Wodify

2023-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

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

Metcon
Metcon (Time)

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

Mobility

- Low Dragon
- Bound Ankle
- Frog Pose

2023-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

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

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Twisted Cross
- Lizard Pose
- Thread the Needle

2023-02-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

Strength
Deadlift (5x3 q 2min)
Deadlift

Metcon
Metcon (Time)

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

Fitness: Sit-Ups; 95/65

Mobility

- Saddle Pose
- Supine Twist
- Dragon Pose

2023-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 5 Calorie Bike/Row

- 5 Broad Jumps

- 10 Lunges

- 5 Push-Ups

- 5 Pull-Ups

Metcon
Metcon (Time)

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

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

Mobility

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

2023-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 10 Lunges

- 5 Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Strict Pull-Ups

- 5 Push-Ups

- 10 KBS

- 5 KB RDL

- 5/5 KB Presses

- 10 Goblet Squats

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

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

- KB Thrusters (2 bells)
- Pull-Ups

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

Mobility

- Saddle w/Archer Arms

- Couch Stretch

- Pigeon Pose

2023-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 6 Calorie Bike

- 5 Yoga Push-Ups

- 5 Push-Ups

- 5 Swimmers

- 5 Rocket Jumps

- 10 Lunges w/Pass-Throughs

- 10 OHS w/PVC

- 5/5 SL RDL

————————————————

- Banded Blackburns

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

Metcon
Metcon (Time)

12-9-6

- Calorie Bike

- Deadlifts

- Burpees Over Bar

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

Mobility

- Puppy Dog

- Down Dog

- Thread the Needle

2023-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

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

Metcon
Metcon (Time)

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

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

*No Rack

Mobility

- Saddle Pose

- Forward Fold

- Legs Up Wall

2023-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

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

Metcon
Metcon (Time)

Three Rounds
- 10 Power Cleans
- 10 Push Jerks

Alpha: 135/95

Omega: 115/75

Fitness: 95/65

Mobility

- Lizard Pose

- Twisted Cross

- Foam Roll Glutes/Hams/Triceps

2023-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.30.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Alpha: 135/95

Omega: 105/80

Fitness: 75/55

*No Rack

Mobility

- Seated Straddle

- Supine Twist

- Single Leg Split

2023-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- Bear Crawl

- Sled Push

- 10 Lunges

- 5 Swimmers

- 30 sec Plank

- 5 Strict Pull-Ups

- 10 Ring Rows

Metcon
Metcon (Time)

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

Alpha: Rope;115/75

Omega: 9 Strict PU;95/65

FItness: 18 RR; 75/55

Mobility

- Couch Stretch

- Legs Up Wall

- Twisted Cross

2023-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Rocket Jumps

- 8 Jumping Lunges

- 5 Glute Bridges

- 10/10 Single Arm KBS

- 5/5 KB Presses

- 8 Goblet Squats

- 5 KB RDL

- 30 DU/50 Singles

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

- OH Distraction

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

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

- Power Snatch

- 30 DU/50 Singles

Alpha: 95/65; DU

Omega: 75/55; DU

Fitness: 45/35; Singles

Mobility

- Cat/Cow Pose

- Foam Roll Glutes/Hams/Calves

- Low Dragon

2023-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.26.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- Sled Push/Pull

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 5 Strict Pull-Ups

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

- Banded Blackburns

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

Metcon
Metcon (Time)

50-40-30-20-10

- Thrusters
25-20-15-10-5

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

- AbMat Sit-Ups

Alpha: 45/35; Pull-Ups

Omega: 45/35; Banded Pull-Ups

Fitness: 45/35; RR

Mobility

- Twisted Cross

- Puppy Dog

- Down Dog

2023-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2 mile Bike

- 5 Push-Ups

- 10 Glute Bridges

- 5 Superman

- 30 sec Wall Sit

- 10 Lunges

- 5 Air Squats

- 9 Calorie Row

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

- Instep Series Stretch

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

Metcon
Metcon (Time)

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

- Calorie Row

- Burpees

Mobility

- Seated Straddle

- Dragon Pose

- Bound Ankle

2023-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.23.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 6 Push-Ups

- 6 Swimmers

- 6 Glute Bridges

- 10 Mtn Climbers

- 6 Step-Ups

- 8MB Lunges

- 8MBSquats

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

- Pigeon on a Box

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (Time)

Ten Rounds

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

Alpha: 20/14; 155/105

Omega: 16/12; 125/85

Fitness: 14/10; 105/70

Mobility

- Supine Twist

- Lizard Pose

- Pigeon Pose

2023-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 5 Rocket Jumps

- 10 Step-Ups

- 5 Broad Jumps

- 5 Strict Pull-Ups

- 250m Row

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

- Banded Blackburns

Metcon
Metcon (Time)

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

Alpha: 135/95; PU

Omega: 115/75; Banded PU

Fitness: 95/65; RR

Mobility

- Legs Up Wall

- Instep Series Stretch

- Pigeon on a Box

2023-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Yoga Push-Ups

- 5 Push-Ups

- 5 Swimmers

- 10 Sit-Ups

- 8 Lunges

- 5 Rocket Jumps

- 10 Air Squats

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

- Banded Low Dragon

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

- Fragon Pose

- Couch Stretch

- Bound Ankle

2023-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 30 sec Plank

- 5 Jumping Air Squats

- 10 Air Squats

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

- Banded Blackburns

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

Metcon
Deck of Death (No Measure)

18min AMRAP

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

- Jokers: 200m Run

Alpha: 53/35; 20/14

Omega: 44/26; 16/12

Fitness: 35/20; 14/10

Mobility

- Cat/Cow Pose

- Frog Pose

- Pigeon Pose

2023-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5 mile Bike

- 10 Step-Ups

- 5 Rocket Jumps

- 8 Lunges

- 5 Glute Bridges

- 5 Yoga Push-Ups

- 10 Air Squats

- 30 sec Squat Hold

- 5 Strict Pull-Ups

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

- Junk Yard Dog

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

Metcon
Metcon (Time)

Ten Rounds

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

Alpha: Strict; 53/35; DU

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

Fitness: 10 RR; 35/20; Singles

*One Bell

Mobility

- Puppy Dog Pose

- Low Dragon

- Lizard Pose

2023-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 8 Calorie Bike

- 8 Jumping Lunges

- 8 Air Squats

- 8 Sit-Ups

- 8 Push-Ups

- Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Pull-Ups

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

- OH Distraction

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

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

Alpha: T2B; 135/95

Omega: K2E; 115/75

Fitness: Sit-Ups; 95/65

*No Rack

Mobility

- Tread the Needle

- Saddle Pose

- Dragon Pose

2023-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 5 Glute Bridges

- 5 Sit-Ups

- 10 Shoulder Taps

- 5 Push-Ups

- 10 Lunges

- 30 sec PU Bar Hang

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

- Instep Series Stretch

Strength
Deadlift (5x5 q 2min)
Deadlift

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

"Omega": 135/95

"Fitness": 95/65

Metcon (Weight)

Build to heaviest load in 5min

- 1 Deadlift

- 1 Power Clean

- 1 Hang Power Clean

- 1 Push Jerk

Record greatest

Mobility

- Foam Roll Glutes/Hams

- Supine Twist

- Twisted Cross

2023-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- 10 Lunges

- 5 Push-Ups

- 500m Row

- 10 Air Squats

- 5 Strict Pull-Ups

Metcon
Metcon (Time)

- 1200m Row

- 60 Air Squats

- 800m Run

- 40 Push-Ups

- 400m Run

- 20 Pull-Ups

- 200m Row

- 60 Lunges

Alpha: PU

Omega: Banded PU

Fitness: RR

Mobility

- Low Dragon

- Single Leg Forward Fold

- Saddle Pose

2023-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- 6 Step-Ups

- 10 Air Squats

- 5 Diamond Push-Ups

- 5 Push-Ups

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

- Pigeon on a Box

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

10 Rounds

- 3 Power Clean

- 6 Push-Ups

- 9 Air Squats

- 12 Box Jumps/Steps

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Pigeon Pose

- Seated Forward Fold

- Thread the Needle

2023-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Rocket Jumps

- 5 Star Jumps

- 5 Calorie Bike

- 10 Lunges w/Pass-Through

- 5 Sit-Ups

- 5 Calorie Row

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

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

- Figure Eights

- OH Distraction

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

Metcon
Metcon (Time)

- 400m Run

- 25 KB Snatches

- 25 Cal Bike

- 25 Ab-Mat Sit-Ups

- 25 Cal Row

- 25 Push-Ups

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Low Dragon

- Standing Straddle

- Bound Ankle

2023-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 200m Row

- 5 Broad Jumps

- 5 Air Squats

- 10 Lunges

- 200m Run

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

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

Men: 45 lb.
Women: 35 lb.
Mobility

- Seated Straddle

- Dragon Pose

- Couch Stretch

2023-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- Quick Foam Roll Hams

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

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 10 Lunges

- 10 Air Squats

- 30 sec Plank

- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Strict Pull-Ups

- Banded Blackburns

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

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

"Omega": 185/125

"Fitness": 155/105

Mobility

- Twisted Cross

- Lizard Pose

- Foam Roll Hams/Glutes/Calves

2023-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10/7 Calorie Bike/Row

- 10 Lunges

- 5 Jumping Air Squats

- 30 sec Wall Sit

- 10 Plank Shoulder Taps

- 5 Yoga Push-Ups

- 5 Push-Ups

- 5 Strict Pull-Ups

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

- Scorpion Twist

Strength
Deadlift (5x5 q 2min)
Deadlift

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Alpha: DU; 135/95

Omega: DU; 115/75

Fitness: Singles; 95/65

*No Rack

Mobility

- Supine Twist

- Legs Up Wall

- Seal Pose

2023-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike/Row

- 10 Sit-Ups

- 200m Run

- 10 Lunges

- 10 Calorie Bike/Row

Metcon
Metcon (Time)

100-80-60-40-20

- DU

50-40-30-20-10

- Abmat Sit-Ups

25-20-15-10-5

- Calories Bike/Row

*Singles

150-120-100-80-60

Mobility

- Low Dragon

- Seal Pose

- Down Dog

2023-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Plank K2E

- 5 Swimmers

- 5 Glute Bridges

- 5 Box Jumps/Steps

- 5 Strict Pull-Ups

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

- OH Distraction

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

Metcon
Metcon (Time)

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

- 7 Push-Ups

Alpha: 225/155

Omega: 185/125

Fitness: 135/95

Mobility

- Foam Roll Glutes/Hams

- Twisted Cross

- Supine Twist

2023-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 7/5 Calorie Bike

- 5 Jumping Air Squats

- 10 Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5/5 KB SLRDL

- 5/5 KB Presses

- 35 DU/50 Singles

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

- 10 Banded Good Mornings

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

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

Alpha: 95/65; DU

Omega: 75/55; DU

Fitness: 55/45; Singles

Mobility

- Low Dragon

- Supine Twist

- Puppy Dog

2023-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 5 Glute Bridges

- 10 Shoulder Plank Taps

- 5 Push-Ups

- 10 Lunges

- 5 KB RDL

- 5/5 KB Presses

- 5/5 KB Rows

- 7/5 Calorie Bike

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

- PVC Front Rack Stretch

- Banded Blackburns

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

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

Alpha: 44/26

Omega: 35/20

Fitness: 18/13

Mobility

- Saddle Pose

- Single Leg Forward Fold

- Thread the Needle

2023-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.23 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl

- Sled Push

- 5 Swimmers

- 5 Push-Ups

- 8Lunges

- 10 Air Squats

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

- Banded Low Dragon

Strength
Back Squat (12 min to heaviest)
Back Squat

Metcon
Metcon (Time)

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

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Dragon Pose

- Seated Straddle

- Bound Ankle

2023-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.23 Alpha Omega Performance/CrossFit AOP WOD
Note

***8AM CLASS ONLY***

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

- Supine Twist

- Lizard Pose

- Legs Up Wall

2022-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.31.22 Alpha Omega Performance/CrossFit AOP WOD
Note

***8AM CLASS ONLY***

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

- Low Dragon

- Seal Pose

- Lizard Pose

2022-12-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.30.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Two Sets

- 0.2 mile Bike

- 10 Lunges

- 5 Push-Ups

- 10 Sit-Ups

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

- Banded Blackburns

Strength
Bench Press (12min to heaviest)
Bench Press

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 1/2 Mile Bike

- 100m Farmer Carry

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Twisted Cross

- Couch Stretch

- Thread the Needle

2022-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- Sled Push/Pull

- 200m Row

- 5 Push-Ups

- 0.2 mile Bike

- 10 Glute Bridges

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 400m Run

- 800m Row

- 1 mile Bike

Mobility

- Supine Twist

- Saddle Pose

- Puppy Dog

2022-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.28.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Jumping Lunges

- 5 Broad Jumps

- 5 Air Squats

- 30 sec Wall Sit

- 10 Plank Shoulder Taps

- 5 Push-Ups

- 5 Strict Pull-Ups

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

- OH Distraction

Strength
Squat Clean (12min to heaviest)
Squat Clean

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

- 7 KB Front Rack Squats

- 7 Box Jumps/Steps

- 7 KB Push Presses

- 7 Sit-Ups

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

*2 Bells

Mobility

- Lizard Pose

- Bound Ankle

- Thread the Needle

2022-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 15/12 Calorie Row

- 5 Push-Ups

- 5 Swimmers

- 30 sec Plank

- 10 Lunges

- 5 Rocket Jumps

- 10 Air Squats

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

- Banded Blackburns

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 27/21 Calorie Row

- 21 Power Cleans

- 15 Later Barbell Burpees

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Foam Roll Lats/Hams

- Saddle w/Eagle Arms

- Twisted Cross

2022-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.26.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

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

Metcon
Metcon (Time)

Alpha: 

Omega: 

Fitness: 

Mobility

2022-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.22 Alpha Omega Performance/CrossFit AOP WOD
Note

***GYM CLOSED***

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

Merry Christmas Eve...

2022-12-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.23.22 Alpha Omega Performance/CrossFit AOP WOD
Note

8AM Class Only

Metcon
Oh Swoly Night (Time)

- 50 KBS

- 40 Goblet Squats (50/35 lb)

- 30 Push-Ups

- 20 Plate Ground-to-Overhead

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

- 20 Plate Ground-to-Overhead

- 30 Push-Ups

- 40 Goblet Squats

- 50 KBS

Alpha: 53/35; 45/35; WW

Omega: 44/26; 25/15; Taps

Fitness: 35/20; 15/10; Hold

Mobility

- Legs Up Wall

- Couch Stretch

- Foam Roll Lats/Hams/Quads

2022-12-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.22.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 5/5 KB Presses

- 5/5 KB Rows

- 10 Goblet Squats

- 10 KBS

- 5 KB RDL

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

*Increase Wt.

Metcon
Metcon (6 Rounds for time)

Six Rounds x 3min

- 6 Burpees

- 12 Alt. KB Snatches

- 300m Row

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Thread the Needle

- Seal Pose

- Supine Twist

2022-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Jumping Air Squats

- 6 Jumping Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Sit-Ups

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

- OH Distraction

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

*Increase Wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

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

Mobility

- Twisted Cross

- Saddle w/Eagle Arms

- Child's Pose

2022-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.20.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

- 5Sit-Ups

- 30 sec Plank

- 5 Swimmers

- 10 Push-Ups

- 10 Lunges

- 30 sec Wall Sit

- 10 Air Squats

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

- Banded Blackburns

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

*Increase Wt.

Metcon
Metcon (Time)

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

Using the Below List - Complete 200 Reps

- WTD Sit-Ups

- OH Weighted Lunges

- Plate Squats

- Plate Presses

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

Alpha: 45/35

Omega: 25/15

Fitness: 15/10

*BI/BO should be different

Mobility

- Low Dragon

- Lizard Pose

- Bound Ankle

2022-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.19.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2mile Bike

- 10 Lunges

- 5 Push-Ups

- 10 Air Squats

- 5 Pull-Ups

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

- 5 RDL

- 5 Shoulder Press

- 5 Back Squats

- 5 Good Mornings

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

*Increase Wt.

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

- Dragon Pose

- Foam Roll Glutes/Hams

- Puppy Dog

2022-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.17.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 KB RDL

- 5/5 KB Presses

- 5 Goblet Squats

- 5/5 KB Rows

- 10 KBS

Metcon
Metcon (Time)

- 1600m Farmer Carry

*Every Break 5 KB S2OH

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- OH Distraction

- Saddle w/Archer Arms

- Dragon Pose

2022-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.22 Alpha Omega Performance/CrossFit AOP WOD
Note

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

Warm-Up

- 1/2 mile Bike

- Bear Crawl

- 5 Push-Ups

- 5 Yoga Push-Ups

- 5 Superman

- 5 Glute Bridges

- 10 Lunges

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

- Twisted Cross

- Smash/Roll Forearms andTriceps

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

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

- Foam Roll Lats/Glutes/Hams

- Twisted Cross

- Thread the Needle

2022-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.2 mile Bike

- 5 Swimmers

- 10 Plank Shoulder Taps

- 5 Hanging Shoulder Shrugs

- 5 Strict Pull-Ups

- 10 Lunges

- 10 Lunges

- 200m Run

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

3minx 5 Rounds

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

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

*Record Splits

Mobility

- Low Dragon

- Dragon Pose

- Saddle w/Eagle Arms

2022-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 5 Push-Ups

- 5 Pull-Us

- 5 RDL

- 5 Front Squats

- 5 Shoulder Press

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

- OH Distraction

- PVC Front Rack Stretch

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

*Increase wt.

Metcon
Metcon (Time)

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

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Low Dragon

- Saddle Pose

- Seal Pose

2022-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Sit-Ups

- 5 Glute Bridges

- 5 Rocket Jumps

- 10 Lunges w/Pass-Through

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

- Figure Eights

- Banded Blackburns

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

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

Alpha: 115/75; Rope Climb

Omega: 95/65; 5 G2Feet

Fitness: 75/55; 10 Strict Pull-Ups

Mobility

- Puppy Dog

- Saddle w/Eagle Arms

- Foam Roll Lats/Quads

2022-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.12.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Duck Walk

- 5 Jumping Air Squats

- 5 Air Squats

- 6 Jumping Lunges

- 6 Lunges

- 10 Sit-Ups

- 1/2 mile Bike

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

- Instep Series Stretch

- Banded Low Dragon

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

Metcon
Metcon (Time)

- 50 Front Squats

*EMOM 5 Burpees

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

*No Rack

Mobility

- Couch Stretch

- Legs Up Wall

- Lizard Pose

2022-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.10.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Sit-Ups

- 5 Push-Ups

- 5 Jumping Air Squats

- 10 Lunges

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

- Instep Series Stretch

Metcon
Metcon (Time)

Three Rounds

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

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Foam Roll Glutes/Hams/Quads

- Low Dragon

- Twisted Cross

2022-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.9.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5mile Bike

- 5 Jumping Air Squats

- 10 Lunges

- 5 Narrow Grip Push-Ups

- 5 Wide Grip Push-Ups

- 10 Plank Shoulder Taps

- 10 Sit-Ups

- 5 Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Strict Pull-Ups

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

- Figure Eights/Pass-Throughs

- Smash Forearm/Triceps

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

Metcon
Metcon (Time)

Three Rounds

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

Alpha: 95/65

Omega: 75/55

Fitness: 55/45

Mobility

- Twisted Cross

- Saddle w/Eagle Arms

- Ext. Arm Lizard 

2022-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.8.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 5 Calorie Bike

- 10 Lunges

- 200m Run

- 5 Push-Ups

- 5 Calorie Row

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

- 5 RDL

- 5 Bent Over Row

- 5 Shoulder Press

- 5 Back Squats

- 5 Good Mornings

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

Six Rounds

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

Mobility

- Bound Ankle

- Supine Twist

- Forward Fold

2022-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike

- 5 Rocket Jumps

- 10 Lunges w/Pass-Through

- 10 OHS w/PVC

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Calorie Row

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

- OH Distraction

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

Metcon
Metcon (3 Rounds for reps)

Three Rounds

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

- 1min Rest

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

Mobility

- Dragon Pose

- Seal Pose

- Tread the Needle

2022-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.6.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 400m Run

- Bear Crawl/Crab Walk

- 5 KB RDL

- 5/5 KB Presses

- 5/5 KB Rows

- 10 Goblet Squats

- 10 KBS

- 30 sec Plank

- 5 Strict Pull-Ups

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

- PVC Front Rack Stretch

- Banded Blackburns

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

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

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

*No Rack

Mobility

- Foam Roll Glutes/Hams/Quads

- Saddle Pose w/Archer Arms

- Couch Stretch

2022-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.5.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run 

- 5 Broad Jumps

- 10 Lunges

- 10 Step-Ups

- 5 Push-Ups

- 5 Swimmers

- 5 Strict Pull-Ups

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

- Pigeon on a Box

- Instep Series Stretch 

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

Metcon
Metcon (Time)

10-20-30-40-50 

- Single KB Step-Up 24/20

- 10 Single KB Devil Press

Alpha: 44/26

Omega: 35/20

Fitness: 18/13

Mobility

- Lizard Pose

- Standing Straddle

- Single Leg Forward Fold

2022-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.3.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Sit-Ups

- 10 Push-Ups

- 30 DU/50 Singles

- 0.5 mile Bike

Metcon
Metcon (Time)

50-40-30-20-10-20-30-40-50 

- DU

- Sit-Ups

- 200m Run

Alpha: DU

Omega: DU

Fitness: Singles

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

Mobility

- Low Dragon

- Forward Fold

- Instep Series Stretch

2022-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5 mile Bike

- Sled Push/Pull

- 5 Broad Jumps

- 10 Lunges

- 10 Air Squats

- 10 MB Presses

- 10 MB Thrusters

- 5 Push-Ups

- Bear Crawl/Crab Walk

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

- OH Distraction

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

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

Omega: 16/12

Fitness: 14/10

Mobility

- Legs Up Wall

- Pigeon Pose

- Twisted Cross

2022-12-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.1.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

Tabata 8x20:10  

- Calorie Row 

- KB RDL

- Sit-Ups

- KBS

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

- 5 Hanging Shoulder Shrugs

- 5 Kip Swings

- 5 Strict Pull-Ups

- 10 Air Squats

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

- 1000m Row

- 50 T2B/K2E/Sit-Ups

- 25 C&J

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

Mobility

- Seal Pose

- Supine Twist 

- Saddle w/Eagle Arms

2022-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike

- 5 Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Plank K2E

- 5 Rocket Jumps

- 5/5 Lunges

- 10 Air Squats

- 10 Sit-Ups

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

- PVC Front Rack Stretch

- Figure Eights

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

Metcon
Metcon (Time)

21-15-9 

- Calorie Bike

- Burpees

- T2B/K2E/Sit-Ups

Alpha: T2B

Omega: K2E

Fitness: Sit-Ups

Mobility

- Dragon Pose

- Saddle Pose

- Bound Ankle

2022-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.29.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.4 mile Bike

- 5 Rocket Jumps

- 5 Scapula Push-Ups

- 10 Lunges

- 5 Push-Ups

- 30 sec Plank

- 5 Strict Pull-Ups

- 10 Ring Rows

- 8 Step-Ups

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

- Pigeon on a Box

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

Five Rounds

- 200m Run 

- 10 Burpee Box Jump/Step Overs 24/20

Mobility

- Lizard Pose

- Saddle w/Archer Arms

- Seated Straddle

2022-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.28.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Lunges

- 30 sec Wall Sit

- 10 Air Squats

- 10 Push-Ups

- 5 Strict Pull-Ups

- 3min DU Practice

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

- Instep Series Stretch

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

Metcon
Metcon (Time)

Five Rounds

- 30 DU/50 Singles 

- 10 Back Squats

Alpha: 95/65

Omega: 75/55

Fitness: 55/45

*No Rack

Mobility

- Dragon Pose

- Forward Fold

- Low Dragon

2022-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.26.22 Alpha Omega Performance/CrossFit AOP WOD
Note

SMALL BUSINESS SATURDAY

CLOSED for the HOLIDAY

Buy something local

#alphacares

Home Workout
Metcon (Time)

Five Rounds

- 20 Push-Ups

- 20 Lunges

- 20 Burpees

- 20 Air Squats

- 20 Glute Bridges

*Feel Free to weight any movement

2022-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.22 Alpha Omega Performance/CrossFit AOP WOD
Note

BLACK FRIDAY

CLOSED for the HOLIDAY

Go out and support the local economy...

#alphacares

Home Workout
Metcon (AMRAP - Rounds and Reps)

20min AMRAP

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

- DU/Singles(x2)

- 15 Sit-Ups

- 200m Run

*If no jump rope, jumping jacks

2022-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.22 Alpha Omega Performance/CrossFit AOP WOD
Note

Happy Thanksgiving

CLOSED for the Day

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

Happy Thanksgiving

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

November 24, 2022

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

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

My very best,

Joseph

Joseph T. McCrory

Alpha Omega Sports Performance

joseph@mccrorymgmtgroup.com

850.377.1862

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

2022-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.23.22 Alpha Omega Performance/CrossFit AOP WOD
Note

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

CLASSES ONLY

GYM CLOSES AT 12 Noon

Warm-Up

- 200m Run

- 5 Rocket Jumps 

- 10 Lunges

- 10 Air Squats

- 30 sec Wall Sit

- 5 KB RDL

- 5 Goblet Squats

- 5/5 KB Presses

- 5/5 KB Clean 

- 10 KBS

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

- PVC Front Rack Stretch

- Pass-Throughs

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

Metcon
Metcon (AMRAP - Rounds and Reps)

20min AMRAP

- 100m Farmer Carry 

- 1 Front Squat

- 1 Push Press

- 100m Farmer Carry

- 2 Front Squats

- 2 Push Press

etc.

Alpha: 53/35; 95/65

Omega: 44/26; 75/55

Fitness: 35/20; 45/35

Mobility

- Lizard Pose

- Couch Stretch

- Seated Straddle

2022-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 10 Plank Shoulder Taps

- 30 sec Plank

- 10 Ring Rows

- 10 Lunges

- 5 Strict Pull-Ups

- 10 Air Squats

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

- OH Distraction

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

6 min x 3 Rounds

- 1000/800m Row 

Then; AMRAP

- Rd1; Pull-Ups

- Rd2: Push-Ups

- Rd3: Sit-Ups

Mobility

- Thread the Needle

- Saddle w/Eagle Arms

- Forward Fold

2022-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.21.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.5 mile Bike

- 5 Broad Jumps

- 10 Lunges w/Pass-Through

- 10 OHS w/PVC

- Figure Eights 

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

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

- Instep Series Stretch

- Banded Blackburns

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

Metcon
Metcon (Time)

Ten Rounds

- 3 Power Snatch 

- 3 Burpees Over Bar

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Foam Roll Lats/Glutes/Hams

- Saddle Pose w/Archer Arms

- Twisted Cross

2022-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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


Nutrition chat Sat 10:15am upst


11.19.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Air Squats

- 10 Sit-Ups

- 10 Lunges

- 10 Push-Ups

- 200m Run

Metcon
Metcon (Time)

- 100 Air Squats

- 100 Sit-Ups

- 100 Push-Ups

- 100 Lunges

*Every 4min Run 400m

Mobility

- Foam Roll Hams/Calves

- Seated Straddle

- Frog Pose

2022-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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


11.18.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 10 Lunges

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Air Squats

- 5 Strict Pull-Ups

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

- Smash/Roll Forearms/Triceps

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

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

- 5 Power Cleans 

- 5 Front Squats

- 5 S2OH

*Every 2 min 200m Run

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Saddle w/Archer Arms

- Single Leg Forward Fold

- Bound Ankle

2022-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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


11.17.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 10 Step-Ups

- 5 KB RDL

- 10 Goblet Squats

- 5/5 KB Presses

- 10 KBS

- 3 G2Feet

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

- Pigeon on a Box

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

Five Rounds

- 500m Row 

- 15 Box Jumps/Steps 24/20

- 7 Clean & Jerk

- 1 Rope Climb 15'

Alpha: 95/65; Rope

Omega: 75/55; 3 G2Feet

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

Mobility

- Couch Stretch

- Thread the Needle

- Foam Roll Lats/Glutes/Hams

2022-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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


11.16.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps 

- 10 Lunges

- 10 Air Squats

- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Calorie Bike

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

- OH Distraction

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

Metcon
Metcon (Time)

5-4-3-2-1 

- Deadlifts

- Push-Ups

- Calorie Bike

Alpha: 275/185

Omega: 225/155

Fitness: 155/105

Mobility

- Saddle Pose

- Twisted Cross

- Dragon Pose

2022-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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


11.15.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- 10 Push-Ups

- 10 Ring Rows

- 250m Row

Strength
Bent Over Row (5x5 q 2min)
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

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

Mobility

- Seal Pose

- Low Dragon

- Supine Twist

Seargent Major Jerry Dwayne Patton, US Army

2022-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.14.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 0.3 mile Bike

- 5 Rocket Jumps

- 10 Lunges

- 5 Jumping Air Squats

- 30 sec Plank

- 5 Swimmers

- 5 Yoga Push-Ups

- 10 Sit-Ups

- 5 Strict Pull-Ups

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

- Pass-Throughs/Figure Eights

- Banded Blackburns

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

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

- 7 Power Snatch 

- 7 Lateral Burpee Over Bar

- 7 T2B/K2E/Sit-Ups

- 7 Push Press

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Puppy Dog

- Lizard Pose

- Pigeon Pose

2022-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.12.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Row

- 5 Push-Ups

- 10 KBS

- 5 Sit-Ups

- 10 Goblet Squats

- 5 Pull-Ups

- 10 Lunges

- 10 Calorie Bike

Metcon
Metcon (Time)

30-20-10

- KBS 

- Sit-Ups

30-20-10

- WBS

- Push-Ups

30-20-10

- Calorie Row

- Pull-Ups

Alpha: 53/35; 20/14; PU

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

Fitness: 35/20; 14/10; RR

Mobility

- Single Leg Forward Fold 

- Single Leg Saddle

- Seated Straddle

2022-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- Sled Push/Pull

- 10 Lunges

- 5 Push-Ups

- 10 Sit-Ups

- 5 Strict Pull-Ups

- 10 Air Squats

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

Increase wt.

Metcon
Metcon (Time)

Five Rounds

- 5 Pull-Ups 

- 12 Deadlifts

- 10 Push-Ups

- 9 Hang P Clean

- 15 Air Squats

- 6 Push Jerks

Alpha: 155/105

Omega: 115/75

Fitness: 95/65

Cindy Meets DT:

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

Mobility

- Supine Twist

- Down Dog

- Legs Up Wall

Staff Sergeant Timothy P. Davis

FEBRUARY 11, 1981 - FEBRUARY 20, 2009

2022-11-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.10.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Air Squats

- 5 Rocket Jumps

- 200m Row

- 10 Lunges

- 5/5 Plank K2E

- 0.2 mile Bike

- 10 Push-Ups

- 5 Strict Pull-Ups

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

- Practice KB Snatch

Strength
Split Jerk (12min to heaviest)
Split Jerk

Metcon

Metcon (Time)

Three Rounds

- 800m Run/800m Row/800m Bike 

- 30 KB Step-Ups 24/20

- 15 Alt. KB Snatch

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Dragon Pose

- Cat/Cow

- Foam Roll Glutes/Hams/Quads

2022-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.9.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 250m Row

- 5 Push-Ups

- 5 Yoga Push-Ups

- 10 Plank Shoulder Taps

- 200m Run

- 10 Lunges

- 10 Sit-Ups

- 0.2mile Bike

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

- OH Distraction

- Instep Series Stretch 

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

*Increase wt.

Metcon
Metcon (Time)

- 2mile Bike

- 1600m Row

- 800m Run

- 30 T2B/K2E/Sit-Ups

Alpha: T2B

Omega: K2E

Fitness: Sit-Ups

Mobility

- Twisted Cross

- Low Dragon

- Double Needle

2022-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.8.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Row

- 5 Scapula Push-Ups

- 5 Push-Ups

- 30 sec Plank

- 5 Swimmers

- 5 Broad Jumps 

- 5 MB RDL

- 5 MB Presses

- 5 MB Cleans

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

- Pass-Through/Figure Eights

- Banded Blackburns

Strength
Squat Snatch (12min to heaviest)
Squat Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP

- 10 WBS 

- 10 Burpees

- 400m Row

Alpha: 20/14

Omega: 16/12

Fitness:14/10

Mobility

- Foam Roll Lats/Glutes/Quads

- Forward Fold

- Lizard Pose

2022-11-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.7.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Duck Walk

- Sled Push/Pull

- 10 Lunges

- 5 Hanging Shoulder Shrugs

- 5 Strict Pull-Ups

- 5 Kip Swings

- 5 Push-Ups

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

- PVC Front Rack Stretch

- Banded Low Dragon

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

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

- Power Clean

- MU

- 200m Run

Alpha: 155/105; MU

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

Fitness: 95/65; PU or Banded PU

Mobility

- Puppy Dog 

- Thread the Needle

- Saddle w/Archer Arms

2022-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.5.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Air Squats

- 10 Calorie Row

- 5 Jumping Air Squats

- 10 Calorie Bike

- 5 Glute Bridges

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

- Foam Roll Glutes/Hams

- Dragon Pose

- Ext. Arm Lizard Pose

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

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

2022-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.4.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 10 Air Squats

- 10 Jumping Lunges

- 10 Glute Bridges

- 10 Push-Ups

- 5 Superman

- 5 Hanging Shoulder Shrugs

- 5 Strict Pull-Ups 

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

Increase wt.

Metcon (Time)

Three Rounds

- 1mile Bike 

- 20 Clean & Jerk

- 10 C2B Pull-Ups

Alpha: 95/65; C2BPU

Omega: 75/55; PU

Fitness: 55/45; RR

Metcon
Mobility

- Legs Up Wall

- Couch Stretch

- Saddle w/Archer Arms

2022-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.3.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 5 Broad Jumps

- 10 Jumping Air Squats

- 10 Lunges

- 10 Plank K2E

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Strict Pull-Ups

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

- OH Distraction

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

*Increase wt.

Metcon (Time)

Ten Rounds

- 200m Run 

- 10 Double KB Thrusters

- 100m Farmer Carry

Alpha: 53/35

Omega: 35/20

Fitness: 18/13

Metcon
Mobility

- Saddle Pose

- Dragon Pose

- Single Forward Fold

2022-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.2.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 5 Swimmers

- 5 Yoga Push-Ups

- 10 plank Shoulder Taps

- 30 sec Plank

- 5 KB RDL

- 8 Goblet Squats

- 5/5 KB Presses

- 10 KBS

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

- Banded Blackburns

- PVC Front Rack Stretch

Strength
Shoulder Press (13min to heaviest)
Shoulder Press

Metcon
Metcon (AMRAP - Rounds and Reps)

14min AMRAP

- 2 Muscle-Ups 

- 4 HSPU

- 8 KBS

- 200m Run

Alpha: MU; HSPU; 70/53

Omega: C2BPU; Pike PU; 53/35

Fitness: PU; HRPU; 44/26

Mobility

- Puppy Dog

- Double Needle

- Low Dragon

2022-11-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.1.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- 10 Air Squats

- 10 Glute Bridges

- 10 Sit-Ups

- 10 Push-Ups

- 200m Run

Metcon
10th Anniversary Workout (Time)

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

- Push-Ups

- Deadlift

- Sit-Ups

Alpha: 225/155

Omega: 185/125

Fitness: 155/105

Mobility

- Supine Twist

- Twisted Cross

- Thread the Needle

Happy 10th Birthday!!!

2022-10-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.31.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

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

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

- Instep Series Stretch

Strength
Front Squat (13min to heaviest)
Front Squat

Metcon
Metcon (Time)

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

Mobility

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

2022-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.29.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Pumpkin Run

- 10 Pumpkin RDL

- 10 Pumpkin Squats

- 10 Pumpkin Presses

- 10 Pumpkin Cleans

- 10 Pumpkins Sit-Ups

Metcon
Metcon (AMRAP - Rounds and Reps)

17min AMRAP

- 31 Air Squats

- 10 Deadlifts

- 31 HRPU

- 10 Hang Power Clean

- 31 Pull-Ups

- 10 Push Jerks

Alpha: 135/95

Omega: 115/75

Fitness: 95/65

Mobility

- Foam Roll Lats/Glutes/Hams

- Supine Twist

- Lizard Pose

2022-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.28.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 10 Calorie Bike

- 10 Lunges

- 10 Air Squats

- 200m Run

- 10 Sit-Ups

- 10 Push-Ups

- 10 Calorie Row

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

- Banded Blackburns

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

- 20 Calorie Bike

- 20 Clean & Jerks

- 20 Calorie Row

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Dragon Pose

- Seated Straddle

- Pigeon Pose

2022-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.27.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- 10 Lunges

- Sled Push/Pull

- 5 Yoga Push-Ups

- 5 Wide Grip Push-Ups

- 10 Plank K2E

- 5 Jumping Air Squats

- 5 Strict Pull-Ups

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

- OH Distraction

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

*Increase wt.

Metcon
Metcon (Time)

18min AMRAP

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

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

Alpha: 95/65

Omega: 75/55

Fitness: 55/45

Mobility

- Low Dragon

- Puppy Dog

- Down Dog

2022-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.26.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 10 Lunges

- 10 Glute Bridges

- 10 Sit-Ups

- 30 sec Plank

- 30 sec Inverted Hold

- 10 Shoulder Taps

- 5 Push-Ups

- 5 Strict Pull-Ups

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

- 5 RDL

- 5 Bent Over Row

- 5 Shoulder Press

- 5 Back Squats

- 5 Push Press

- 5 Good Mornings

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

*Increase wt.

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

- Twisted Cross

- Legs Up Wall

- Thread the Needle

2022-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.25.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 5 Swimmers

- 5 Rocket Jumps

- 10 Lunges

- 3 G2Feet

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

- Pass-Throughs/Figure Eights

- Rope Climb Practice

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

*Increase wt.

Metcon
Metcon (AMRAP - Rounds and Reps)

16min AMRAP

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

Alpha: Rope; 115/75

Omega: 3G2Feet; 95/65

Fitness: 5 Strict Pull-Ups; 75/55

Mobility

- Foam Roll Lats/Glutes/Hams

- Seated Straddle

- Puppy Dog

2022-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.24.22 Alpha Omega Performance/CrossFit AOP WOD
Warm-Up

- 1/2 mile Bike

- 5 Broad Jumps

- 10 Lunges

- 30 sec Wall Sit

- 10 Air Squats

- 5 Push-Ups

- 5 Swimmers

- 35 DU/70 Singles 

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

- Instep Series Stretch

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

*Increase wt.

Metcon
Metcon (Time)

Four Rounds

- 1/2 mile Bike 

- 10 Hang Power Cleans

- 50 DU/75 Singles

Alpha: 115/75; DU

Omega: 95/65; DU

Fitness: 75/55; Singles

Mobility

- Low Dragon

- Couch Stretch

- Saddle Pose

2022-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.22.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 400m Run

- 5 Broad Jumps

- 10 Lunges

- 10 Push-Ups

- 5 Strict Pull-Ups

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

- Practice BB Cycling increasing wt.

Metcon
Metcon (Time)

Ten Rounds

- 200m Run 

- 3 Bear Complex

- 15 Sit-Ups

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

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

Mobility

- Instep Series Stretch

- Ext. Arm Lizard

- Saddle Pose

2022-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.21.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Row

- 5 Push-Ups

- 5 Glute Bridges

- 5 Air Squats

- 200m Run

- 5 Burpees

- 10 Lunges

- 5 Strict Pull-Ups

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

- Pigeon Pose

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

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

- 90 sec Rest

Alpha: 95/65

Omega: 75/55

Fitness: 45/35

Mobility

- Foam Roll Glutes/Hams/Calves

- Couch Stretch

- Seal Pose

2022-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.20.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Run

Tabata 8x20:10

- Scissor Kicks 

- Plank Shoulder Taps

- Flutter Kicks

- Plank K2E

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

- 5 Rocket Jumps

- 5 Kip Swings

- 5 Strict Pull-Ups 

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

*Increase wt.

Metcon
Metcon (Time)

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

Alpha: DU; T2B

Omega: DU; K2E

Fitness: Singles; Sit-Ups

Mobility

- Low Dragon

- Seated Straddle

- Bound Ankle

2022-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.19.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 10/7 Calorie Bike

- 5 KB RDL

- 5/5 KB Presses

- 8 Goblet Squats

- 5/5 KB Suitcase DL

- 5 Scapula Push-Ups

- 5 Push-Ups

- 5 Step-Ups

- 200m Run

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

- Banded Blackburns

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

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

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

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

Alpha: 53/35

Omega: 44/26

Fitness: 35/20

Mobility

- Supine Twist 

- Dragon Pose

- Pigeon on a Box

2022-10-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.18.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 5 Swimmers

- 10 Plank K2E

- 5 Yoga Push-Ups

- 5 Sit-Ups

- 5 Glute Bridges

- 5 Broad Jumps

- 10 Lunges

- 5 Strict Pull-Ups

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

- Pass-Throughs/Figure Eights

- OH Distraction

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

*Increase wt.

Metcon
Metcon (Time)

Three Rounds

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

Alpha: C2BPU

Omega: Pull-Ups

Fitness: Banded PU

Mobility

- Twisted Cross

- Thread the Needle

- Saddle w/Archer Arms

2022-10-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.17.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 0.5 mile Bike

- 10 Air Squats

- 10 Jumping Lunges

- 5 Rocket Jumps

- 10 Plank Shoulder Taps

- 10 KBS

- 5 Goblet Squats

- 5/5 KB Presses

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

- Banded Low Dragon

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

15-12-9

- Hang Power Clean

- 1.5mile Bike/1200m Row

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Forward Fold

- Lizard Pose

- Standing Straddle

2022-10-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.15.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 400m Run

- Sled Push/Pull

- 10 Lunges

- 5 Jumping Air Squats

- 10 Push-Ups

- 5 Strict Pull-Ups

Metcon
HEROWOD Jenny (AMRAP - Rounds and Reps)

20min AMRAP

- 20 OHS 

- 20 Back Squats

- 400m Run

45/35

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

Mobility

- Foam Roll Lats/Hams/Calves

- Low Dragon

- Legs Up Wall

2022-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

Tabata 8x20:10

  • Calorie Bike 
  • Air Squats
  • Calorie Bike
  • KBS

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

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

- 30 Calorie Bike
- 5 Back Squats
- 5 S2OH

- 5 Burpees Over the Bar

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

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

Alpha: 135/95

Omega: 115/75

Fitness: 75/55

Mobility

- Pigeon Pose

- Bound Ankle

- Cat/Cow Pose

2022-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

- PVC Front Rack Stretch

- Pass-Throughs

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

16min AMRAP
- 800m Row
- 8 Front Squats

- 12 Front Rack Lunges

Alpha: 115/75

Omega: 95/65

Fitness: 75/55

Mobility

- Saddle w/Eagle Arms

- Couch Stretch

- Foam Roll Glutes/Quads

2022-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

- OH Distraction

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

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

Alpha: 205/145

Omega: 155/105

Fitness: 105/70

Mobility

- Thread the Needle

- Supine Twist

- Lizard Pose

2022-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

- Banded Blackburns

- Figure Eights/Pass-Throughs

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

Five Rounds

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

Alpha: Rope Climb

Omega: 5 Strict Pull-Ups or 3 G2Feet

Fitness: 7 Banded Strict Pull-Ups

Mobility

- Puppy Dog

- Down Dog

- Low Dragon

2022-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.2022 Alpha Omega Performance/CrossFit AOP WO
Warm-Up

- 200m Run

- Bear Crawl/Crab Walk

- 10 Push-Ups

- 5 Swimmers

- 10 Sit-Ups

- 10 Lunges

- 5 Rocket Jumps

- 50 DU/75 Singles

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

- Instep Series Stretch

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

Three Rounds

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

Alpha: 115/75; DU

Omega: 95/65; DU

Fitness: 75/55; Singles

Mobility

- Saddle Pose w/Archer Arms

- Dragon Pose

- Twisted Cross

2022-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

- 1/2 mile Bike

- 5 Hanging Shoulder Shrugs

- 5 Push-Ups

- 5 Strict Pull-Ups

- 5 Yoga Push-Ups

- 10 Glute Bridges

- 10 Lunges

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

- OH Distraction

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

2022-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

- 250m Row

- 5 Yoga Push-Ups

- 5 Swimmers

- 10 Plank K2E

- 20 Flutter Kicks and Scissor Kicks

- 5 Rocket Jumps

- 10 Lunges

- 5 Strict Pull-Ups

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

- Pass-Throughs/Figure Eights

- 10 Banded Pull-Aparts

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

2022-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

- 200m Run

- Sled Push/Pull

- 10 Plank Shoulder Taps

- 30 sec Plank

- 10 Sit-Ups

- 5 Swimmers

- 10 Push-Ups

- 10 Lunges

- 5 Jumping Air Squats

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

- Banded Blackburns

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

2022-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

- 5 Scapula Push-Ups

- 5 Yoga Push-Ups

- 10 Leg Levers

- Bear Crawl/Crab Walk

- 5 Broad Jumps

- 10 Lunges

- 10 Air Squats

- 200m Run

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

- PVC Pass-Through

- OH Distraction

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

2022-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

Warm-up

- 200m Run

- 5 Push-Ups

- 10 Lunges

- 10 KBS

- 5/5 KB Presses

-10 Goblet Squats

- 5 Jumping Air Squats

- 10/7 Calorie Bike

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

- Instep Series Stretch

- PVC Front Rack Stretch

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

2022-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Lats/Glutes/Hams
--------------------------
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Step-Ups
- 10 Sit-Ups
Metcon
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Mobility
- Legs Up Wall
- Foam Roll
- Bound Ankle

2022-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

2022-09-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Labor Day***9AM Class Only
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility
- Low Dragon
- Dragon Pose
- Twisted Cross

2022-09-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-09-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-08-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-05-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

2022-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2022-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata 8x20:10
- Lunges
- Sit-Ups
- Air Squats
- Wall Sits
- 10 Calorie Row
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 T2B/K2E/Sit-Ups
- 400 Meter Run
- 20/15 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Legs Up Wall
- Forward Fold
- Saddle Pose

2022-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
Team Florida of Pensacola Weightlifting Meet

2022-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
- 5 Broad Jumps
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
- 5/5 KB Rows
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Twisted Cross
- Seated Foreward Fold

2022-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Glutes/Hams
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Glute Bridges
Strength
Power Clean (5x5 q 2min)
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Mobility
- Instep Series Stretch
- Twisted Cross
- Seated Straddle

2022-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Banded Blackburns
Strength
Deadlift (5x5 q 2min)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mobility
- Pigeon Pose
- Legs Up Wall
- Supine Twist

2022-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
- 800m Bike
------------------------------
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 5 Bear Complex
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Bear: P Cln; FS; PP; BS; PP
Mobility
- Low Dragon
- Lizard Pose
- Twisted Cross

2022-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- Sled Drag/Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Goblet Squats
------------------------------
- PVC Front Rack Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9-9-15-21
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Dragon Pose
- Saddle Pose w/Archer Arms

2022-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- Sled Push
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
------------------------------
- PVC Front Rack Stretch
Metcon
Metcon (Time)
- 500m Row
- 30 T2B/K2E/Sit-Ups
- 15 Clean & Jerks
- 500m Row
- 20 T2B/K2E/Sit-Ups
- 10 Clean & Jerks
- 500m Row
- 10 T2B/K2E/Sit-Ups
- 5 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Forward Fold
- Seal Pose
- Pigeon Pose

2022-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Push-Ups
- 10 Sit-Ups
- 5 Broad Jumps
- 8 Lunges w/PVC Pass-Through
- 10 OHS w/PVC
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 400m Run
- 15 OHS
- 3 Rope Climbs 15'
Alpha: 95/65; Rope Climbs
Omega: 75/55; 9 Strict Pull-Ups
Fitness: 45/35; 15 RR
Mobility
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
- Dragon Pose

2022-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Push-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
Strength
Tabata 8x20:10
- WTD Push-Ups 25/15
- WTD Sit-Ups
Tabata 8x20:10
- WTD Lunges 35/25
- WTD Wall Sits
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 200m Row
- 20 Sit-ups
Alpha: GHD Sit-Ups
Omega: 15/10 Wtd Sit-Ups
Fitness: Sit-Ups
Mobility
- Supine Twist
- Seal Pose
- Instep Series Stretch

2022-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 8 Calorie Bike
- 10 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 5/5 KB Rows
- 15 KBS
- 200m Run
------------------------------
- OH Distraction
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 16 KBS
- 12 Alt. Single KB Clean
- 8 Calorie Bike
- 6 Alt. KB Snatch
- 200m Run
Alpha: 53/35
Omega: 44/25
Fitness: 35/20
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Twisted Cross

2022-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 Air Squats
------------------------------
- Banded Blackburns
Strength
Bent Over Row (3-3-3-3-3 q 2min)
*Build to heaviest 3
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Forward Fold
- Frog Pose

2022-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10 Glute Bridges
------------------------------
- Banded Low Dragon
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Hang Power Cleans
- 1.0 mile Bike
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Lizard Pose
- Legs Up Wall
- Dragon Pose

2022-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Clusters
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Dragon Pose
- Legs Up Wall

2022-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Glutes
----------------------------
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Sit-Ups
- 10 Lunges
- 10 PVC Snatch Balance
- 10 OHS
------------------------------
- Pass-Throughs and Figure Eights
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (Time)
Three Rounds
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
12-9-6
- Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2022-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 10 Pull-Aparts
- 250m Row
Strength
Tabata 8x20:10
- WTD Sit-Ups
- Plank
Tabata 8x20:10
- Wall Sits
- Lunges
Metcon
Metcon (Time)
Six Rounds
- 500m Row
18-15-12-9-6-3
- Lateral Burpees Over Erg
Mobility
- Pigeon Pose
- Seal Pose
- Bound Ankle

2022-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Bear Crawl/Crab Walk
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 800m Bike
- 30 sec Plank
Strength
Shoulder Press (5-3-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- Front Squats
- Push Press
** 30 Calorie Bike
21-15-9
- Box Jumps/Steps 24/20
3-2-1
- Rope Climbs 15'
Alpha: 115/75; Rope Climb
Omega: 95/65; x3 Strict Pull-Ups
Fitness: 75/55; x5 RR
Mobility
- Ext. Arm Lizard
- Foam Roll Quads/Glutes/Hams
- Low Dragon

2022-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9-6-3
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Seal Pose
- Seated Forward Fold

2022-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch
Strength
Split Squat (5-5-5 q 2min)
*Build to heavy 5
Back Squat (3-3-3 q 2min)
*Build to heavy 3
Metcon
Metcon (Time)
Two Rounds
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 225/155; 20/14
Omega: C2BPU; 185/125; 16/12
Fitness: Banded PU/RR; 135/95; 14/10
Mobility
- Lizard Pose
- Supine Twist
- Saddle Pose

2022-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS
Metcon
HeroWOD Batman (Time)
For Time
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35 lb)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out: 4 Sets of 5 Deadlifts (80% max)
On Friday, March 6, 2015, Sergeant Andrew Joseph Doiron of Canadian Special Operations Regiment was killed in action while serving on Operation Impact in Iraq. He was 31.
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Supine Twist
Sergeant Andrew Joseph Doiron

2022-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 800m Bike
------------------------------
- Pass-Throughs and Figure Eights
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (4 Rounds for calories)
4x4min AMRAP
- 30/20 Calorie Row
- 200m Run
- Max Calorie Bike
Mobility
- Dragon Pose
- Seated Forward Fold
- Low Dragon
- Foam Roll Glutes/Hams

2022-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- BB Bicep Curls
- BB Skull Crushers
- Chin-Ups
Metcon
Metcon (Time)
- 100 Lateral Burpees Over Erg
Every 2min (Start :00)
- 250m Row
Mobility
- Seal Pose
- Instep Series Stretch
- Lizard Pose

2022-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 50 DU/50 Singles
------------------------------
- OH Distraction
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 10 S2OH
- 30 DU/45 Singles
- 50' Front Rack Lunge
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Thread the Needle
- Pigeon Pose

2022-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
4 min AMRAP
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
*Rest 2 min
Metcon (AMRAP - Reps)
4 min AMRAP
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
*Rest 2 min
Metcon (AMRAP - Reps)
4 min AMRAP
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Ext. Arms Lizard Pose
- Supine Twist
- Saddle Pose w/Eagle Arms

2022-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike
Strength
Split Squat (5-5-5 q 2min)
*Build to heavy 5
Back Squat (3-3-3 q 2min)
*Build to heavy 3
Metcon
Metcon (Time)
- 35 Power Cleans
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
Mobility
- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Instep Series Stretch

2022-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
McGuire's 5K Fun Run
***No Class***
- Pancake Breakfast
- Crawfish Boil with ADoor Realty
- Parking Lot Closed off to clients
- Arrive Early (7am) to have a spot

2022-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
General Warm-up
- 30 DU/30 Singles
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 36 DU/36 Singles
- 10 Front Squats
- 10 Shoulder Press
- 5 Hanging Shoulder Shrugs
- 30 DU/30 Singles
- 5 RDL
- 10 Thrusters
- 5 Kip Swings
--------------------------
- PVC Front Rack Stretch
Movement Prep
- 5 Jumping Pull-Ups
- 5 Thrusters 45/35
- 5 Kip Swings
- 5 Thrusters 75/55; 65/50
- 5 Pull-Ups
- 5 Thrusters 95/65; 75/55
- 5 C2B Pull-Ups
- 30 DU/30 Singles
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
Mobility
- Saddle w/Archer Arms
- Low Dragon
- Dragon Pose
- Twisted Cross

2022-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Air Squats
- 5/5 Lunges
- 30 sec Plank
- 5 Dips
- 5 Strict Pull-Ups
- 200m Run
Strength
Tabata 8x20:10
- Jumping Lunges
- Wall Sit
Tabata 8x20:10
- Push-Ups
- Plank
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 1 Burpee Pull-Up
- 15 WBS
- 2 Burpee Pull-Ups
- 15 WBS
- 3 Burpee Pull-Ups
- 15 WBS
...Keep Going adding 1 Burpee PU each round
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Seated Forward Fold
- Ext. Arm Lizard Pose

2022-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 50 DU/75 Singles
- 5 Broad Jumps
- 10 Push-Ups
- 5 Spider Man Push-Ups
- 5/5 SLRDL
- 10 Goblet Squats
- 5/5 KB Presses
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 80 Calorie Bike
- 60 Box Jump Overs 24/20
- 40 Dumbbell Push Jerks
- 200 Meter Farmer’s Carry
Alpha: DU; 50/35
Omega: DU; KB 44/26
Fitness: Singles; KB 35/20
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Pigeon Pose

2022-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 10 Jumping Air Squats
- 20 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs and Figure Eights
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
- 21 Deadlifts
- 15 T2B/Knee Raises/Sit-Ups
- 9 Snatches
Alpha: 115/75; T2B
Omega: 95/65; Knee Raises
Fitness: 75/55; Sit-Ups
Mobility
- Supine Twist
- Lizard Pose
- Down Dog

2022-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Dips
- 5 Strict Strict Pull-Ups
- 12 Calorie Bike
--------------------------
- Instep Series Stretch
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3-3-3 q 2min)
*5lbs heavier than last week
Metcon
Metcon (Time)
Two Rounds
- 42 Calorie Bike
- 21 HRPU
- 30 Calorie Row
- 15 Ring Dips/Matador/Bench
- 18 Calorie Bike
- 9 HSPU/30sec HS Hold/3 Wall Walks
Alpha: Ring; HSPU
Omega: Matador; HS Hold
Fitness: Bench; WW
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
- Straddle Pose

2022-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Celebrate 22.2 with a Pancake/Bacon Breakfast
- 9AM
Warm-up
- 800m Jog
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms

2022-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
**Celebrate 22.2**
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices
General Warm-up
- Quick Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Push-Ups
- 10 Plank K2E
- 10 Spiderman Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Tuck Jumps (Knee to Chest)
- 10 Banded Good Mornings
- 200m Row/400m Bike
Movement Prep
- Build Load Deadlift
- 5-5-3-3
Two Sets (WOD Pace)
- 7 Deadlifts
- 3 Burpees
Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Supine Twist
- Down Dog

2022-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 10 Lunges
- 5/5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Glute Bridges
- 10 Sit-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- Battle Ropes
- WTD Sit-Ups
- Shoulder Press 45/35
Metcon
Metcon (Time)
Three Rounds
- 30 Russian KBS
- 20 KB Goblet Reverse Lunges
- 800m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Legs Up Wall
- Dragon Pose

2022-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 OHS w/PVC
- 12/9 Calorie Bike
--------------------------
- Pass-throughs/Figure-Eights
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
- 2 Rope Climbs 15'
- 12/9 Calorie Bike
- 8 OHS
Alpha: Rope Climb; 95/65
Omega: 6 Strict Pull-Ups; 75/55
Fitness: 12 Ring Rows; 45/35
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Forward Fold

2022-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy National Peanut Butter Lover's Day***
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 50 S2OH
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Seal Pose

2022-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 10 Swimmers
- 50DU/75 Singles
--------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*5lbs heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Low Dragon
- Thread the Needle

2022-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams
Metcon
Metcon (Time)
Five Rounds
- 12 Deadlifts
- 12 Lateral Burpees
Four Rounds
- 9 Hang Power Cleans
- 9 Box Jumps 24/20
Three Rounds
- 6 S2OH
- 6 Burpee Box Step-Ups
Alpha: 155/105
Omega: 125/85
Fitness: 115/75
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Supine Twist
- Twisted Cross

2022-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run/400m Bike
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights
Movement Prep
- 10 Plank Shoulder Taps
- 15 sec Inverted Hold
- 3 Wall Walks
- 5/5 DB Deadlift
- 5/5 DB Swing
- 5/5 DB Snatch
- 8 Step-Ups
- 5 Box Jumps w/Step Down
- 3 Lateral Jumps
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
Mobility
- Seated Straddle
- Lizard w/Ext. Arms
- Supine Twist
- Foam Roll

2022-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 30 sec HS Hold/Plank Shoulder Taps
- 30 sec Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Dips
--------------------------
- Banded Low Dragon
Strength
Three Sets
40 sec Work/20 sec Rest
- Plank
- WTD Push-Ups
- WTD Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 HSPU
- 21 Overhead Squats
Alpha: 95/65; HSPU
Omega: 75/55; 6 Wall Walks
Fitness: 45/35; 18 HRPU
Mobility
- Forward Fold
- Bound Ankle
- Legs Up Wall

2022-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 10 Push-Ups
- 30 sec Plank
- 10 Push-Ups
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Front Squats
1-2-3-4-5-6-7-8-9-10
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose w/Eagle Arms
- Dragon Pose
- Saddle Pose w/Archer Arms

2022-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 800m Bike
- 30 DU/45 Singles
- 10 Burpees w/6" Target
Alpha: DU
Omega: DU
Fitness: Singles
Mobility
- Thread the Needle
- Twisted Cross
- Low Dragon

2022-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 20/15 Calorie Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*5lbs heavier than last week
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scaled:
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU
Mobility
- Lizard Pose
- Seal Pose
- Fragon

2022-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Jog
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility
- Saddle Pose
- Legs Up Wall
- Foam Roll As Needed

2022-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 35 DU/60 Singles
- 5 MB Presses
- 5 MB Squats
- 10 MB OH Lunges
- 10 MB Sit-Ups
- 5 Rocket Jumps
- 5 Box Jumps/Steps
--------------------------
- 5 Pass-Throughs and Figure Eights
- PVC Front Rack Stretch
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (AMRAP - Reps)
18min AMRAP
- 50 WBS
- 50 DU/100 Singles
- 40 Box Jumps/Steps 24/20
- 40 T2B/ Knee Raises/Leg Levers
- 30 C2B Pull-Ups
- 30 Burpees
- 20 Power Cleans
- 20 Jerks
- 10 Power Snatches
- 10 Ring Muscle-Ups
Alpha: 20/14; DU; T2B; C2BPU; 135/95; MU
Omega: 16/12; DU; Knee Raise; PU; 115/75; Strict PU
Fitness: 14/10; Singles; ; RR; 95/65; Jumping PU
*Complete as much as possible; upon finish record time in notes
Mobility
- Foam Roll Calves/Hams/Glutes/Lats
- Supine Twist
- Single Leg Forward Fold

2022-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 100m Farmer Carry
- 10 Sit-Ups
Strength
Tabata (8x20:10)
- Battle Ropes
- Sit-Ups
Tabata (8x20:10)
- DB Bicep Curls
- Tricep Kickbacks
Metcon
Metcon (Time)
Four Rounds
- 300m Single KB Run
- 100m KB Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Cones Set
Mobility
- Low Dragon
- Bound Ankle
- Lizard w/Ext. Arms

2022-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 10 Sit-Ups
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 7 Calorie Row
- 21 KBS
- 14 AbMat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Saddle w/Eagle Arms
- Instep Series Stretch

2022-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 10 Push-Ups
- 10 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 250m Row
- 30 Bench Press
- 500m Row
- 20 Bench Press
- 750m Row
- 10 Bench Press
- 1000m Row
- 5 Bench Press
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75; 135/95
Fitness: 45/35; 65/50; 75/55; 95/65
Mobility
- Seal Pose
- Thread the Needle
- Saddle w/Archer Arms

2022-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Valentines Day***
Warm-up
- Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*2-5lbs heavier than week 1
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Alpha: 95/65; PU
Omega: 75/55; Banded PU
Fitness: 45/35; RR
Mobility
- Lizard Pose
- Foam Roll Glutes/Hams
- Twisted Cross
Enjoy your Valentine Treat

2022-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Mobility
- Supine Twist
- Foam Roll
- Down Dog

2022-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Power Snatch
- 5 OHS
- 5 Snatch Grip Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Banded Blackburns
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (Time)
- 75 KBS
- 50 Goblet Squats
- 25 Single KB Presses
- 1-Mile Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Hams/Quads
- Bound Ankle
- Seal

2022-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 8 Lunges
- 5/5 KB Presses
- 15 KBS
--------------------------
- OH Distraction
Strength
Three Sets
30 sec Work/30 sec Rest
- Push-Ups
- Strict Pull-Ups/Banded PU/RR
- Sit-Ups
Metcon
Metcon (Time)
- 100 WBS
- 30 Double KB Push Press
- 15 Power Clean
Alpha: 20/14; 35/26; 135/95
Omega: 16/12; 20/18; 115/75
Fitness: 14/10; 18/13; 95/65
Mobility
- Lizard Pose
- Pigeon Pose
- Single Leg Saddle

2022-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Step-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Lunges
- 15 KBS
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Calories)
5min AMRAP
- 20 Double KB Box Step-Overs
- 20 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
*Rest 3 minutes
Metcon (Calories)
5min AMRAP
- 15 Double KB Box Step-Overs
- 15 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
*Rest 3 minutes
Metcon (Calories)
5min AMRAP
- 10 Double KB Box Step-Overs
- 10 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
Mobility
- Twisted Cross
- Thread the Needle
- Foam Roll Glutes/Hams

2022-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 75 Power Cleans
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
*Start Min 1
Mobility
- Dragon
- Saddle w/Eagle Arms
- Single Leg Forward Fold

2022-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 3min DU Practice
Strength
Split Squat (3x5 q 2 min)
*Each Leg
Back Squat (3x3 @ 80% q 2min)
Metcon
Metcon (Time)
15-12-9
- Alt KB Snatch
- Lateral Burpees Over KB
75-60-45 (115-90- 65)
- DU/Singles
Alpha: 44/26; DU
Omega: 35/20; DU
Fitness: 18/13; Singles
Mobility
- Lizard w/Ext. Arms
- Frog Pose
- Low Dragon

2022-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Push-Ups
- 10 Plank Knee to Elbow
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 1000m Row
- 30 Hang Clean & Jerks
- 50 Single KB Box Step-Up 24/20
- 15 C2B Pull-Ups
Alpha: 75/55; 53/35
Omega: 55/45; 44/26
Fitness: 45/35; 35/20
Mobility
- Seal Pose
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2022-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Lunges
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Jumping Air Squats
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 9 Bear Complex
- 15 Bar-Facing Burpees
- 21 T2B/K2E/Sit-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Bear Complex = P Clean, FS, PP, BS, PP
Mobility
- Pigeon Pose
- Instep Series Stretch
- Seal Pose

2022-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m/0.5 Mile Bike
- 10 Sit-Ups
- 10 Swimmers
- 10 Push-Ups
- 10 Lunges
- 10 Strict Pull-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- WTD Push-Ups
- WTD Sit-Ups
- Plate Around the Worlds
Metcon
Metcon (Time)
Three Rounds
- 1000m Bike
- 35 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Lizard Pose
- Bound Ankle
- Forward Fold

2022-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Swimmers
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 21/15 Calorie Bike
- 20 Burpees
- 50 DU/75 Singles
Mobility
- Low Dragon
- Thread the Needle
- Twisted Cross

2022-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 30 sec Wall Sit
- 200m Run
--------------------------
- Banded Low Dragon
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 10 Squat Cleans
- 10 S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Dragon Pose
- Foam Roll Lats/Glutes/Hams
- Seated Straddle

2022-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
--------------------------
- Banded Blackburns
Strength
Deadlift (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 8 Pull-Ups
- 16 Box Jump Overs 24/20
- 8 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms

2022-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 5/5 MB Push-Ups
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 10 MB Lunges
- 10 MB Sit-Ups
--------------------------
- Light Foam Roll
Metcon
Metcon (Time)
Four Rounds
- 500m Bike or 0.3 miles
- 20 WBS
- 500m Bike or 0.3 miles
- 20 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Lizard w/Ext. Arms
- Foam Roll Glutes/Quads
- Pigeon Pose

2022-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- T2B/K2E/WTD Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: 25/15; 115/75
Mobility
- Instep Series Stretch
- Straddle
- Foam Roll Glutes/Hams/Calves

2022-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 10 Sit-Ups
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 10 Step-Ups
- 10 Calorie Bike
Strength
Tabata 16x20:10
- BB Bicep Curls
- BB Skull Crushers
- Plate Raises 25/15
- WTD Sit-Ups 25/15
Metcon
Metcon (Time)
- 50 KB Box Step-Ups 24/20
- 40 Calorie Row
- 30 Single KB Thrusters
- 400m Single KB Farmers Carry
- 30 Single KB Devil’s Press
- 40 Calorie Bike
- 50 KB Sit-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Saddle w/Eagle Arms
- Saddle Pose
- Seal Pose

2022-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- 3min Practice DU
- Banded Blackburns
Strength
Bench Press (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
**100 DU
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
*Doubles/Singles Same
Mobility
- Twisted Cross
- Low Dragon
- Dragon Pose

2022-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 21/15 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5 Broad Jumps
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
21-15-9
- Power Cleans
- 30/21 Calories Row
21-15-9
- Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Seated Forward Fold
- Seated Straddle
- Lizard Pose

2022-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m or 1/2 mile Bike
- Sled Push
- 10 Air Squats
- 8 Step-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1000m Bike
- 8 S2OH
- 16 Box Jump Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Pigeon on a Box
- Thread the Needle
- Supine Twist

2022-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Air Squats
- 10 Sit-Ups
- 5 HRPU
- 10/10 Flutter Kicks
- 5 Strict Pull-Ups
- 10 Scissor Kicks
--------------------------
- OH Distraction
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 5 Minutes 500m Row (Start on Erg)
Mobility
- Seated Forward Fold
- Saddle w/Archer Arms
- Instep Series Stretch

2022-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
WOD WARM-UP
- 3 Thrusters
- 1 Burpee
- 3 Power Cleans
- 1 Burpee
- 3 Power Snatches
- 1Burpee
Baseline Test (AMRAP - Rounds and Reps)
10min AMRAP
- 10 Thrusters
- 10 Bar-Facing Burpees
- 10 Power Cleans
- 10 Bar-Facing Burpees
- 10 Power Snatches
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Seated Straddle
- Lizard Pose

2022-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Hanging Knee Raises
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Lunges
- 10 KBS
- 10/7 Calorie Bike
Strength
Three Sets
30sec Work/30 sec Rest
- Strict Pull-Ups/Banded/RR
- Parallette Pass-Throughs
- DB Arnolds
Metcon
Metcon (Time)
30-20-10
- Calorie Bike
- KBS
- 200m Run
- AbMat Sit-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Saddle w/Eagle Arms

2022-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Glute Bridges
- 5 Air Squats
- 5 Rocket Jumps
- 5 Step-Ups
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
3-6-9-12-15-etc.
- Squat Cleans
- C2B Pull-Ups
- Box Jump Overs 24/20
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 75/55; RR
Mobility
- Foam Roll Quads/Glutes/Hams
- Twisted Cross
- Thread the Needle

2022-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- 10 Jumping Lunges
- 10 Glute Bridges
- 30 sec Wall Sit
- 30 sec Plank
- 800m Bike
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 2000m Bike
- 50 WTD OH Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
Mobility
- Lizard Pose
- Saddle Pose
- Low Dragon

2022-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 5 Inch Worms
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 5 Deadlift
- 10 GHD Sit-Ups
- 15 Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
Mobility
- Supine Twist
- Seal Pose
- Down Dog

2022-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Sit-Ups
- 800m Bike
- 10 Lunges
--------------------------
- Light Foam Roll
Metcon
Metcon (Time)
200-400-600-800m
- Run
- 20 Sit-Ups
400-800-1200-1600m
- Bike
- 20 Lunges
Mobility
- Foam Roll Glutes/Hams/Calves/Quads
- Low Dragon
- Lizard Pose

2022-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 600m Row
- 10 Single KB Lunges
- 5 Goblet Squats
- 10 KB Presses
- 5 KB Glute Bridges
- 10 KBS
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
What the Helen (Time)
- 1200m Row
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
Mobility
- Instep Series Stretch
- Bound Ankle
- Single Leg Saddle

2022-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
Strength
Tabata (16x20:10)
- Banded Tricep Ext.
- Push-Ups
- Banded Bicep Curls
- Pull-Ups
Metcon
Metcon (Time)
40-30-20-10
- WBS
- Burpee BJ/Step-Up 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Pigeon Pose
- Saddle w/Archer Arms
- Single Leg Forward Fold

2022-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Bike
- 10 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
--------------------------
- OH Distraction
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
15min AMRAP
- 21/15 Calorie Bike
- 15 KBS
- 30 AbMat Sit-ups
- 15 Push Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Foam Roll Glutes/Hams/Quads
- Couch Stretch

2022-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- Duck Walk
- 10 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 30 AbMat Sit-Ups
- 100m Farmers Carry
- 600m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Saddle Pose
- Legs Up Wall

2022-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 50DU/75 Singles
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
10-8-6-4-2
- Wall Walks
- Deadlifts
100-80-60-40-20
- DU/Singles
Alpha: WW; 185/125; DU
Omega: HS Hold x30sec; 155/105; DU
Fitness: HRPU; 115/75; Singles
Mobility
- Low Dragon
- Supine Twist
- Thread the Needle

2022-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Air Squats
- 500m Bike
- 10 Push-Ups
Metcon
Metcon (Time)
- 500m Bike
- 20 Air Squats
- 500m Bike
- 19 Air Squats
- 500m Bike
- 18 Air Squats
….
- 500m Bike
- 1 Air Squat
Mobility
- Foam Roll Glutes/Hams/Calves
- Lizard Pose
- Legs Up Wall

2022-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Push-Ups
- 15/12 Calorie Row
--------------------------
- Instep Series Stretch
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 30/21 Calorie Row
- 12 Deadlifts
- 9 Hang Power Clean
- 6 S2OH
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Forward Fold
- Supine Twist
- Supine Pigeon

2022-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata (8x20:10)
- Goblet Squats
- KBS
- KB Presses
- KB RDL
- 800m Bike
Strength
Three Sets
45sec Work/15sec Rest
- WTD Sit-Ups 25/15
- BB Bicep Curls
- Plank
Metcon
Metcon (Time)
- 30 Thrusters
- 50/35 Calorie Bike
- 150 DU/300 Singles
Alpha: 75/55; DU
Omega: 55/45; DU
Fitness: 45/35; Singles
Mobility
- Couch Stretch
- Ext. Arm Lizard Pose
- Seal Pose

2022-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 200m Run
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
9min AMRAP
3-6-9-12-15-etc.
- Hang Power Snatches
- Burpee Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Thread the Needle
- Pigeon Pose
- Saddle w/Eagle Arms

2022-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- 10 Glute Bridges
- 30 sec Plank
- 10 Jumping Lunges
- 30 sec Wall Sit
- 10 Ring Rows
- 5 Strict Pull-Ups
- 30 DU/45 Singles
--------------------------
- Rope Climb Practice
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 60 DU/90 Singles
- 15 Back Squats
- 3 Rope Climbs
Alpha: DU; 115/75; Rope
Omega: DU; 95/65; 9 Pull-Ups
Fitness: Singles; 75/55; 18 RR
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Bound Ankle

2022-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Rocket Jumps
- 200m Run
--------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Deadly Diane (Time)
21-15-9
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
Mobility
- Supine Twist
- Dragon Pose
- Twisted Cross

2022-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year 2022
***9AM CLASS ONLY***
Metcon
Happy New Year_2022 (Time)
- 20 Deadlifts
- 22 Push-Ups
- 20 Power Clean
- 22 Box Jumps
- 20 S2OH
- 22 Pull-Ups
- 20 Back Squats
- 22 Burpees
- 20 Thrusters
- 22 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55

2021-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year's Eve
***9AM CLASS ONLY***
Metcon
Happy New Year's Eve (Time)
- 31 Push Presses
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles

2021-12-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 800m Bike
- 10 Lunges
Strength
Three Sets
45sec Work/15sec Rest
- Push-Ups
- Sit-Ups
- Pull-Ups
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- C2B Pull-Ups
- Double KB Floor Press
After Even Sets:
- 100m Farmers Carry
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RR; 35/20
Mobility
- Thread the Needle
- Saddle w/Archer Arms
- Ext. Arm Lizard

2021-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Banded Blackburns
Strength
Bench Press (5x5 q 2min )
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Bike
- 10 Burpees
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Twisted Cross

2021-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Push-Ups
- 30 sec Plank
- 10 KBS
- 8 Goblet Squats
- 5/5 KB Presses
Strength
Front Squat (5x5 q 2min )
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 4 Squat Snatches
- 8 T2B/K2E
- 250m Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
Mobility
- Saddle Pose
- Seal Pose
- Single Leg Forward Fold

2021-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 5 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
-------------------------------
- 10 Glute Bridges
Strength
Deadlift (5x5 q 2min )
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
3-6-9-12-15-etc.
- Clean & Jerks
- Bike Calories
- WBS
- Bike Calories
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
Mobility
- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Dragon Pose

2021-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas & Happy Holidays
***GYM CLOSED***

2021-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas Eve
***GYM CLOSED***

2021-12-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
GYM CLOSES AT 12PM
***NO 4, 5, 6, 7pm CLASSES***
Warm-up
- 400m Run
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups
Metcon
Metcon (Time)
- 55 Deadlifts
- 55 T2B/K2E
- 55 Box Jump Overs 24/20
- 55 Push Press
Alpha: 225/155; T2B; 115/75
Omega: 185/125; K2E; 95/65
Fitness: 135/95; Sit-Ups; 75/55
Mobility
- Seated Straddle
- Bound Ankle
- Pigeon Pose

2021-12-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Suitcase KB Lunges x 1
- 5 Goblet Squats Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
- 5 Strict Pull-Ups
Strength
Bench Press (5x5 q 2min )
Metcon
Metcon (Time)
- 20 Double KB Front Rack Walking Lunges
- 12 MU or Burpee Pull-Ups
- 9 Double KB Hang Power Cleans
- 200m Double KB Farmer Carry
- 12 C2B Pull-Ups
- 9 Double KB Front Squats
- 20 Double KB Front Rack Walking Lunges
- 12 Pull-Ups
- 9 Double KB Push Jerks
Alpha: 53/35; MU, C2BPU, PU
Omega: 44/26; Burpee PU, PU, RR
Fitness: 35/20; Burpee Jump PU, Banded PU, RR
Mobility
- Twisted Cross
- Thread the Needle
- Saddle w/Eagle Arms

2021-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row Easy
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 250m Row Hard
-------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min )
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Dragon Pose

2021-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 350m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 5 Broad Junps
- 10 Air Squats
- 5 Glute Bridges
-------------------------------
- Banded Blackburns
Strength
Deadlift (5x5 q 2min )
Metcon
Metcon (Time)
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Alpha: 115/75; 95/65; 75/55
Omega: 95/65; 75/55; 55/45
Fitness: 75/55; 55/45; 45/35
*Weight decreases every 2 rounds
Mobility
- Supine Twist
- Forward Fold
- Lizard Pose

2021-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 200m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
Mobility
- Supine Twist
- Seal Pose
- Dragon Pose

2021-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Power Clean (5x5 q 2min)
Metcon
12 Days of Christmas (Time)
- 1 Power Clean
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility
- Saddle w/Eagle Arms
- Forward Fold
- Lizard Pose

2021-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Banded Bicep Curl
- WTD Sit-Ups 25/15
Metcon
Metcon (Time)
250-500-750-1000
- Meter Row
3-5-7-9
- Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Seated Straddle

2021-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- Bear Crawl/Crab Walk
- 10 Shoulder Planks
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Dragon Pose
- Legs Up Wall

2021-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
----------------------------
- Front Rack Stretch
- Banded Low Dragon
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
5 Rounds
- 3 Bear Complex
- 6 T2B/K2E
- 24 DU/48 Singles
Alpha: 115/75; T2B; DU
Omega: 95/65; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
*Bear = PClean, FS, PP, BS, PP
Mobility
- Lizard Pose
- Low Dragon
- Saddle w/Archer Arms

2021-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Ring Rows
----------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1000m Bike
- 10 Push Press
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams
- Supine Tiwst
- Seal Pose

2021-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 800m Bike
Metcon
Metcon (Time)
Three Rounds
**Teams of 3**
- 800m Run Together
- 30 Burpee Pull-Ups
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Partition However
Mobility
- Low Dragon
- Twisted Cross
- Dragon Pose

2021-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Holiday Cookie Party
- Friday, December 10 - 6pm
- No 4, 5, 6pm Class
- Bring Your Favorite Cookie or Dessert To Share
DROM
Warm-up
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Jumping Lunges
- 10 Jumping Air Squats
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Power Snatch (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min AMRAP
- 6 C2B Pull-Ups
- 3 HSPU/6 HRPU
- 6 KB Snatch
- 30 DU/45 Singles
Alpha: C2BPU; HSPU; 44/26
Omega: PU; HRPU; 35/20
Fitness: RR; PU; 18/13
Mobility
- Thread the Needle
- Saddle w/Archer Arms
- Standing Forward Fold

2021-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Plank K2E
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 7 Deadlifts
- 7 Push-Ups
- 7 C2B Pull-Ups
- 14 Lunges
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR or Banded PU
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Push Press (12min to heaviest)
Metcon
Metcon (Time)
- 3000m Bike
- 2000m Row
- 1mile Run
Mobility
- Couch Stretch
- Foam Roll Calves/Hams/Glutes
- Instep Series Stretch

2021-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 200m Run
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 15 Back Squats
- 15 GHD Sit-Ups
**800m Run
Three Rounds
- 45 Air Squats
- 15 T2B/K2E
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Lizard Pose

2021-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Seld Push/Pull
- 10 Lunges w/Pass-Theough
- 5 Rocket Jumps
- 10 Air Squats
- 10 Step-Ups
- 5 swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Brisges
----------------------------
- Instep Series Stretch
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (Time)
15-12-9-6-3
- Power Snatches
- Box Jumps/Steps 24/20
- Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Dragon Pose

2021-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/15 Calorie Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Swimmers
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Hang Cleans
- 5/5 Rack Position KB Lunges
- 400m Run
Metcon
Metcon (Time)
- 100/80 Calorie Row
- 50 Hang Power Snatches
- 30 Barbell-Facing Burpees
- 100m Single KB Walking Lunges
Alpha: 75/55; 53/35
Omega: 65/55; 44/26
Fitness: 45/35; 35/20
Mobility
- Foam Roll
- Twisted Cross
- Lizard Pose

2021-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Power Snatch (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (Time)
30-21-12
- WBS
- HRPU
- Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Bound Ankle
- Standing Straddle

2021-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Push-Ups
- 10 Banded Pull-Aparts
- 10 Banded Good Mornings
- 5 Strict Chin-Ups
- 10 Jumping Air Squats
- 30 sec Plank
- 200m Run
----------------------------
- Banded Blackburns
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- BB Bicep Curls
- Plank Shoulder Taps
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 400m Row
- Max Unbroken Push-Ups
Mobility
- Legs Up Wall
- Seal Pose
- Couch Stretch

2021-12-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 750m Bike
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Jumping Lunges
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Practice Kipping Swings
Strength
Push Press (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 14 C2B Pull-Ups
- 50 WBS
- 1000m Bike
Alpha: C2BPU; 20/14
Omega: PU; 16/12
Fitness: RR; 14/10
Mobility
- Lizard Pose
- Foam Roll Calves/Hams/Glutes
- Saddle w/Archer Arms

2021-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Plank K2E
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------
- 15 Banded Lat Pull-Downs
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
30-20-10
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Thread the Needle
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run/Row
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon
Strength
Back Squat (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (Time)
800-600-400-200
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams
- Supine Twist

2021-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED***
Enjoy the Weekend with Your Family

2021-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Black Friday***
9AM CLASS ONLY
DROM
Core
Three Sets
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 C2B Pull-Ups
- 20 WBS
- 10 Push-Ups
- 20 KBS
- 30/21 Calorie Bike/Row*
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26;
Fitness: RR; 14/10; 35/20
*You Choose
Mobility
- Lizard Pose
- Seal Pose
- Standing Straddle

2021-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Thanksgiving***
Thanksgiving Morning Breakfast
9AM CLASS ONLY
DROM
Core
Tabata 8x20:10
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 400m Run
- 5 Burpees
- 10 Power Cleans
- 15 Pull-Ups
- 20 Push-Ups
- 25 WTD Sit-Ups
- 50 DU/75 Singles
Alpha: 155/105; PU; 45/35; DU
Omega: 135/95; Banded PU; 35/25; DU
Fitness: 95/65; RR; 15/10; Singles
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose
FUN
- Thanksgiving Breakfast

2021-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
- No Class 6 or 7pm
- Potluck
DROM
Warm-up
- Drop-Off Food
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 10 Box Jumps/Steps
- 8 Deadlifts
- 8 S2OH
- 10 T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; Sit-Ups
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch
FUN
- Thanksgiving Meal

2021-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 35 DU/50 Singles
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B; DU
Omega: 115/75; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
Mobility
- Supine Twist
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Quick Foam Roll
----------------------------
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR
Mobility
- Foam Roll Glutes/Hams/Calves
- Dragon Pose
- Low Dragon

2021-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike
Metcon
Metcon (Time)
Five Rounds
- 800m Bike
- 8 Bench Press
- 12 Ring Dips
Alpha: 135/95; Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Assisted Dips or Push-Ups
Mobility
- Low Dragon
- Twisted Cross
- Saddle w/Eagle Arms

2021-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push/Pull
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
----------------------------
- OH Distraction
Strength
Power Snatch (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- KBS
- Burpees
Directly Into...
Three Rounds
- 400 Meter Run
- 21 GHD Sit-Ups
Alpha: 70/53; GHD Sit-Ups
Omega: 53/35; WTD Sit-Ups
Fitness: 44/26; AbMat Sit-Ups
Mobility
- Saddle w/Archer Arms
- Thread the Needle
- Low Dragon

2021-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Row
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)
Metcon
Metcon (AMRAP - Rounds and Reps)
PARTNER-UP
18min AMRAP
P1: Max Row (meters)
P2:
- 20 Box Jump/Steps 24/20
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Switch After Completing Steps/Carry
Mobility
- Foam Roll Lats/Glutes/Hams
- Legs Up Wall
- Seated Straddle Pose

2021-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
Strength
Push Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 150 DU/250 Singles
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups
Mobility
- Seal Pose
- Lizard Pose
- Couch Stretch

2021-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Bike
- 10 Lunges
- 8 Air Squats
- 6 Push-Ups
- 8 Plank Shoulder Taps
- 10 Sit-Ups
----------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5 Goblet Squats
- 5/5 Single Arm Floor Press
- 10 KBS
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 400m Bike
- 15 Double KB Floor Press
- 12 Double KB Alternating Plank Rows
- 9 Double KB Burpee Deadlifts
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Lizard Pose
- Supine Twist

2021-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
Metcon
Metcon (Time)
BI: 50/35 Calorie Bike
Three Rounds
- 15 Deadlifts
- 30 DU/45 Singles
- 15 HRPU
- 30 DU/45 Singles
BO: 50/35 Calorie Bike
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Glutes
- Twisted Cross

2021-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Alpha: BW; PU
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR
Mobility
- Twisted Cross
- Thread the Needle
- Lizard w/Ext. Arms

2021-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Honoring All Those Who Serve***
Happy Veterans Day
DROM
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Sled Push/Pull
- 15 KBS
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Strict Pull-Ups
- Ring Rows (Tough)
Metcon
Metcon (Time)
Four Rounds
- 30/21 Calorie Row
- 21 KBS
- 3 Wall Walks
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seated Straddle
- Foam Roll Lats/Glutes/Hams
- Happy Baby

2021-11-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 8 Step-Ups
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
1-2-3-4-5-6-7, etc.
- Push Press
- Burpee Box Jump/Step-Up 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Saddle w/Eagle Arms
- Couch Stretch

2021-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 6 Push-Ups
- 10 Plank Shoulder Taps
- 8 Sit-Ups
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
- 5/5 KB Presses
- 200m Run
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 12 T2B/K2E
- 100m Farmers Carry
- 27/21 Calorie Bike
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: WTD Sit-Ups; 35/20
Mobility
- Bound Ankle
- Saddle Pose w/Archer Arms
- Lizard Pose

2021-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy 9th Birthday Alpha Omega***
DROM
Warm-up
- 800m Bike
- 10 Air Squats
- 8 Push-Ups
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
----------------------------
- 3 Bear Complex
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55
*Bear Complex: P Clean, FS, PP, BS, PP
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 200m Run
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65
Mobility
- Low Dragon
- Twisted Cross
- Saddle Pose

2021-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Power Snatch
- 5 OHS
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
- 30 Hang Power Snatches
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Saddle w/Eagle Arms
- Down Dog
- Instep Series Stretch

2021-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
- Bicep Curls - Barbell
- Plank
Metcon
Metcon (Time)
Five Rounds
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
Mobility
- Couch Stretch
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle

2021-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-
-
-
-
----------------------------
-
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Bound Ankle
- Legs Up Wall

2021-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
Mobility
- Twisted Cross
- Saddle w/Archer Arms
- Standing Straddle

2021-11-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy 9th Birthday Alpha Omega***
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
Mobility
- Low Dragon
- Thread the Needle
- Lizard Pose

2021-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
10.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike
Metcon
Metcon (Time)
- 31 Power Clean
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Quads/Hams/Glutes/Lats
- Seal Pose
- Lizard Pose

2021-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
10.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
- 200m Run
- 12 Thrusters
- 12 Pull-Ups
- 400m Run
- 9 Thrusters
- 9 C2B Pull-Ups
- 400m Run
- 6 Thrusters
- 6 Bar Muscle-Ups
- 200m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 85/60; 95/65
Fitness: 45/35; 65/50; 75/55
PU= Jumping PU or RR
C2B = Jumping C2B or RR
MU = Burpee PU
Mobility
- Low Dragon
- Standing Straddle
- Pigeon Pose

2021-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/1/2021: Happy 9th Birthday Alpha Omega
10.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 20 Plank or Inverted Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip High Pulls
- 5 Snatch Grip Presses
- 5 OHS
- 5 P Snatch
Strength
10min Alt. EMOM
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest
Metcon
Metcon (Time)
Three Rounds
- 21 HSPU
- 12 Power Snatches
Into…
Three Rounds
- 21 Bar-Facing Burpees
- 12 Power Snatches
Alpha: HSPU; 95/65
Omega: 30s Inverted Holds; 75/55
Fitness: HRPU; 55/45
Mobility
- Twisted Cross
- Couch Stretch
- Thread the Needle

2021-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Halloween in the Gym***
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged
DROM
Warm-up
- Bear Crawl
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Banded Good Mornings
- 10 Banded Pull-Aparts
- 30 WTD Calf Raises
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 60 DU/90 Singles
- 13 Hang Power Cleans
13-11-9-7-5
- Pull-Ups
Alpha: DU; 135/95; Pull-Ups
Omega: DU; 115/75; Banded PU
Fitness: Singles; 75/55; RRx2
Mobility
- Halloween Fun in the Gym

2021-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/16 Calorie Row/Bike
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Every 2 min until 150 Pumpkin Throws (WBS)
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Seal Pose
- Saddle Pose

2021-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Single Glute Bridges
- 10 Single Leg RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 Sit-Ups
- 6 KB Step-Ups
----------------------------
- 30 sec Plate Squat Hold
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
10-8-6-4-2
- Ring Muscle-Ups
- Double KB Devil’s Press
- Double KB Box-Step Overs 24/20
Alpha: MU; 44/26
Omega: Burpee Pull-Up + Dip; 35/20
Fitness: Push-Up+ PU + Dip; 18/13
Mobility
- Twisted Cross
- Saddle Pose w/Archer Arms
- Lizard Pose

2021-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Drag/Push
- 10 Air Squats
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Strict Pull-Ups
- 5 Dips
- 5 Swimmers
- 10 Glute Bridges
----------------------------
- Quick Foam Roll
Metcon
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
In Honor of René Brink Jakobsen of Vang, of Denmark who died Jan. 3, 2013 – after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.
Mobility
- Lizard Pose
- Low Dragon
- Twisted Cross
Danish Army Sgt. René Brink Jakobsen of Vang of Denmark

2021-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
----------------------------
- Kipping Practice for T2B
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
9min AMRAP
- 15 T2B/K2E/GHD Sit-Ups
- 10 Deadlifts
- 5 Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: GHD; 65/50
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 5 Swimmers
- 30 sec Plank
- 5 Push-Ups
- 10 MB Squats
- 10 MB Presses
- 5 MB Cleans
----------------------------
- OH Distraction
Strength
10min Alt. EMOM
- 5 Strict Chin-Ups or Supinated Negatives
- 15 Underhanded Ring Rows (Hard)
Metcon
Metcon (Time)
- 400m Run
- 40 WBS
- 400m Run
- 40 Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 95/65
Fitness: 14/10; 75/55
*No Rack
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- 5 Broad Jumps
- 5 Jumping Air Squats
- 10 Lunges
- 10 Sit-Ups
- 8 Step-Ups
- 20 Plank Shoulder Taps
----------------------------
- Banded Blackburns
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 20/15 Calorie Bike/Row
- 12 Hang Squat Cleans
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 OHS on Wall
- 10 Lunges w/Pass-Through
- 30 sec Plank
----------------------------
- 3 min DU Practice
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 30 DU/45 Singles
- 10 OHS
Directly Into..
- 30 OHS
- 100 DU/150 Singles
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-10-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Push-Ups
- 5 Swimmers
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Lunges
----------------------------
- Practice Rope Climbs
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1 Rope Climb 15'
- 5 Burpee Over Erg
- 10 Alt. KB Snatches
- 15 KB OH Squats
- 20 Calorie Row/Bike
Alpha: Rope; 53/35
Omega: 5 Strict PU; 44/26
Fitness: 10 RR; 35/20
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Push-Ups
- 10 Sit-Ups
- 30 WTD Calf Raises
- 10 Air Squats
- 10 Step-Ups
- Sled Push
- 5 Strict Pull-Ups
----------------------------
- Light Foam Roll
Metcon
Metcon (Time)
Three Rounds
- 100 DU/150 Singles
- 20 C2B Pull-Ups
- 30 Single KB Box Step-Overs 24/20
- 400m Run
Alpha: DU; C2BPU; 53/35
Omega: DU; PU; 44/26
Fitness: Singles: RR; 35/20
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Glutes/Quads
- Single Leg Forward Fold

2021-10-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row/Bike
- 5 Swimmers
- 5 Superman
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5 Jumping Air Squats
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 15/12 Calorie Row/Bike
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 65/50
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 15/12 Calorie Row/Bike
- 9 Deadlift
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Standing Straddle
- Forward Fold
- Legs Up Wall

2021-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
10min Alt. EMOM
- 5 Strict Pull-Ups or Negatives
- 15 Ring Rows (Tough)*
*Feet on Box
Metcon
Metcon (Time)
Seven Rounds
- 3 Back Squats
- 200m Run
Alpha: BW
Omega: 3/4 BW
Fitness: 1/2 BW
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Thread the Needle

2021-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Clean and Jerk (12min to heaviest)
Metcon
Metcon (Time)
- 1600m Bike/800m Row
- 15 Power Cleans
- 1200m Bike/600m Row
- 12 Power Cleans
- 800m Bike/ 400m Row
- 9 Power Cleans
- 400mBike/200m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Single Leg Saddle Pose
- Couch Stretch

2021-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
----------------------------
- Cat Cow Pose
- 10 Banded Good Mornings
Strength
Deadlift (14min to heaviest)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Thrusters
- T2B/K2E/Sit-Ups
- Lateral Barbell Burpees
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
Mobility
- Twisted Cross
- Dragon Pose
- Supine Twist

2021-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Broad Jumps
- 6 Step-Ups
- 250m Row
----------------------------
- Instep Series Stretch
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
Four Rounds
- 2 Muscle-Ups (Ring or Bar)
- 4 Power Snatches
- 8 Box Jump Overs 24/20
- 500m Row
Alpha: MU; 115/75
Omega: Burpee Pull-Ups; 95/65
Fitness: 2 Burpees +2 RRs+ 2 Dips; 75/55
Mobility
- Saddle Pose w/Archer Arms
- Foam Roll Quads/Glutes/Hams
- Seal Pose

2021-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
10.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1600m Bike
- 8 Push-Ups
- 400m Run
- 8 Lunges w/MB
- 4 Strict Pull-Ups
- 8 Ring Rows
- 4 Rocket Jumps w/MB
- 8 Glute Bridges w/MB
- 8 MB Squats
----------------------------
- Practice Kip
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Bar Muscle-Ups
- 20 Hang Clean & Jerks
- 30 WBS
Alpha: MU; 95/65; 20/14
Omega: Burpee Pull-Up; 75/55; 16/12
Fitness: Burpee Jumping PU; 45/35; 14/10
Mobility
- Foam Roll Lats/Glutes/Hams
- Saddle w/Eagle Arms
- Frog Pose

2021-10-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 20 Shoulder Taps (Plank or Inverted)
- 5 Strict Pull-Ups
- 5 Rocket Jumps
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5-5-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 15 Power Snatches
- 15-12-9-6-3 HSPU
Alpha: 75/55; HSPU
Omega: 65/50; 30s Invert Holds
Fitness: 45/35; HRPU
Mobility
- Low Dragon
- Lizard w/Ext. Arms
- Standing Straddle

2021-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 DU/ 50 Singles
- 5 Broad Jumps
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 30 sec Wall Sit
- 30 sec Plank
Strength
Tabata (16x20:10)
- T2B/K2E
- Flutter Kicks
- Sit-Ups
- Scissor Kicks
Metcon
Metcon (Time)
Five Rounds
- 25 DU/35 Singles
- 6 Power Clean
- 200m Run
Alpha: DU; 235/95
Omega: DU; 115/75
Fitness: Singles; 75/55
Mobility
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
- Single Leg Saddle

2021-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 400m Row
- 5 Yoga Push-Ups
- 800m Bike
- 5 Dips
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 1600/1400m Row
- 800m Run
- 800m Row
- 400m Run
- 400/300m Row
- 200m Run
*If Biking, Double
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Five Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
Three Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
One Round
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- Duck Walk
Strength
Front Squat (5-5-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 50/40 Calorie Row/Bike
- 40 C2B Pull-Ups
- 30 Deadlifts
- 15 Bar-Facing Burpees
Alpha: C2BPU; 185/125
Omega: PU; 135/95
Fitness: RR; 115/75
Mobility
- Thread the Needle
- Foam Roll Quads/Glutes/Hams
- Saddle Pose

2021-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 1/2 Sled Push w/Lunges
- 30 sec Wall Sit
- 30 sec Plank or HS Hold
- 20 Shoulder Taps (Plank or Inverted)
- 10 AIr Squats
------------------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (AMRAP - Rounds and Reps)
20min Clock
*Partner 1*
AMRAP of "Nate"
- 2 Ring MU/Burpee Pull-Ups
- 4 HSPU/Seated Double KB Presses
- 8 KBS
*Partner 2*
- 200m Run
- 3 Clusters
**Rotate when P2 Done**
Alpha: Ring MU; HSPU; 70/53; 135/95
Omega: Burpee PU; 53/35; 115/75
Fitness: Burpee Jumping PU; 44/26; 75/55
Mobility
- Low Dragon
- Couch Stretch
- Saddle w/Archer Arms

2021-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Broad Jumps
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- Smash and Roll Forearms/Triceps
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase wt,
Metcon
Metcon (Time)
21-18-15-12-9-6-3
- Power Clean
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 20 Plank Shoulder Taps
- 30 sec Wall Sit
- 5 Push-Ups
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 KB RDL
----------------------------
- Practice KB Bear Crawl Drag
Strength
Three Rounds
45 sec Work/15 sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (Time)
Three Rounds
- 200m KB Carry (1 OH/1 Down)
- 75 DU/125 Singles
- Turf Length KB Bear Crawl Drag (1 bell)
- 25 Push-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Goblet Squats
- 15 KBS
- 5 Rocket Jumps
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
21-15-9
- Calorie Row/Bike
- Front Squats
- T2B/K2E
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*NO Rack
Mobility
- Thread the Needle
- Couch Stretch
- Lizard Pose

2021-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Glute Bridges
- 250m Row
- 5 Yoga Push
- 10 Lunges
- 15/12 Calorie Bike
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 30/24 Calorie Bike
- 120 DU/ 180 Singles
- 30/24 Calorie Row
***On the Minute - 5 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
Mobility
- Lizard Pose
- Legs Up Wall
- Supine Twist

2021-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Push-Ups
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Dips
- 10 Glute Bridges
Strength
Front Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
*Directly Into...
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#
Alpha: Ring MU; 135/95
Omega: Burpee PU+Matador Dip; 105/70
Fitness:Burpee Jumping PU+Box Dip; 85/60
Mobility
- Saddle Pose
- Foam Roll Glutes/Hams/Calves
- Dragon Pose

2021-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Plank
- 5 Jumping Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (Time)
- 500/450m Row
- 10 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 15 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 20 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 25 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 30 T2B/K2E
- 5 Power Clean
- 500/450m Row
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 75/55
Mobility
- Legs Up Wall
- Foam Roll Calves/Hams/Glutes/Lats
- Dragon Pose

2021-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push
- 10 Lunges
- 5 Push-Ups
- 30sec Plank
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alpha: 53/35; PU
Omega: 44/26; Jumping PU
Fitness: 35/20; Ring Rows
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Seated Straddle

2021-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row Easy
- 250m Row Fast
Tabata (8x20:10)
- KBS
- KB Snatch - R
- Goblet Squats
- KB Snatch - L
Strength
Three Sets
40 sec Work/20 sec Rest
- KBS
- KB Row - R
- KB Presses
- KB Row - L
Metcon
Metcon (AMRAP - Rounds and Reps)
16min Clock
- 2000m Row
Then; Max Rounds
- 15 Power Cleans
- 12 Box Jump/Steps 24/20
- 9 Thrusters
Alpha: 95/64
Omega: 75/55
Fitness: 55/45
Mobility
- Standing Straddle
- Foam Roll Lats/Glutes/Hams/Quads
- Seal Pose

2021-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike/Row
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 3 Muscle-Ups (Ring or Bar)
- 6 Deadlifts
- 14/10 Cal Bike/Row
Alpha: MU; 225/155
Omega: Burpee PU; 185/125
Fitness: Burpee Jumping PU; 135/95
Mobility
- Lizard Pose
- Thread the Needle
- Couch Stretch

2021-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Push-Ups
- 10 Glute Bridges
- Sled Push/Pull
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Rocket Jumps
- 10 Air Squats
----------------------------
- Light Foam Roll Glutes/Hams
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 800m Run
- 50 Burpee Box Jump Overs 24/20
- 800m Run
- 150 DU/200 Singles
- 800m Run
Omega: DU
Fitness: Singles
Mobility