Wodify

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

2021-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- Sled Push
- 200m Run
- 5 Yoga Push-Ups
- 5 Swimmer
- 10 Glute Bridges
- 10 Air Squats
- 5 Broad Jumps
- 200m Row
---------------------------------
- Instep Series Stretch
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 40 Air Squats
- 300/250m Row
- 20 Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Thread the Needle
- Lizard Pose

2021-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- KBS
- Med Ball Cleans
- Sit-Ups
- Calorie Bike
Strength
Hang Power Snatch (1-1-1 q 2min)
*Increase wt.
Power Clean (1-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Ten Rounds
- 15 WBS
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Bound Ankle
- Pigeon Pose

2021-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 10 Dips
- 5 Goblet Squats
- 5/5 KB Lunges
- 15 KBS
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
21-15-9-6
- Push Press
- Ring Dip
- Push-Ups
Alpha: 95/65; Ring Dips
Omega: 75/55; Matador Dips
Fitness: 45/35; Bench/Box Dips
Mobility
- Saddle w/Archer Arms
- Dog Down
- Seal Pose

2021-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
25min AMRAP
- 200m Run
- 1 Rd of Cindy
- 3 Power Clean and Jerks
- 200m Run
- 1 Rd of Cindy
- 6 Power Clean and Jerks
- 200m Run
- 1 Rd of Cindy
- 9 Power Clean and Jerks
…etc
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Add 3 Power Clean and Jerks Per Round
Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Mobility
- Twisted Cross
- Low Dragon
- Saddle w/Eagle Arms

2021-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Glute Bridges
- 10 KB Lunges
- 8 KB RDL
- 10 Goblet Squats
- 15 KBS
- 400m Run
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- Power Snatches
- Burpees
- Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Lizard Pose
- Thread the Needle

2021-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Sit-Ups
- 800m Bike
- 10 Push-Ups
- 50 DU/75 Singles
Strength
Three Sets
- 40 sec BB Rollout/20 sec Rest
- 40 sec GHD Sit-Ups/ 20 sec Rest
- 40 sec KB Side Bend - Right/20 sec Rest
- 40 sec KB Side Bend - Left/20 sec Rest
Metcon
Metcon (Time)
- 20 DU/40 Singles
- 400m Bike
- 40 DU/80 Singles
- 800m Bike
- 60 DU/120 Singles
- 1600m Bike
- 80 DU/160 Singles
- 800m Bike
- 100 DU/200 Singles
- 400m Bike
Mobility
- Standing Straddle
- Frog Pose
- Low Dragon

2021-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400/300m Row
- 10 Glute Bridges
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Bench Press (5-3-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 DU/45 Singles
- 15 Deadlifts
- 30 DU/45 Singles
- 15 Hang P Cleans
- 30 DU/45 Singles
- 15 Push Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Saddle Pose w/Eagle Arms
- Seal Pose

2021-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 10 Step-Ups
- 10 Swimmers
-----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Clean Pulls
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Hang Power Snatch (3-3-3 q 2min)
*Increase wt.
Power Clean (3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 Burpee Box Jumps 24/20
- 10 Hang P Snatch
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Fragon
- Bound Ankle
- Pigeon on Box

2021-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 12/9 Calorie Row
- 10 Push-Ups
- Sled Push/Pull
- 8 Step-Ups
- 6 Lunges w/Pass-Through
- 4 Strict Pull-Ups
Strength
Front Squat (5-3-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Four Rounds
- 18/12 Calorie Row
- 15 Box Jump Overs 24/20
- 12 T2B/K2E
- 9 Front Squats*
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; AbMat Sit-Ups
*Ground
Mobility
- Forward Fold
- Saddle Pose
- Lizard Pose

2021-06-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
----------------------------------
- Banded Blackburns
Metcon
Metcon (Time)
10 Rounds
- 800m Bike
- 10 Strict Press
- 10 Jumping Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams/Quads
- Lizard Pose
- Fragon

2021-06-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Push-Ups
- 5 Rocket Jumps
- 5 KB RDL
- 10 Goblet Squats
- 15 KBS
- 10 KB Lunges
- 5 KB Presses
- 10 KB Glute Bridges
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 40/30 Calorie Row
- 30 Power Cleans
- 40/30 Calorie Row
- 30 Front Squats
- 40/30 Calorie Row
- 30 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Pigeon Pose
- Frog Pose
- Legs Up Wall

2021-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 7 Pull-Ups
- 400m Bike
- 7 Push-Ups
----------------------------
- 30 sec Plank
Strength
Three Sets
40 sec On/20 sec Off
- Chin-Ups
- BB Floor Press 45/35
- BB Bicep Curl 45/35
Metcon
Metcon (Time)
27-21-15-9
- C2B Pull-Ups
- S2OH
- 400m Run
Alpha: 115/75; C2B
Omega: 95/65; Pull-Ups
Fitness: 75/55; Jumping PU
Mobility
- Low Dragon
- Twisted Cross
- Thread the Needle

2021-06-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Crab Walk
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 200m Run
-------------------------------------
- 10 Banded Good Mornings
- OH Distraction
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 30 Single KB Lunges
- 40 WBS
- 30 Single KB Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 20/14; 225/155
Omega: 44/26; 16/12; 185/125
Fitness: 35/20; 14/10; 135/95
Mobility
- Dragon Pose
- Forward Fold
- Seal Pose

2021-06-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 10 Swimmers
- 5 Scapula Push-Ups
- 5/5 KB Row
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 5 Broad Jumps
- 250m Row
----------------------------------
- Banded Blackburns
Strength
Hang Power Snatch (3-3-3 q 2min)
*Increase wt.
Power Clean (3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- HSPU/HRPU
- Pull-Ups
Alpha: HSPU; Pull-Ups
Omega: HRPU; Asst PU
Fitness: Modified PU; RRx2
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Seated Straddle

2021-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
---------------------------------------
- PVC Front Rack Stretch
- 30 sec Hang
Strength
Front Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 30 OHS
- 30 T2B/K2E
- 30 Pistol Squats/50 Air Squats
- 800m Run
Alpha: 95/65; T2B; Pistols
Omega: 75/55; K2E; Asst. Pistols
Fitness: 45/35; Sit-Ups; Squats
Mobility
- Foam Roll Lats/Glutes/Hams
- Lizard Pose
- Couch Stretch

2021-06-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 30 sec Plank
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Push-Ups
- 400m Run
---------------------------------------------
- PVC Front Rack Stretch
Metcon
Metcon (Time)
- 2000m Row/4000m Bike
Then
- 10 Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Foam Roll Glutes/Quads/Hams
- Seated Forward Fold
- Supine Twist

2021-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Dips
- 10 Swimmers
---------------------------------------------
- Floor Blackburns
- Plank Walks
Strength
Pull-ups (3 sets Max Effort (to failure))
*Try Unassisted PU
**Negatives + Banded
Metcon
Metcon (Time)
Ten Rounds
- 3 Power Clean and Jerks (135/95)
- 6 Ring Dips
- 9 Kettlebell Swings
Alpha: 135/95; Ring ; 53/35
Omega: 115/75; Matador; 44/26
Fitness: 75/55; Bench; 35/20
Mobility
- Thread the Needle
- Saddle Pose
- Lizard Pose

2021-06-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 Sit-Ups
- 250m Bike
- 5 Air Squats
- 200m Run
---------------------------------------------
- 30 sec Wall Sit
- 30 sec Plank
Strength
Three Sets
- 60 sec BB Rollout
- 60 sec WTD Sit-Ups
- 60 sec Plank Shoulder Tap
- Rest 1 min
Metcon
Metcon (Time)
- 400m Run
- 50 Air Squats
- 40 AbMat Sit-Ups
- 400m Run
Mobility
- Foam Roll Glutes/Quads/Calves
- Dragon Pose
- Standing Straddle

2021-06-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- 10 Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
- Sled Push
---------------------------------------------
- 5/5 KB Floor Press
- 10 KB Glute Bridges
- 5 KB RDL
- 5 Goblet Squats
- 5 KB Thrusters
Strength
Bench Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Four Rounds
- 15 C2B Pull-Ups
- 12/9 Calorie Bike
- 9 Thrusters
Alpha: 115/75; C2BPU
Omega: 95/65; Pull-Ups
Fitness: 55/45; RRx2
Mobility
- Twisted Cross
- Couch Stretch
- Saddle w/Eagle Arms

2021-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams/Quads/Lats
- Banded Blckburns
---------------------------------------------
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Broad Jumps
- 10 Sit-Ups
- 50 DU/75 Singles
Strength
Hang Power Snatch (3x3 q 2min)
*Increase wt. from last week
Power Clean (3x3 q 2min)
*Increase wt. from last week
Metcon
Run Annie Run (Time)
50-40-30-20-10
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
Mobility
- Low Dragon
- Foam Roll Glutes/Hams/Quads
- Down Dog

2021-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
8AM CLASS ONLY
Today, We honor those who sacrificed their lives for freedom
***ENJOY A SAFE AND PEACEFUL MEMORIAL DAY***
DROM
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Foam Roll Glutes/Quads/Hams
- Legs Up Wall
- Lizard Pose
- Couch Stretch

2021-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM Class***
Memorial Day HERO WOD for The Pensacola Police Department
DROM
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Lizard Pose
- Seated Straddle

2021-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Strict Pull-Ups
- 10 Pull-Ups
- 5 Push-Ups
- 10 HRPU
- 15 Air Squats
- 500/400m Row
Metcon
Metcon (Time)
Four Rounds
- 1000/800m Row
- 200m Farmers Carry
- 40 Step Back Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Quads/Hams
- Seated Forward Fold
- Frog Pose

2021-05-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Bench Dips
- 10 Air Squats
---------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Ring Muscle-Ups/Dips
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 205/145; 20/14
Omega: Dips; 155/105; 16/12
Fitness: Bench Dips; 115/75; 14/10
Mobility
- Seated Straddle
- Supine Twist
- Seal Pose

2021-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Calorie Bike
- KB Thrusters
- Lunges
- Push-Ups
---------------------------------------------
- Light Foam Roll
Strength
Three Sets
- 40 sec Banded Tricep Ext./20 sec Rest
- 40 sec Banded Bicep Curls/20 sec Rest
- 40 sec Banded Flys/20 sec Rest
Metcon
Metcon (Time)
- 100/75 Calorie Bike
*EMOM: 3 Burpees
Mobility
- Foam Roll Glutes/Quads/Calves
- Lizard Pose
- Legs Up Wall

2021-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Box Jumps/Steps
- 10/7 Calorie Row
---------------------------------------------
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Three Rounds
- 9 Box Jump/Step Overs 24/20
- 12 Front Squats
- 15/12 Calorie Row
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Thread the Needle
- Dragon
- Saddle w/Archer Arms

2021-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push
- 200m Run
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 8 Swimmers
- 10 Lunges w/Pass-Through
---------------------------------------------
- OH Distraction
Strength
Hang Power Snatch (3x3 q 2min)
*Increase wt. from last week
Power Clean (3x3 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 24 GHD Sit-Ups or WTD AbMat Sit-Ups
- 12 Clean and Jerks
Alpha: 45/35; 135/95
Omega: 25/15; 95/65
Fitness: 15/10; 75/55
Mobility
- Puppy Dog
- Supine Twist
- Pigeon Pose

2021-05-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 10 Lunges w/Pass-Through
- 8 OHS w/PVC
- 6 Push-Ups
- 5 Strict Pull-Ups
---------------------------------------------
- Banded Blackburns
- PVC Front Rack Stretch
Strength
Front Squat (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
- 20 Power Snatches
- 20 Lateral Barbell Burpees
- 20 Overhead Squats
- 20 Lateral Barbell Burpees
- 20 Squat Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Saddle Pose w/Eagle Arms
- Twisted Cross

2021-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 400m Bike
- 5 Push-Ups
- 10 Air Squats
Metcon
Metcon (Time)
- 4000/3000m Bike
- 35 Pull-Ups
- 1 Mile Run
- 50 Push-Ups
- 2000/1750m Row
- 100 Air Squats
Mobility
- Bound Ankle
- Saddle Pose
- Legs Up Wall

2021-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10/10 Tire Strikes
- Duck Walk
- 10 Goblet Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Swimmers
---------------------------------------------
- PVC Front Rack Stretch
Strength
Pull-ups (3 sets Max Effort (to failure))
*Try Unassisted PU
**Negatives + Banded
Metcon
Metcon (Time)
Five Rounds
- 20 Pull-Ups
- 5 Front Squats
- 25 Push-Ups
- 5 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Quads
- Pigeon Pose
- Fragon

2021-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 5 KB Sit-Ups
---------------------------------------------
- 30 sec Wall Sit
Strength
Three Sets
- 40 sec GHD Sit-Ups/20 sec Rest
- 40 sec Russian Twist/20 sec Rest
- 40 sec Plank/20 sec Rest
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 15 KB Bench Press (2 bells)
- 30 Russian KBS (1 bell)
- 45 DU/60 Singles
- 200m Farmer Carry (2bells)
Alpha: 53/35; 70/53; DU
Omega: 44/26; 53/35; DU
Fitness: 35/20; 44/26; Singles
Mobility
- Twisted Cross
- Low Dragon
- Seated Straddle

2021-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 30sec Plank
- 10 Push-Ups
- 200m Row
---------------------------------------------
- Smash Triceps/Forearms
Strength
Bench Press (5x5 q 2min)
*Increase wt. from last week
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
- Couch Stretch
- Seal Pose
- Thread the Needle

2021-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 300/200m Row
- 5 Push-Ups
- 10 OHS w/MB
- 8 MB Lunges
- 6 MB Rows
- 8 MB Sit-Ups
---------------------------------------------
- OH Distraction
Strength
Hang Power Snatch (3x3 q 2min)
*Increase wt. from last week
Power Clean (3x3 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
- 50 WBS
- 40 Box Jumps/Steps 24/20
- 30 Burpees
- 20 Power Snatches
- 1000/800m Row
Alpha: 115/75
Omega: 75/65
Fitness: 55/35
Mobility
- Lizard Pose
- Seated Forward fold
- Supine Twist

2021-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 1/2 Duck Walk
- 1/2 Bear Crawl
- 10 Sit-Ups
- 8 Lunges w/Pass-through
- 6 Push-Ups
- 3 Strict Pull-Ups
- 10 Air Squats
---------------------------------------------
- 3min DU Practice
Strength
Front Squat (5x5 q 2min )
*Increase wt. from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 DU/45 Singles
- 15 Push Jerks
- 30 DU/45 Singles
- 15 T2B/K2E
Alpha: 135/95
Omega: 114/75
Fitness: 75/55
Mobility
- Low Dragon
- Standing Straddle
- Saddle w/Eagle Arms

2021-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10/7 Calorie Row
- 5 Push-Ups
- 10 Leg Levers
- 5 Broad Jumps
- 10 Air Squats
---------------------------------------------
- Banded Blackburns
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 8 T2B/K2E
- 10 Hang Squat Clean & Jerks
- 14/10 Calorie Row
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Foam Roll Glutes/Quads/Hams
- Seated Forward Fold
- Frog Pose

2021-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
---------------------------------------------
- 10 Glute Bridges
- 10 Glute Bridges w/Weight on Bar
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 10 GHD Sit-Ups
- 200m Farmers Carry
- 30 Abmat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seated Straddle
- Supine Twist
- Seal Pose

2021-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- Sled Push
- 10 Air Squats
- 5 Push-Ups
- 3 Strict Pull-Ups
Strength
Three Sets
- 40 sec Dips/20 sec Rest
- 40 sec BB Bicep Curls/20 sec Rest
- 40 sec DB Lateral Raises/20 sec Rest
Metcon
Metcon (Time)
Five Rounds
- 30 AbMat Sit-Ups
- 30 Air Squats
Into...
- 1 Mile Run
Mobility
- Foam Roll Glutes/Quads/Calves
- Lizard Pose
- Legs Up Wall

2021-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 200m Run
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
---------------------------------------------
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Weight)
Six Rounds
- 3 Power Cleans*
- 15 HRPU
- 30 DU/45 Singles
*Build in Wt.
Record Greatest 3
Mobility
- Thread the Needle
- Low Dragon
- Saddle w/Archer Arms

2021-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
---------------------------------------------
- OH Distraction
Strength
Hang Power Snatch (3x3 q 2min)
*Increase wt. from last week
Power Clean (3x3 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Five Rounds
- 7 T2B/K2E
- 7 Push Press
- 7 Front Squats
- 200 Meter Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
*Go Fast (<2min/rd)
Mobility
- Puppy Dog
- Supine Twist
- Dragon Pose

2021-05-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Lunges
- Plank Shoulder Taps
- Seated KB Presses
- Sit-Ups
---------------------------------------------
- Lightly Foam Roll Quads
- Banded Blackburns
Strength
Front Squat (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Box Jumps/Steps 24/20
- Strict Pull-Ups
- Back Squats
Alpha: 155/105; Strict
Omega: 125/85; Banded Strict or Kipping
Fitness: 85/60; Ring Rows x2
*No Rack
Mobility
- Foam Roll Glutes/Hams/Calves
- Saddle Pose w/Eagle Arms
- Twisted Cross

2021-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 KB Presses
- 10 KB RDL
- 10 Goblet Squats
- 10 KB Lunges
- 10 Weighted KB Step-Ups
- 10 Sit-Ups
- 10 Glute Bridges
---------------------------------------------
- Pigeon on a Box
Metcon
Metcon (Time)
Seven Rounds
- 5 S2OH
- 10 Deadlifts
- 15 Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Supine Twist
- Seated Forward Fold

2021-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push/Pull
- 200m Run
- 6 Lunges
- 8 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Bent Over Row
- 5 Back Squats
- 5 Shoulder Press
- 5 Glute Bridges
---------------------------------------------
- Review Hollow Body Position
- 30 sec Hang
Strength
Pull-ups (3 sets Max Effort Strict (to failure) q 2min)
*Try Unassisted PU
**Negatives + Banded
Metcon
Metcon (Time)
Four Rounds
- 9 Back Squat
- 15 Floor Press
- 21 Weighted AbMat Sit-ups
- 27 Leg Over BB
Alpha: 135/95; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
Mobility
- Foam Roll Lats/Glutes/Hams
- Seal Pose
- Saddle w/Eagle Arms

2021-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 300m Row
- 10 Lunges
- 400m Bike or 0.25 Miles
- 8 Box Jumps/Steps
Strength
Three Sets
- 40 sec Flutter Kicks/20 sec Rest
- 40 sec Sit-Ups/20 sec Rest
- 40 sec Scissor Kicks/20 sect Rest
- 40 sec Plank/20 sec Rest
Metcon
Metcon (Time)
Five Rounds
- 1000m Bike
- 500m Row
- 30 Single KB Box Step Overs 20"
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Legs Up Wall
- Single Leg Forward Fold
- Seated Straddle

2021-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1000/800m Bike
- Bear Crawl/Crab Walk
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups/Negatives
- 10 Air Squats
- 10 Glute Bridges
---------------------------------------------
- OH Distraction
- Smash Triceps/Forearms
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 1000/800m Bike
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Mobility
- Thread the Needle
- Twisted Cross
- Lizard Pose

2021-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
Tabata 8x20:10
- Calorie Rowing
- KB RDL
- Sit-Ups
- Push-Ups
---------------------------------------------
- Banded Blackburns
Strength
Hang Power Snatch (3x3 q 2min)
Power Clean (3x3 q 2min)
Metcon
Metcon (Time)
50-40-30-20-10
- Calorie Row
- 60 DU/90 Singles
- 10 Deadlifts
Alpha: DU; 225/155
Omega: DU; 185/125
Fitness: Singles; 135/95
Mobility
- Down Dog
- Low Dragon
- Supine Twist

2021-05-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 8 Lunges
- 5 Broad Jumps
- 7 Push-Ups
- 6 Sit-Ups
---------------------------------------------
- Light Foam Roll of Quads
Strength
Front Squat (5x5 q 2min )
Metcon
Metcon (Time)
Three Rounds
- 20 Hang Clean and Jerks
- 15 T2B/K2E
- 10 Front Squats
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Saddle Pose
- Foam Roll Glutes/Quads
- Dragon Pose

2021-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-400m Run
Tabata 16x20:10
- Calorie Bike/Row
- Sit-Ups
---------------------------------------------
- 3min DU Practicing
Metcon
Metcon (Time)
100-80-60-40-20
- DU/Singles x2
- 2000m Bike/1500m Row
- 1min Side Plank (30/30)
Alpha: DU
Omega: DU
Fitness: Singles
Mobility
- Low Dragon
- Foam Roll
- Lizard Pose

2021-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
---------------------------------------------
- 5 Broad Jumps
Strength
Split Jerk (12min to heaviest)
*Increase Wt.
Metcon
Metcon (Weight)
10-8-6-4-2
- Clean and Jerks
- 400m Row
*Increase wt each set
**Record total lbs
Mobility
- Twisted Cross
- Supine Twist
- Foam Roll Hams/Glutes/Lats

2021-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Row
- 5/5 KB Lunges
---------------------------------------------
- 1000m Bike
Strength
Three Sets
- 60 sec DB Bicep Curls
- 60 sec DB Skull Crushers
- 60 sec Arnolds
*Rest 1 min
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 1000 Meter Bike
- 50 AbMat Sit-ups
- 30 Russian KBS
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Bound Ankle
- Pigeon Pose
- Thread the Needle

2021-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Air Squats
- Plank w/Shoulder Taps
---------------------------------------------
- 10/10 One Legged Glute Bridges
- 30 sec Wall Sit
Strength
Split Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
21-18-15-12-9-6-3
- Back Squats
- Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle Pose
- Legs Up Wall
- Couch Stretch

2021-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10/7 Calorie Row
---------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5-3-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Three Rounds
- 20 Power Snatches
- 20/15 Calorie Row
- 20 Hang Power Clean
- 20/15 Calorie Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Down Dog
- Seal Pose
- Dragon Pose

2021-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 12/9 Calorie Bike/Row
- 10 Lunges
- 5 Push-Ups
- 30 sec Hang
- 10 Sit-Ups
- 10 Air Squats
- 10 Glute Bridges
- 200m Run
---------------------------------------------
- Instep Series Stretch
Strength
Back Squat (12min to heaviest)
*Increase Wt.
Metcon
Metcon (Time)
Four Rounds
- 45 DU/75 Singles
- 30/21 Calorie Bike/Row
- 15 T2B/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
Mobility
- Low Dragon
- Lizard Pose
- Foam Roll Hams/Calves

2021-04-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 7/5 Calorie Row
- 3 Scapula Push-Ups
- 3 Yoga Push-Ups
- 10 Glute Bridges
- 8 Back Squats
- 6 Front Squats
- 4 Shoulder Press
- 6 Strict Pull-Ups
---------------------------------------------
- Slight Foam Roll
Metcon
Metcon (Weight)
25min AMRAP
- 12/9 Calorie Row
- 7 Lateral Burpees Over Rower
- 5 Power Cleans
*Build in weight
**Record heaviest 5
Mobility
- Puppy Dog
- Foam Roll
- Legs Up Wall

2021-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 1/4 Bear Crawl/Crab Walk
- 6 Sit-Ups
- 4 Push-Ups
- 3 Strict Pull-Ups
---------------------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Hang Power Snatch
- 5 OHS
Strength
Split Jerk (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 12 T2B/K2E
- 9 Power Snatches
- 6 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Bound Ankle
- Foam Roll Lats/Glutes/Hams
- Down Dog

2021-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
Tabata 8x20:10
- Shoulder Plank Taps
- Flutter Kicks
- Scissor Kicks
- DB Wood Chops
---------------------------------------------
- 10 Narrow Grip Push-Ups
- 10 Wide Grip Push-Ups
Core
Three Sets
- 20 Russian Twists
- 20 Wall Ball Sit-Ups
- 20/20 DB Side Bends
Metcon
Metcon (Time)
- 200 AbMat Sit-Ups
- 100 Calorie Row/Bike
- 75 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Seated Straddle
- Seal Pose
- Pigeon Pose

2021-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 DU/50 Singles
- 35 Calf Raises
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Dips
----------------------------------------
- OH Distraction
Strength
Split Jerk (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
Five Rounds
- 30 DU/45 Singles
- 10 Push Press
- 10 Back Rack Reverse Lunges
- 10 Pull-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Puppy Dog
- Down Dog
- Low Dragon

2021-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row/500m Bike
- 5 Push-Ups
- 5 Pull-Ups
- 10 Air Squats
Strength
Three Sets
- 20 Arnolds
- 10 Lateral Raises
- 10 Front Raises
- 10/10 One Arm Bent Over Rows
Metcon
Metcon (Time)
- 50 Calorie Bike/Row
- 35 HRPU
- 25 Power Cleans
- 35 HRPU
- 50 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Fragon
- Seated Straddle

2021-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Lunges
- Sit-Ups
- Ring Rows
- Air Squats
----------------------------------------
- Instep Series Stretch
Strength
Split Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Five Rounds
- 10 Front Squats
- 10 C2B Pull-Ups
- 30 AbMat Sit-ups
Alpha: 135/95
Omega: 115/75; Pull-Ups
Fitness: 75/55; Banded Pull-Ups/RR
Mobility
- Saddle Pose
- Supine Twist
- Foam Roll Quads/Glutes/Hams

2021-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- 6 Box Jumps/Steps
- 5 Push-Ups
- 5 Ring Rows
- 6 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10/7 Calories
---------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 5 Box Jumps/Steps
- 10 Push Jerks
- 20/15 Calorie Machine
Alpha: 30/24; 95/65
Omega: 24/20; 75/55
Fitness: 20; 45/35
Mobility
- Legs Up Wall
- Couch Stretch
- Saddle Pose w/Archer Arms

2021-04-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 5 MB Push-Ups
- 5 MB Sit-Ups
- 5 Glute Bridges
---------------------------------------------
- Instep Series Stretch
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Five Rounds
- 30 WBS
- 20 T2B/K2E
- 10 KB Devil Press
Alpha: 20/14; 44/26
Omega: 16/12; 35/20
Fitness: 14/10; Sit-Ups; 18/13
Mobility
- Twisted Cross
- Thread the Needle
- Dragon Pose

2021-04-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calories (Choose)
- 8 KB RDL
- 10 Goblet Squats
- 8 KB Lunges
- 10 KBS
- 4/4 KB Presses
- 10 Sit-Ups
- 400m Run
---------------------------------------------
- Foam Roll Lats/Glutes/Hams
Metcon
Metcon (AMRAP - Rounds and Reps)
25min AMRAP
- 30/24 Calorie Machine*
- 30 Russian KBS
- 30 Kettlebell Reverse Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Bike/Row
Mobility
- Instep Series Stretch
- Foam Roll As Needed
- Seal Pose

2021-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 5 OHS w/PVC
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
---------------------------------------------
- OH Distraction
Strength
Split Jerk (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 3 Back Squats
- 5 Strict Pull-ups
- 15 WTD AbMat Sit-Ups
Alpha: 155/105; 35/25
Omega: 115/75; Banded PU; 25/15
Fitness: 75/55; Ring Rows; 15/10
Mobility
- Foam Roll Lats/Hams/Quads
- Bound Ankle
- Single Leg Forward Fold
- Single Leg Saddle

2021-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calories
- 5 Yoga Push-Ups
- 5 Air Squats
- 5/5 Lunges
- 15 KBS
---------------------------------------------
- 2min DU Practice
Strength
Three Sets
- 30 Plank Shoulder Taps
- 20/20 Kneeling DB Wood Choppers
- 15 Wtd. Plate Sit-Ups
Metcon
Metcon (No Measure)
Three Rounds
- 30/30 sec Side Plank
- 2 min Calories (Choose)
- 4min Tabata Fun 8x20:10
Rd 1: Floor Press
Rd 2: DU/Singles
Rd 3: Push Press
Rd 4: DU/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Thread the Needle
- Frog Pose

2021-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 8 Box Step-Ups
- 6 Sit-Ups
- 4 Strict Pull-Ups
------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
Strength
Split Squat (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 Deadlifts
- 12 Box Jump Overs 24/20
- 9 Front Squats
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
Mobility
- Legs Up Wall
- Foam Roll Glutes/Hams
- Couch Stretch

2021-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-200m Run
Tabata 8x20:10
- Calorie Bike/Row
- Sit-Ups
- Plank Shoulder Taps
- Lunges
------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
Three Rounds
- 20 T2B/K2E
- 20 HRPU
- 20 Hang Power Snatch
- 20 Calorie Bike/Row
Alpha: T2B; 95/65
Omega: K2E; 75/55
Fitness: Sit-Ups; 45/35
Mobility
- Lizard Pose
- Seal Pose
- Twisted Cross

2021-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Strict Pull-Ups
- 5 Jumping Air Squats
- 10 Lunges
-------------------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
50-40-30-20-10
- WBS
25-20-15-10-5
- Hang Power Cleans
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
Mobility
- Dragon Pose
- Supine Twist
- Saddle Pose w/Archer Arms

2021-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100m Bunny Hop
- 10/10 Carrot Pulls (KB Snatch)
- 200m Pony Run
- 10/10 Carrot Pulls
- 100m Duck Walk
Metcon
Metcon (Time)
Team Up
**Find Easter Eggs
Green, Yellow, Orange, Blue, Pink, Purple
- Each Egg Contains a Movement
- Movement Order Determined by Egg Opening
Buy-In and Buy-Out w/800m Run
Mobility
- Foam Roll
- Saddle Pose
- Dragon Pose

2021-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Sit-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
- 250m Row
---------------------------------------------
- PVC Front Rack Stretch
Strength
Split Jerk (5x5 q 2min)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Omega: 115/75; Matador Dips
FItness: 75/55; Bench Dips/Banded Dips
Mobility
- Saddle w/Archer Arms
- Standing Straddle
- Bound Ankle

2021-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Three Sets
- 10 Landmine Twists
- 10 One Arm Landmine Rollouts
- 10 Landmine Presses
Metcon
Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
*12min each
Mobility
- Legs Up Wall
- Couch Stretch
- Supine Twist

2021-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Push-Ups
- Calorie Row
- Calorie Bike
- Pull-Ups/Ring Rows
---------------------------------------------
- OH Distraction
Strength
Split Squat (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (5 Rounds for reps)
5min AMRAP
- Max Calorie Row/Bike
**Rest 3 Minutes
4min AMRAP
- Tabata Push-Ups (8x20:10)
**Rest 3 Minutes
3min AMRAP
- Max Power Cleans
**Rest 3 Minutes
2min AMRAP
- Strict Pull-Ups
**Rest 3 Minutes
1min AMRAP
- Max Calorie Bike/Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon
- Foam Roll Glutes/Hams/Calves
- Seated Forward Fold

2021-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Ring Rows
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Step-Ups
- 10 Sit-Ups
---------------------------------------------
- Banded Blackburns
- Practice Single Arm Devil Press
Strength
Bent Over Row (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Single Arm Devil Presses
- 10 Single KB Box Step-Ups 24/20
- 10 T2B/K2E
Alpha: 53/35; T2B
Omega: 44/26; K2E
Fitness: 35/20; Sit-Ups
Mobility
- Saddle w/Eagle Arms
- Puppy Dog
- Down Dog

2021-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 2min DU Practice
---------------------------------------------
- Sled Push
- 200m Run
- Sled Pull
- 8 Lunges
- 6 Glute Bridges
- 10 Push- Ups
- 6 Strict Pull-Ups
- 8 Air Squats
- 10 Sit-Ups
Strength
Back Squat (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
Five Rounds
- 60 DU/90 Singles
- 30 WBS
- 10 Burpee Pull-Ups
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles: 14/10
Mobility
- Lizard Pose
- Frog Pose
- Twisted Cross

2021-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
Tabata 8x20:10
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats
---------------------------------------------
- Foam Roll Hams/Quads
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility
- Foam Roll Quads/Glutes/Hams
- Fragon
- Bound Ankle

2021-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Friday, March 26
- AOP OPEN Team CAPTAIN BATTLE
- Start: 5PM (THERE WILL BE NO 5PM or 6PM REGULAR CLASS)
- Team Captains and Assistant Captains will go head-to-head
- Cookout to Follow for everyone!!!
- Bring a Dish to Share...
3.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Thrusters
- 5 Glute Bridges
- 5 Sit-Ups
---------------------------------------------
- Build to FS and Thruster Weight
- Complete 5 FS, 5 T2B, 5 C2BPU, 5 Thrusters at workout pace
Metcon
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:

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

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

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

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

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

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

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

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Supine Twist
- Dragon Pose
- Lizard Pose
Strength
Split Jerk (5x5 q 2min)
*5-10lbs heavier than last wk

2021-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Friday, March 26
- AOP OPEN Team CAPTAIN BATTLE
- Start: 5PM (THERE WILL BE NO 5PM or 6PM REGULAR CLASS)
- Team Captains and Assistant Captains will go head-to-head
- Cookout to Follow for everyone!!!
- Bring a Dish to Share...
3.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 6 Lunges w/Pass-Through
- 8 OHS w/PVC
---------------------------------------------
- PVC Front Rack Stretch
Strength
Three Sets
- Max Reps Chin Ups
- Max Reps Banded Tricep Ext.
- 10-15 Hammer Curls
Metcon
Metcon (AMRAP - Reps)
4min AMRAP
- 21 Front Squats
- 15 Front Squats
- Max Front Squats
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
*Rest 3min
Metcon (AMRAP - Reps)
4min AMRAP
- 21 Bench Press
- 15 Bench Press
- Max Bench Press
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
*Rest 3min
Metcon (AMRAP - Reps)
4min AMRAP
- 21 Back Squat
- 15 Back Squat
- Max Squat
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55
Mobility
- Saddle Pose
- Twisted Cross
- Legs Up Wall

2021-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Friday, March 26
- AOP OPEN Team CAPTAIN BATTLE
- Start: 5PM (THERE WILL BE NO 5PM or 6PM REGULAR CLASS)
- Team Captains and Assistant Captains will go head-to-head
- Cookout to Follow for everyone!!!
- Bring a Dish to Share...
3.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
Tabata 8x20:10
- Lunges
- Sit-Ups
- Box Jumps/Steps 20"
- KB Deadlifts
---------------------------------------------
- Lightly Foam Roll Hams/Glutes
Strength
Split Squat (5x5 each leg q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
3-6-9-12-15-18, etc
- Box Jumps/Steps 24/20
- T2B/K2E
- Deadlift
Alpha: T2B; 225/155
Omega: K2E; 185/125
Fitness: Sit-Ups; 135/95
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Twisted Cross

2021-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Friday, March 26
- AOP OPEN Team CAPTAIN BATTLE
- Start: 5PM (THERE WILL BE NO 5PM or 6PM REGULAR CLASS)
- Team Captains and Assistant Captains will go head-to-head
- Cookout to Follow for everyone!!!
- Bring a Dish to Share...
3.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- 5 KB RDL
- 5/5 KB Presses
- 7 Goblet Squats
- 10 KBS
- 5 Push-Ups
- 10 Lunges
- 10/7 Calories Row/Bike
---------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
Three Rounds
- 100 DU/150 Singles
- 10 Power Clean & Jerks
- 20 Lat. Barbell Burpees
- 20/15 Calorie Row/Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Calves
- Dragon Pose
- Saddle w/Eagle Arms

2021-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Side Lunges
- 5 Back Squats
---------------------------------------------
- OH Distraction
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Power Cleans
- Burpee Pull-Ups
- 200m Row
Alpha: 155/105
Omega: 115/75; Jumping PU
Fitness: 75/55; Ring Row
Mobility
- Thred the Needle
- Supine Twist
- Lizard Pose

2021-03-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams/Lats
- 200m Run
- 10 Lunges w/Pass-Through
- 10 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
---------------------------------------------
- Warm-Up Deadlifts/Push-Jerks
Metcon
Metcon (Time)
- 50 Deadlifts
- Accumulate 2:30min Plank
- 50 Hang Power Cleans
- Accumulate 2:30min Plank
- 50 Push Jerks
Alpha: 225/155; 135/95
Omega: 185/135; 115/75
Fitness: 135/95; 95/65
Mobility
- Foam Roll
- Seated Forward Fold
- Single Leg Saddle

2021-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 5 Push-Ups
- 5/5 Step-Ups
- 10 Lunges
- 10 KBS
---------------------------------------------
Slow
- 5/5 DB Snatch
- 5 Burpee BJ/Steps
Fast
- 5/5 DB Snatch
- 5 Burpee BJ/Steps
Strength
Split Jerk (5x5 q 2min)
Metcon
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:

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

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

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:

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

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

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
Mobility
- Box Shoulder Stretch
- Twisted Cross
- Foam Roll Lats/Glutes/Hams/Calves
- Lizard Pose

2021-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Lunges
- Sit-Ups
- Push-Ups
- Air Squats
---------------------------------------------
- 400m Run
Strength
Three Sets
- 20 Plank Shoulder Taps
- 15 GHD Sit-Ups
- 20 WTD Sit-Ups
Metcon
Metcon (Time)
- 2500m/2200m Row
- 20 Back Rack Lunges
- 20 Bent Over Rows
- 20 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Weight for all lifts
Mobility
- Lizard Pose
- Seal Pose
- Standing Forward Fold

2021-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
Tabata 8x20:10
- Calorie Bike
- Sit-Ups
---------------------------------------------
- Banded Blackburns
Strength
Split Squat (5x5 each leg q 2min)
Metcon
Metcon (Time)
Five Rounds
- 1000m Bike
21-15-12-9-6 Push Press
- 30 AbMat Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Supine Twist
- Seated Straddle
- Foam Roll Glutes/Quads

2021-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 750m Bike
- 30 sec Plank
- 30 sec Bar Hang
- 5 Push-Ups
- 10 Ring Rows
- 10 Lunges w/Pass-Through
- 10 Air Squats
---------------------------------------------
- OH Distraction
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (4 Rounds for reps)
Four Rounds
- 1 Minute Pull-Ups
- 1 Minute Push-Ups
- 1 Minute Goblet Squats
- 60 sec Rest
Alpha: 53/35; Pull-Ups
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows
Mobility
- Thread the Needle
- Saddle Pose
- Twisted Cross

2021-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Light Foam Roll Glutes/Hams
---------------------------------------------
- 200m Run
- Sled Push/Pull
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 5 Push-Ups
- 10 Air Squats
- 10 Sit-Ups
Strength
Back Squat (5x5 q 2min)
*5-10lbs heavier than last wk
Metcon
Metcon (Time)
Five Rounds
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 75/55; Sit-Ups
*No Rack
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams/Calves
- Low Dragon

2021-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***NO CLASS***
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch

2021-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.11.2019: CrossFit Open Begins with 21.1 @7pm
- Classes will complete 3.12
- Teams with Captains are at the front desk
3.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Warm-up
- 500m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Inchworms
- Bear Crawl
- 10 Lunges
- 1 Wall Walk
- 3 sets DU Practice
---------------------------------------------
- Workout Area Prep
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Strength
Split Jerk (5x5 q 2min)
Mobility
- Foam Roll
- Saddle Pose w/Eagle Arms
- Legs Up Wall

2021-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.11.2019: CrossFit Open Begins with 21.1 @7pm
- Classes will complete 3.12
- Teams with Captains are at the front desk
3.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 KB RDL
- 5 Goblet Squat
- 10 KBS
- 5 KB Sit-Ups
Strength
Three Sets
- 10-15 Weighted Push-Ups
- 7-10 Strict Pull-Ups
- 10-15 Weighted Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 9 Box Jumps 24/20
- 12 Alt. KB Snatches
- 21 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
Mobility
- Down Dog
- Single Leg Saddle
- Single Leg Forward Fold

2021-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.11.2019: CrossFit Open Begins with 21.1 @7pm
- Classes will complete 3.12
- Teams with Captains are at the front desk
3.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 5 Superman
- 10 Sit-Ups
---------------------------------------------
- Foam Roll Glutes/Hams
Strength
Split Squat (5x5 each leg q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 600m Run
- 30 AbMat Sit-Ups
- 15 Push-Ups
Mobility
- Twisted Cross
- Supine Twist
- Thread the Needle

2021-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.11.2019: CrossFit Open Begins with 21.1 @7pm
- Classes will complete 3.12
- Teams with Captains are at the front desk
3.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 10 Lunges
- 30 sec Plank
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 35 DU/50 Singles
---------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2 min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 Back Squats
- 25 DU/50 Singles
Alpha: 135/95; Doubles
Omega: 115/75; Doubles
Fitness: 75/55; Singles
*No Rack
Mobility
- Low Dragon
- Lizard Pose
- Pigeon Pose

2021-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.11.2019: CrossFit Open Begins with 21.1 @7pm
- Classes will complete 3.12
- Teams with Captains are at the front desk
3.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Lunges
- Push-Ups
- Sit-Ups
- Air Squats
---------------------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
- 30 Snatches
- 30 Clean and Jerks
- 30 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Saddle Pose

2021-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, May 13
- NO CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB
- Hotdogs for Lunch
3.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m MB Run
- 5 MB RDL
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 10 MB Lunges
- 5 MB Push-Ups
---------------------------------------------
- Foam Roll Lats/Glutes/Hams
Metcon
Metcon (Time)
50-40-30-20-10
- WBS
- Lunges
- 400m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Legs Up Wall
- Down Dog
- Seal Pose

2021-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Lunges
- 5 Dips
- Sled Push
---------------------------------------------
- Banded Blackburns
Strength
Push Press (12min to heaviest)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows
Mobility
- Couch Stretch
- Pigeon Pose
- Saddle w/Archer Arms

2021-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 KB RDL
- 10 Goblet Squats
- 15 KBS
- 10 KB Presses
- 5 KB RDL
- 10/7 Calorie Row
Strength
Three Sets
- 30/60/30 R/C/L Plank
- 30-60 sec Hollow Hold
- 10-15 BB Straight Leg Sit-Ups
Metcon
Metcon (6 Rounds for reps)
Six Rounds
- 40 sec Calorie Row/ Rest 20sec
- 40 sec Burpees/ Rest 20sec
- 40 sec KBS/ Rest 20sec
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Fragon
- Foam Roll Lats/Glutes/Hams
- Puppy Dog

2021-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Strict Pull-Ups
- 3x Unbroken DU
---------------------------------------------
- Instep Series Stretch
Strength
Deadlift (5-3-3-1-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
30-20-10
- Thrusters
90-60-30 (120-90-60)
- DU/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Saddle Pose w/Eagle Arms
- Low Dragon

2021-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1 mile Bike
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Sit-Ups
---------------------------------------------
- PVC Front Rack Stretch
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 10 S2OH
- 10 T2B/K2E
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Frog Pose
- Thread the Needle

2021-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350/300m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
---------------------------------------------
- 10 BB Glute Bridges
- 10 Floor Press
Strength
Bench Press (5-3-3-1-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 2km Row
- 100 Air Squats or 50 Pistols
- 30 Hang Power Cleans
Alpha: 155/105; Pistols
Omega: 115/75; Air Squats
Fitness: 75/55; Air Squats
Mobility
- Forward Fold
- Single Leg Saddle Pose
- Twisted Cross

2021-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 200m Run
Metcon
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Mobility
- Low Dragon
- Lizard Pose
- Foam Roll Glutes/Quads/Calves

2021-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 8 Box Jumps
- 6 Sit-Ups
- 4 Push-Ups
------------------------------------------
- 5 MB RDL
- 5 MB Cleans
- 5 MB Squats
- 5 MB Presses
- 5 MB Rocket Jumps
Strength
Push Press (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
21-15-9
- Deadlifts
- Box Jumps/Steps
Alpha: 275/185; 30/24
Omega: 205/145; 24/20
Fitness: 135/95; 20/20
Mobility
- Legs Up Wall
- Bound Ankle
- Saddle w/Eagle Arms

2021-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
------------------------------------------
Tabata 8x20:10
- Calorie Row/Bike
- Sit-Ups
Strength
Three Sets
- Drop Set BB Bicep Curls
- ME DB Standing Skull Crushers
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the Worlds
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
3-6-9-12-15-18-21...etc
-Calorie Row/Bike
- Push-Ups
- Sit-Ups
Mobility
- Seated Straddle
- Seal Pose
- Down Dog

2021-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Sit-Ups
----------------------------------------
- Instep Series Stretch
Strength
Deadlift (15 min to heaviest)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Back Squat
1-2-3-4-5-6-7-8-9-10
- GHD Sit-Ups
Alpha: BW
Omega: .75 BW; GHD Sit-Ups
Fitness: .5 BW; Sit-Ups
Mobility
- Supine Twist
- Lizard Pose
- Couch Stretch

2021-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 5/3 Calorie Bike
- 5 Push-Ups
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 10 Bench Dips
---------------------------------------
- 0H Distraction
Strength
Power Clean (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
15-10-5
- Power Cleans
- HSPU
Directly into
15-10-5
- Power Snatch
- Ring Dips
Alpha: 115/75; HSPU; Ring Dips
Omega: 95/65; Inverted Push-Ups; Matador
Fitness: 75/55; Push-Ups; Bench Dips
Mobility
- Dragon Pose
- Thread the Needle
- Foam Roll Lats/Glutes/Hams

2021-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 30 sec Plank
- 10 Lunges
- 10 Glutes Bridges
---------------------------------------
- Banded Blackburns
Strength
Bench Press (12 minutes to heaviest)
Metcon
Metcon (Time)
Two Rounds
- 20 Front Squats
- 20 T2B/K2E
- 10 Squat Cleans
- 10 Bar Muscle-Ups
Alpha: 115/75
Omega: 95/65; Pull-Ups
Fitness: 75/55; Banded Pull-Ups
Mobility
- Saddle Pose
- Single Leg Forward Fold
- Twisted Cross

2021-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Push-Ups
- 5 Pull-Ups
- 10 Lunges
Metcon
Metcon (Time)
Four Rounds
- 600m Run
- 25 Burpees
- 15 S2OH
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Twisted Cross
- Saddle w/Archer Arms

2021-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row
- 5 Wide Grip Push-Ups
- 5 Diamond Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Banded Blackburns
---------------------------------------------
- Rope Climb Practice
Strength
Push Press (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Four Rounds
- 25 Calorie Row
- 12 Power Snatches
- 3 Rope Climbs
Alpha: 115/75; Rope Climbs
Omega: 95/65; 9 Strict Pull-Ups
Fitness: 75/55; 15 Ring Rows
Mobility
- Forward Fold
- Straddle
- Down Dog

2021-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- MB Cleans
- Lunges
---------------------------------------------
- 1 mile Bike
Strength
Three Sets
- ME Dips
- 30 Banded Bicep Curls
- 40 Banded Tricep Ext.
Metcon
Metcon (Time)
Four Rounds
- 12 Deadlifts
- 24 Box Jumps 24/20
- 36 WBS
Alpha: 225/155; 20/14
Omega: 185/125; 16/12
Fitness: 135/95; 14/10
Mobility
- Seated Straddle
- Foam Roll Glutes/Hams/Quads
- Frog Pose

2021-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10 Air Squats
---------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Three Rounds
- 10 Floor Press
- 20 GHD Sit-Ups
- 10 Bent Over Rows
- 20 Hip Extensions
Alpha: 135/95
Omega: 115/75; AbMat Sit-Ups/Supermans
Fitness: 75/55; Sit-Ups/Supermans
Mobility
- Supine Twist
- Lizard Pose
- Legs Up Wall

2021-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- Sled Push
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Rocket Jumps
---------------------------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Alpha: 45/35; Pull-Ups
Omega: 45/35; Banded Pull-Ups
Fitness: 45/35; Ring Rows
Mobility
- Foam Roll Lats/Glutes/Hams
- Seal Pose
- Seated Forward Fold

2021-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike (800m)
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Air Squats
- 10 Glute Bridges
- 5 Broad Jumps
- 5 Strict Pull-Ups
---------------------------------------------
- Attempt 3 HSPU or HS against wall
- Smash Forearms/Triceps
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 5 HSPU
- 10 Power Clean
- 15 Burpees
- 20 Kettlebell Swings
- 25 Wallball Shots
Alpha: 135/95; 53/35; 20/14
Omega: 115/75; 44/26; 16/12; Inverted Push-Ups
Fitness: 75/55; 35/20; 14/10; Push-Ups
Mobility
- Dragon
- Twisted Cross
- Thread the Needle

2021-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 3 Bear Complex*
---------------------------------------------
- Deadlift
- Power Clean
- Front Squat
- Shoulder Press
- Back Squat
Metcon
Metcon (Time)
Four Rounds
- 10 Thrusters
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Saddle w/Eagle Arms
- Low Dragon

2021-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Push-Ups
- 10 Box Steps
- 5 Swimmers
- 10 Air Squats
- 10 Good Mornings
- 5 Strict Pull- Ups
Strength
Push Press (5x5 q 2min)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Alpha: 20/14; 75/55
Omega: 16/12; 65/55
Fitness: 14/10; 45/35
Mobility
- Puppy Dog
- Thread the Needle
- Down Dog

2021-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10/7 Calorie Row
- 10 Push-Ups
- 10 Lunges
- 15 KBS
Core
Three Sets
- 25 Banded Sit-Ups
- 40 Flutter Kicks
- 40 Scissor Kicks
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 12/8 Calorie Row
- 10 KBS
- 50′ BW Lunge
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Seated Forward Fold
- Pigeon Pose
- Bound Ankle

2021-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- DU
- Air Squats
---------------------------------------------
- 10 Banded Good Mornings
Strength
Deadlift (5x5 q 2 min)
Metcon
Metcon (Time)
Four Rounds
- 7 Back Squats
- 50 DU/75 Singles
- 7 C2B Pull-Ups
Alpha: 155/105
Omega: 115/75; Pull-Ups
Fitness: 75/55; Banded Strict Pull-Ups or Ring Rows
*No Rack
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2021-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Broad Jumps
- 8 Step-Ups
-10 Lunges w/Pass-Through
- 10 OHS
---------------------------------------------
- Banded Blackburns
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 7 Clean and Jerks
- 14 Toes to Bar
- 21 Box Jumps/Steps
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose
- Foam Roll Glutes/Hams/Calves
- Frog Pose

2021-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
- Sled Push
- 5 Strict Pull-Ups
- 10 Swimmers
- 5 Dips
---------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Power Cleans
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 21 Power Clean
- 21 Burpees Over Bar
- 15 Front Squats
- 15 Burpees Over Bar
- 9 Squat Cleans
- 9 Burpees Over Bar
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Thread the Needle
- Lizard Pose

2021-02-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5/5 KB Presses
- 10 Jumping Air Squats
- 5 Push-Ups
- 10 KBS
Metcon
Metcon (Time)
- 1 Mile Run
- 50 KB Snatch
- 75/50 Calorie Row
- 50 KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Low Dragon
- Twisted Cross
- Supine Twist

2021-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Calorie Bike/Row
- Box Steps
---------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
- 3000/2100m Bike
- 21 Front Squats
- 21 Push Presses
- 21 Hang Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Bound Ankle
- Pigeon Pose
- Instep Series Stretch

2021-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 5 Chin Ups
- 8 Push-Ups
- 5 Dips
- Sled Push
- 200m Run
Strength
Three Sets
- ME BB Bicep Curl
- ME Skull Crusher
- 15 Arnolds
Metcon
Metcon (5 Rounds for reps)
Five Rounds
- 60 sec Hang Clean
- 60 sec S2OH
- 60 sec Sit-Ups
*1:00 Rest
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Thread the Needle
- Foam Roll Glutes/Hams/Quads
- Seated Forward Fold

2021-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- Plank Walk
- 10 Glute Bridges
- 5 MB Deadlifts
- 5 MB Squats
- 5 MB Presses
- 10 MB Sit-Ups
---------------------------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2 min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 35 WBS
- 50 AbMat Sit-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Supine Twist
- Seal Pose

2021-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Strict Pull-Ups/Negatives
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5 Dips
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 10/7 Calorie Bike/Row
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Calorie Bike/Row
- Burpees
- KBS
- Goblet Squats
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Saddle Pose
- Lizard Pose
- Twisted Cross

2021-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Side Lunges
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 50 DU/75 Singles
---------------------------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
21-18-15-12-9
- Hang Power Snatches
- Thrusters
- 30 DU/45 Singles
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
Mobility
- Foam Roll Lats/Hams/Calves
- Puppy Dog
- Dragon

2021-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Morning
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
- 10 Lunges
Metcon
Metcon (Time)
Three Rounds
- 800 Meter Run
- Three Rounds
- 5 Power Cleans
- 5 Front Squats
- 5 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Standing Straddle

2021-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/9 Calorie Bike
- 10 Lunges
- 200m Run
- 10 Push-Ups
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 5 Superman
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
----------------------------------
- OH Distraction
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 21/15 Calorie Bike
- 18 Alternating KB Power Clean
- 15 Burpees
- 12 Single KB Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Single Leg Saddle
- Single Leg Forward Fold

2021-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Plank Shoulder Taps
- Push-Ups
Strength
Three Sets
- 10-12 BB Rollout
- 10-12 Windshield Washers
- 10-12 GHD Sit-Ups
Metcon
Metcon (Distance)
Partner Workout...
18min AMRAP
Max Meters of Running
Partner 1
- 400 Meter Run
Partner 2
- 10 Bent Over Rows
- Plank Until Partner Returns
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record meters
*Swap when runner returns
Mobility
- Seal Pose
- Seated Forward Fold
- Foam Roll Calves/Quads

2021-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/15 Calorie Row
- 5 Scapula Push-Ups
- 5 Air Squats
- 5 Push-Ups
- 5 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
----------------------------------
- 10 Glute Bridges
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (3 Rounds for calories)
Three Rounds x 3min
- 15 Deadlifts
- 30 Jumping Air Squats
- Max Cal Row
Alpha: 225/155
Omega: 185/125
Fitness: 115/75
Mobility
- Supine Twist
- Seated Straddle
- Legs Up Wall

2021-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Dips
- 5 Strict Pull-Ups
- 10 Air Squats
----------------------------------
- Banded Blackburns
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Six Rounds
- 200m Run
- 20 Abmat Sit-Ups
- 10 Hang Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Lizard Pose
- Foam Roll Lats/Glutes/Hams

2021-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 5 Yoga Push-Ups
- 5 Narrow Grip Push-Ups
- 10/10 Plank Shoulder Taps
- 5 Chin-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Back Squats
- 5 Good Mornings
----------------------------------
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 20 Power Cleans
- 10 Burpees
- 20 Front Squats
- 10 Burpees
- 20 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Lats/Chest/Hams
- Twisted Cross
- Puppy Dog

2021-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- 10 Lunges
- 30 sec Plank
- 10 Air Squats
- 30 sec Plank
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------------------
- Banded Blackburns
Metcon
Metcon (Time)
- 600m Run
- 20 Power Cleans
- 600m Run
- 20 Push Jerks
- 600m Run
- 20 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Glutes/Quads
- Saddle w/Archer Arms
- Lizard Pose

2021-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calories Bike/Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Glute Bridges
- 10 Shoulder Taps
- 30 sec Plank
- 5 Dips
- 10 Air Squats
----------------------------------
- 3 Candlesticks/Reverse Burpees
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
25-20-15-10-5
- HRPU
- Deadlifts
- Bike Calories
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
Mobility
- Bound Ankle
- Frog Pose
- Standing Straddle

2021-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 75 DU/125 Singles
----------------------------------
- 50 Calf Raises
Strength
Three Sets
- 40 Banded Tricep Ext.
- 40 Banded Bicep Curls
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 400m Run
- 75 DU/125 Singles
Rest 2 Minutes
Alpha: Doubles
Omega: Doubles
Fitness: Singles
*Include Rest in Time
Mobility
- Instep Series Stretch
- Pigeon Pose
- Seated Straddle

2021-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Light Foam Roll Hamstrings
----------------------------------
- Sled Push
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10 Air Squats
- 15 KBS
- 10 KB RDL
- 5 KB Sit-Ups
- 5 KB Glute Bridges
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 10 Power Snatches
- 20 OHS
- 30 AbMat Sit-ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Dragon Pose

2021-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- Duck Walk
- 5 Broad Jumps
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 Calorie Bike
----------------------------------
- OH Distraction
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
- 21/15 Calorie Bike
- 100 DU/150 Singles
- 5 Power Clean
Alpha: 225/155
Omega: 155/105
Fitness: 115/75
*Heavy Cleans
Mobility
- Low Dragon
- Lizard Pose
- Legs Up Wall

2021-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Plank Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 Hang Power Cleans
- 5 Burpees
- 10 Thrusters
- 5 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle Pose w/ Eagle Arms
- Twisted Cross
- Thread the Needle

2021-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- Sled Push
- 5 Strict Pull-Ups
- 8 Push-Ups
- 12 Air Squats
- 10 Lunges w/Pass-Through
---------------------------------------
- 5 RDL
- 5 Hang Clean
- 5 Front Squat
- 5 Back Squat
- 5 OHS
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 5 Hang Power Snatches
- 10 Jumping Lunges
- 15/10 Calorie Bike
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Down Dog
- Legs Up Wall

2021-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Plank Walk
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5/5 KB Presses
- 5 Goblet Squats
- 10 KBS
- 5 KB RDL
----------------------------------
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 21 KBS
- 15 Goblet Squats
- 9 Box Jumps/Steps 24/20
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Puppy Dog
- Saddle w/Eagle Arms
- Lizard Pose

2021-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 35 DU/60 Singles
----------------------------------
- Banded Blackburns
Strength
Three Sets
- 12-15 GHD Sit-