Etc
Mobility
- Instep Series Stretch
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- 10 Swimmers
- 30 sec Plank
- 10 Yoga Push-Ups
- 20 sec Inverted HS Hold
- Duck Walk
- 10 Goblet Squats
- 5/5 Single KB Row
Strength
Bent Over Row (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15/12 Calorie Bike
- 9 HSPU
- 6 Front Squats*
Alpha: 155/105; HSPU
Omega: 125/85; 30sec Inverted Holds
Fitness: 95/65; Hand Release PU
*Ground
Mobility
- Twisted Cross
- Dragon Pose
- Legs Up Wall

2021-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 8 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Power Snatch (3-3-3 q 2min)
*Increase Wt.
Squat Clean (3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (No Measure)
Three Rounds - 6min for each Round
- 200m Run
- 10 Burpee KBS
- 200 Meter Run
- 8 Burpee Alt. KB Clean
- 200m Run
- 6 Burpee Alt. KB Snatch
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
*Rest when round complete
Mobility
- Thread the Needle
- Saddle w/Eagle Arms
- Low Dragon

2021-08-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Strength
Back Squat (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 2000/1800m Row
- 30 Burpee Pull-Ups
- 40 Thrusters
Alpha: Burpee PU; 95/65
Omega: Burp. Jumping PU; 75/55
Fitness: Burpee RR; 45/35
Mobility
- Lizard Pose
- Foam Roll Glutes/Hams
- Seated Straddle

2021-08-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Broad Jumps
- 400m Row
Metcon
Running DT (Time)
- 800m Run
- Five Rounds
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
- 800m Run
Alpha: 155/105
Omega: 105/70
Fitness: 75/55
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Lunges
----------------------------
- Light Foam Roll Lats/Hams
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alpha: 53/35; Pull-Ups
Omega: 44/26; Ring Rows
Fitness: 35/20; Jumping PU
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
Strength
Three Sets
30 sec Work/30 sec Rest
- Push-Ups
- Pull-Ups or Ring Rows
- Dips
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
- 1 Mile Run
- Max Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Reps)
7min AMRAP
- 800m Run
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Reps)
4min AMRAP
- 400m Run
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB SLDL
- 5/5 KB Presses
- 10 KBS
- 10 Ring Rows
- 9/6 Calorie Bike
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
15-12-9
- Deadlift
- Calorie Bike or Row
** 200m Single KB Farmers Carry
12-9-6
- Back Squat
- 200m Run
**200m Single KB Farmers Carry
9-6-3
- Front Squat
- Calorie Bike or Row
**200m Single KB Farmers Carry
Alpha: 155/105; 53/35
Omega: 135/95; 44/26
Fitness: 95/75; 35/20
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Row
- 7 Push-Ups
- 5 Broad Jumps
- 8 Lunges
- 10 Glute Bridges
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
*Increase Wt.
Squat Clean (3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 20 Front Squats
- 20 Lateral Barbell Burpees
- 20 Push Presses
- 20 Lateral Barbell Burpees
- 20 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-08-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Bike
- Sled Push/Pull
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
----------------------------
- Foam Roll Glutes/Hams
- Banded Low Dragon
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Four Rounds
- 1000/800m Bike
- 30 Reverse Lunges
- 20 Sit-Ups
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-07-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
7.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Battle Bike Tournament
----------------------------
Three Set
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
PARTNER WORKOUT
20min AMRAP
- 30/24 Calorie Row
- 30 S2OH
- 30 C2B Pull-Ups
- 30 Lateral Burpees over Erg
Alpha: 135/95; C2BPU
Omega: 115/75; Pull-Ups
Fitness: 75/55; Ring Rows
*One Works/One Rests
Mobility
- Foam Roll Lats/Hams/Quads
- Thread the Needle
- Twisted Cross

2021-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
7.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 Yoga Push-Ups
- 10 Sit-Ups
- Bear Crawl
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- Glute Bridges
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
27-21-15-9
- Deadlifts
- T2B/K2E
- Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Seal Pose
- Pigeon Pose

2021-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/MB
- 5 MB RDL
- 5 MB Presses
- 10 MB Squats
- 5 MB Cleans
- 10 MB Sit-Ups
----------------------------
- 30 sec Wall Sit
Strength
Three Sets
45 sec On/15 sec Rest
- Flutter Kicks
- Planks - 60 sec (NO Rest)
- Scissor Kicks
Metcon
Metcon (Time)
- 50 WBS
- 400m Run
- 50 Alt KB Clean
- 800m Run
- 50 Alt KB Clean
- 400m Run
- 50 WBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Standing Straddle
- Down Dog
- Saddle Pose

2021-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 7 Calorie Bike
- 5 Scapula Push-Ups
- 5 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Rocket Jumps
----------------------------
- OH Distraction
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 15 C2B Pull-Ups
- 9 Power Clean and Jerks
- 12 Calorie Bike
Alpha: C2B; 115/75
Omega: PU; 95/65
Fitness: RR; 75/55
Mobility
- Legs Up Wall
- Couch Stretch
- Saddle w/Eagle Arms

2021-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 35 DU/50 Singles
- 10 AIr Squats
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 100 DU/175 Singles
- 75 Air Squats
- 500/450m Row
Omega: DU
Fitness: Singles
Mobility
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2021-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Rocket Jumps
- 10 Air Squats
- 5 Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Quick Glute/Ham Foam Roll
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400 Meter Run
- 7 Power Cleans
- 7 Hang Squat Cleans
- 7 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Twisted Cross
- Supine Twist

2021-07-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Olympic Opening Ceremony
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
7.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 MB RDL
- 5 MB Squats
- 5 MB Cleans
- 5 MB Presses
- 5/5 MB Box Step-Ups
- 5 Broad Jumps
- 10 Swimmers
Metcon
Metcon (Time)
Two Rounds
- 90/70 Calorie Row
- 70 WBS
- 50 Power Cleans
- 30 Burpee Box Jumps 24/20
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
Mobility
- Twisted Cross
- Pigeon on Box
- Frog Pose

2021-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Olympic Opening Ceremony
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
7.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Lunges
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 30sec Plank
- 20m Run
- Bear Crawl/Crab Walk
----------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 MU (Ring or Bar)
- 6 Front Rack Lunges
- 12 GHD Sit-Ups
Alpha: MU; 95/65; Weighted GHD 15/10
Omega: Burpee Pull-Up; 75/55; GHD
Fitness: Burpee RR; 45/35; AbMat Sit-Up
Mobility
- Foam Roll Lats/Glutes/Quads
- Saddle w/Archer Arms
- Straddle Pose

2021-07-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Olympic Opening Ceremony
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
7.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400/300m Row
- 10 Push-Ups
- 10 Ring Rows
- 10 Air Squats
- 10 Lunges
- 10 Dips
Strength
Three Sets
40 secs Work/20 secs Rest
- Kneeling Landmine Presses
- Arnolds
- Dips
Metcon
Metcon (Time)
Eight Rounds
- 15/12 Calorie Row
- 200m Run
- 15/12 Calorie Bike
Mobility
- Low Dragon
- Supine Twist
- Legs Up Wall

2021-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Sit-Ups
- 7/5 Calories
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 15/12 Calorie Bike/Row
- 400m Run
- 12 T2B
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
Mobility
- Dragon
- Single leg Forward Fold
- Single Leg Saddle

2021-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Twp Sets
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Lunges
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 15 Power Cleans
- 12 Thrusters
- 9 Bar Facing Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Twisted Cross
- Foam Roll Quads/Glutes

2021-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5/3 Calorie Bike
- 10 Glute Bridges w/KB
- 5/5 SLRDL w/KB
- 10 Goblet Squats
- 15 KBS
- 10 Single KB Lunges
- 5 Strint Pull-Ups
- 200m Run
----------------------------
- Light Foam Roll Glutes/Hams
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 200m Run
- 7 Deadlifts
- 9/7 Calorie Bike/Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Low Dragon
- Instep Series Stretch
- Foam Roll Glutes/Hams/Calves

2021-07-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Set
- 10 Calories Row/Bike
- 10 MB Clean + Press
- 8 Box Jumps/Steps
- 10 Sit-Ups
- 8 Strict Pull-Ups
- 10 Push-Ups
----------------------------
- Light Foam Roll
Metcon
Metcon (Time)
20min AMRAP
- 50 WBS
- 40/32 Calories Row/Bike
- 30 Box Jumps or Steps 24/20
- 20 T2B/K2E
- 10 Bar Muscle-Ups
Alpha: 20/14; MU
Omega: 16/12; Burpee Pull-Up
Fitness: 14/10; Burpee Ring Row
Mobility
- Pigeon on a Box
- Foam Roll Lats/Glutes/Hams/Calves
- Saddle w/Archer Arms

2021-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 7/5 Calorie Bike
- 10 Leg Levers
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------
- 30 sec Plank
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 50/35 Calorie Bike or Row
- 24 T2B/K2E
- 12 S2OH
Alpha: 135/95; T2B
Omega: 115/75; Knee Raises
Fitness: 75/55; Sit-Ups
*No Rack
Mobility
- Legs Up Wall
- Fragon
- Twisted Cross

2021-07-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 5 Push-Ups
- 800m Bike
- 5 Strict Pull-Ups
- 400m Run
- 5 Burpees
Strength
Three Sets
- 60 sec Bicycles
- 60 sec Plank
- 60 sec Flutter Kicks
- Rest 1 min
Metcon
Metcon (Time)
-2000m Row
*Every Minute Perform 1 Burpee over the Erg,
**Add a burpee every minute until finished
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2021-07-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200/150m Row
- 10 Air Squats
- 8 Push-Ups
- 6 Strict Pull-Ups
- 8 Lunges
- 10 Sit-Ups
----------------------------
- Practice 3min DU
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 50 DU/75 Singles
- 300/250m Row
- 10 Front Squats
Alpha: DU; 135/95
Omega: DU; 105/70
Fitness: Singles; 75/55
*No Rack
Mobility
- Low Dragon
- Forward Fold
- Saddle Pose

2021-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
Tabata 8x20:10
- Lunges w/Pass-Through
- Plank Shoulder Taps
- Rocket Jumps
- Push-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Power Clean
- 10 Push Press
- 14/10 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Bound Ankle
- Frog Pose

2021-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Pull/Push
- Bear Crawl
- 5 Scapula Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Glute Bridges
----------------------------
- OH Distraction
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Hang Power Snatches
- C2B Pull-Ups
Into…
21-15-9
- OHS
- Bar Facing Burpees
Alpha: 95/65; C2B
Omega: 75/55; Pull-Ups
Fitness: 45/35; RR
Mobility
- Foam Roll Glutes/Hams
- Lizard Pose
- Single Leg Forward Fold

2021-07-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
The gym is closed today for USAW Weightlifting Seminar
Enjoy the day with your family and friends

2021-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 Burpees
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
----------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 500/400m Row
- 21 Power Cleans
- 21 S2OH
- 500/400m Row
- 15 Power Cleans
- 15 S2OH
- 500/400m Row
- 9 Power Cleans
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Forward Fold
- Down Dog
- Supine Twist

2021-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
Tabata (8x20:10)
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats
Strength
Three Sets
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Banded Bicep Curls
- BB Strict Press
Metcon
Metcon (Time)
Four Rounds
- 20 GHD Sit-Ups
- 25 Thrusters
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Seal Pose
- Pigeon Pose
- Instep Series Stretch

2021-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5 Single Arm KBS R/L
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Scapula Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
21-18-15-12-9
- Front Squats
- Kettlebell Swings
- Lateral Burpees Over Bar
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20
Mobility
- Seated Forward Fold
- Seated Straddle
- Saddle w/Archer Arms

2021-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges w/Pass-THrough
- 10 OHS w/PVC
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Glute Bridges
----------------------------
- 3 min DU/Singles Practice
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (Time)
- 60/45 Calorie Bike
- 100 DU/ 150 Singles
- 1500/1250m Row
- 100 DU/ 150 Singles
- 60/45 Calorie Bike
Mobility
- Low Dragon
- Twisted Cross
- Saddle Pose

2021-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***REGULAR SCHEDULE***
DROM
Warm-up
- 800m Run/Row or 1600m Bike
----------------------------
- Set-Up Gear and Grab Some Reps
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Supine Twist

2021-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Broad Jumps
- 10 Jumping Air Squats
- 10 Lunges
- 5 Dips
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (Time)
Three Rounds
- 50 DU/75 Singles
- 500/400m Row
- 50 DU/75 Singles
- Two Rounds
- 3 Power Cleans
- 6 Pushups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Calves/Hams/Glutes
- Pigeon Pose
- Puppy Dog

2021-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Push-Ups
- 30 sec Plank
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 35 DU/50 Singles
----------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 50 DU/75 Singles
- 20 Back Squats
- 50 DU/75 Singles
- 35/25 Calorie Row
- 50 DU/75 Singles
- 35/25 Calorie Row
- 50 DU/75 Singles
- 20 Back Squats
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2021-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- 250m Row
- 10 Airs Squats
- 800m Bike
- 10 Lunges
- 5 Strict Pull-Ups
Strength
Three Sets
45 sec Work/15 sec Rest
- KB Side Bends - Right
- Russian Twists
- KB Side Bends - Left
- Weighted Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 2000/1750m Row
- 400m Run
- 200m KB Front Rack Hold
- 40 Hand Release Push-Ups
- 20 Pull-Ups/Ring Rows
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Low Dragon
- Lizard Pose
- Saddle w/Archer Arms

2021-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 30 sec Plank
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB One Arm Row
- 5/5 KB Presses
- 10 KBS
- 10 Swimmers
- 10 Sit-Ups
----------------------------
- 20 Face Pulls
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
50-35-20
- WBS
15-12-9
- Deadlift
- Lateral Barbell Burpees
Alpha: 20/14; 185/125
Omega: 16/12; 135/95
Fitness: 14/10; 115/75
Mobility
- Supine Twist
- Twisted Cross
- Thread the Needle

2021-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 21/15 Calorie Bike
- 12 T2B/K2E
- 9 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Saddle Pose w/Archer Arms
- Frog Pose

2021-06-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Jumping Lunges
Tabata 8x20:10
- Air Squats
- Sit-Ups
- Step-Ups
- Plank Shoulder Taps
----------------------------
- Banded Blackburns
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 7 Hang Power Snatches
- 14 Box Jump Overs 24/20
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams
- Low Dragon
- Legs Up Wall

2021-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Row
- Two Sets
- 10 Scapula Push-Ups
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Lunges
- 400m Run
Metcon
Metcon (Time)
Partner-Up
- 2000/1600m Row
- 40 Burpee Pull-ups
- 10 Rounds
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*One Works/One Rests
Mobility
- Seated Forward Fold
- Single Leg Saddle Pose
- Dragon Pose

2021-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Glute Bridges
- 5 Supermen
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Step-Ups
- 5 Rocket Jumps
Strength
Deadlift (15min to heaviest)
Metcon
Metcon (Time)
9-15-21
- Burpee Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams/Quads
- Couch Stretch
- Twisted Cross

2021-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 5/5 KB Lunges
- 5 KB Glute Bridges
- 10 Sit-Ups
Strength
Three Sets (30 sec On/30 sec Off)
- BB Tricep Skull Crushers
- Bent Over Row
- Banded Bicep Curls
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 10 KB Box Step Overs 24/20 (1 bell)
- 100m KB Farmer’s Carry (2 bells)
- 200m Run
- 30 sec Plank
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Low Dragon
- Legs Up Wall
- Saddle w/Eagle Arms