DROM

Warm-up

- Gather Equipment and Set Up for WOD

Metcon

Thanksgiving with the Ladies (Time)

Angie's House
- 20 Pull-Ups/Ring Rows
- 20 Push-Ups
- 20 Sit-Ups
- 20 Air Squats
Helen's House
- 400m Run
- 21 KBS
- 12 Pull-Ups/Ring Rows
Fran's House
- 15 Thrusters
Nancy's House
- 400m Run
- 15 Overhead Squats
Grace/Isabel's House
- 20 G2OH
Kelly's House
- 400m Run
- 30 Box Jumps/Steps 24/20
- 30 Wall Balls
Alpha: 53/35; 95/65; 20/14
Omega: 44/26; 75/55; 16/12
Fitness: 35/20; 45/35; 14/10

Mobility

- Be Thankful
- Be Generous
- Be Kind
- Enjoy Your Loved Ones

2020-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

Abbreviated Class Schedule
***5, 6:30, 8:30, 11, and 4pm***

DROM

Warm-up

- 200m Run
- Sled Push
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns

Metcon

Badger (Time)

Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

To learn more about Badger click here

Alpha: 95/65; Pull-Ups
Omega: 75/55; Banded Pull-Ups
Fitness: 45/35; Ring Rows

Mobility

- Foam Roll Quads/Lats/Glutes/Hams
- Thread the Needle
- Low Dragon

2020-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***Thanksgiving in the Gym***
- All Classes
- Bring a Dish to Share

DROM

Warm-up

- Drop Your Dish
- Grab a Snack
----------------------------------
- 200m Run
- Sled Push
- 1/4 mile Bike
- 5 Push-Ups
- 5 Strict Pull-Ups

Metcon

The Other Total

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

*10min Each

Mobility

- Enjoy A Thanksgiving Meal

Join us for Thanksgiving in the Gym

2020-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 10 Sit-Ups
- 400m/300m Row
----------------------------------
- Instep Series Stretch

Strength

Front Squat (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

7min AMRAP
- 8 C2B Pull-Ups
- 8 Weighted Step Back Lunges
- 12 Push-Ups
- 16 AbMat Sit-Ups
Alpha: 95/65; C2B PU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Banded Pull-Ups or RR

*Rest 3 Minutes

Metcon (AMRAP - Rounds and Reps)

7min AMRAP
- 4 C2B Pull-Ups
- 6 Weighted Step Back Lunges
- 8 Push-Ups
- 12 AbMat Sit-Ups
Alpha: 115/75; C2B PU
Omega: 95/65; Pull-Ups
Fitness: 45/35; Banded Pull-Ups or RR

Mobility

- Saddle w/Eagle Arms
- Twisted Cross
- Single Leg Saddle
- Single Leg Forward Fold

2020-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Drag
- 10 MB RDL
- 10 MB Presses
- 10 MB Cleans
- 10 MB Jumping Squats
- 10 MB Sit-Ups
- 200m Run w/MB

Metcon

Metcon (Time)

- 600m Run
- 50 Power Clean and Jerks
- 400m Run
- 30 Weighted Lunges
- 200m Run w/Plate
- 30 Weighted Lunges
- 400m Run
- 50 Power Clean and Jerks
- 600m Run
Alpha: 95/65; 45/35
Omega: 75/55; 35/25
Fitness: 45/35; 25/15

Mobility

- Low Dragon
- Dragon Pose
- Instep Series Stretch

2020-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

-400m Run
Tabata 16x20:10
- Air Squats
- DU/Singles
- Lunges
- DU/Singles

Strength

Split Squat (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 10 Back Squats
- 40 DU/80 Singles
- 10 Squat Cleans
- 40 DU/80 Singles
Alpha: 115/75
Omega: 96/65
Fitness: 45/35

*No Rack

Mobility

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

2020-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 800m Bike
- 10 Sit-Ups
- 8 Lunges w/Pass-Through
- 6 Push-Ups
- 4 Strict Pull-Ups
----------------------------------
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS

Strength

Three Rounds
- 20 Back Ext.
- 10/10 Landmine Twist
- 15/15 Landmine Presses

Metcon

Metcon (Time)

50-35-20-35-50
- AbMat Sit-Ups
After Each:
- 10 Double KB Push Press
- 100m KB Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Seal Pose
- Saddle w/Archer Arms
- Twisted Cross

2020-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- Banded Blackburns
----------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings

Strength

Power Snatch (5x5 q 2min)

Metcon

Metcon (5 Rounds for reps)

Five Rounds x 2min AMRAP
Two Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
- Then, Max Reps Barbell Movement
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
Alpha: 135/95
Omega: 95/65; Banded PU
Fitness: 45/35; Ring Rows

*Rest 1 Minute btw Rounds

Mobility

- Seated Forward Fold
- Single Leg Saddle
- Bound Ankle

2020-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED

11.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- 1/2 mile Bike
- 10 Lunges
- 5 Push-Ups
- 15 DU/30 Singles

Metcon

Metcon (Time)

- 10 Air Squats, 30 DU/60 Singles, 200m Run
- 20 Air Squats, 30 DU/60 Singles, 200m Run
- 30 Air Squats, 30 DU/60 Singles, 200m Run
- 40 Air Squats, 30 DU/60 Singles, 200m Run
- 50 Air Squats, 30 DU/60 Singles, 200m Run
- 40 Air Squats, 30 DU/60 Singles, 200m Run
- 30 Air Squats, 30 DU/60 Singles, 200m Run
- 20 Air Squats, 30 DU/60 Singles, 200m Run
- 10 Air Squats, 30 DU/60 Singles, 200m Run

Mobility

- Low Dragon
- Dragon Pose
- Couch Stretch

2020-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Jog
- 10 Air Suqats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Supermans
- 5 Swimmers
----------------------------------
- Smash Triceps/Forearms
- PVC Front Rack Stretch

Strength

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

*Increase weight

Metcon

Metcon (Time)

21-18-15-12-9-6-3
- Front Squats
- 200 Meter Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll Quads/Calves/Glutes
- Single Leg Forward Fold
- Frog Pose

2020-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push/Drag
- Bear Crawl/Crab Walk
- 200m Run
- 15 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Up
- 10 Swimmers
----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Back Squat
- 5 Good Morning
- 5 Glute Bridges

Strength

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

*Increase weight

Metcon

Metcon (AMRAP - Reps)

15min AMRAP
- 1 Round Cindy
- 1 Clean and Jerk
- 1 Round Cindy
- 2 Clean and Jerks
- 1 Round Cindy
- 3 Clean and Jerks
- 1 Round Cindy
- 4 Clean and Jerks
*Increase C&J each round
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

*Record Clean & Jerks

Mobility

- Instep Series Stretch
- Saddle Pose w/Eagle Arms
- Dragon Pose

2020-10-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

Happy Halloween
***8AM CLASS ONLY***

DROM

Warm-up

- Frankenstein Walk
- 30 sec Walk the Plank
- 10 Ghoul Mornings
- 10 Lift the Dead
- 10 Monster Walks
- 10 Dancing Skeleton
- 10 Grave Risers
- 200m Run

Metcon

Metcon (Time)

Partner Up
- 75 Lateral Pumpkin Jumps
- 50 Pumpkin Push Presses*
- 100 Pumpkin Goblet Squats*
- 50 Pumpkin Box Jumps* 20"
- 75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

*Medicine Ball = Pumpkin

Mobility

- Dragon Pose
- Lizard Pose
- Corpse Pose

2020-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams
----------------------------------
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Lunges

Strength

Back Squat (5-5-3-3-3 q 2min)

*Increase weight

Metcon

Metcon (Time)

- 30 KB Deadlifts
- 30 KB Russian Swings
- 30 KB Goblet Squats
- 30 KB Hang Squat Cleans
- 30 KB Power Snatches
- 30 KB Lunges
**Every Minute 3 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

*Single KB

Mobility

- Legs Up Wall
- Couch Stretch
- Lizard Pose

2020-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10/29: Pending the outcome of Hurricane Zeta, Alpha will open at 8:30am on Thursday, 10/29. Please stay posted for further updates. Stay safe.

10.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Drag
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 10 Swimmers
- 1/2 mile Bike

Strength

Three Sets
- Max Reps Chin-Ups
- Max Reps Standing DB Skull Crushers
- 21 Complex - DB
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds

Metcon

Metcon (Time)

Four Rounds
- 10 Power Clean and Jerks
- 400m Run
- 100m Farmers Carry
Alpha: 155/105; 53/35
Omega: 115/75; 44/26
Fitness: 75/55; 35/20

Mobility

- Low Dragon
- Single Leg Forward Fold
- Saddle Pose

2020-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
Tabata (8x20:10)
- KBS
- Goblet Squat
- Push-Ups
- KB RDL

Strength

Power Clean (5-5-3-3-3 q 2min)

*Increase weight

Metcon

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 12 Front Squats
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

*Rest 3 min

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 9 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

*Rest 3 min

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 6 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Dragon Pose
- Frog Pose
- Bound Ankle

2020-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m/300m Row
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------------
- Banded Backburns

Strength

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

*Increase weight

Metcon

Metcon (Time)

Five Rounds
- 20 Deadlifts
- 40 AbMat Sit-Ups
Alpha: 185/125
Omega: 135/95
Fitness: 95/65

Mobility

- Twisted Cross
- Thread the Needle
- Seated Forward Fold

2020-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Glute Bridges
- 10 Air Squats
- 10 Push-Ups
- 15 KBS
- 10 KB RDL
----------------------------------
- Instep Series Stretch

Strength

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

*Increase weight

Metcon

Mogadishu Mile (Time)

In Memory of the members of the 3rd Battalion, 75th Ranger Regiment, and 1st SFOD-D (Delta Force)
Four Rounds
- 19 Kettlebell Ground-to-Overheads
- 19 Kettlebell Front Squats
- 19 Kettlebell Push-Ups (each hand)
- 400 meter Kettlebell Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Your Kettlebell is your "Ranger Buddy." You cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely. If you DO let your Kettlebell go, you forfeit the progress of that round, and you must start the round over.

Mobility

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

2020-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Candlesticks/Reverse Burpees
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 KB RDL
- 5 Push-Ups
- 5 Strict Pull-Ups/Negatives

Metcon

Metcon (Time)

Three Rounds
- 40 Single KB Lunges
- 30 Single KB Alternating Power Clean
- 20 Burpees
*Every 2-Minutes: 20 DU/40 Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

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

2020-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 30 sec Bar Hang
- 5 Push-Ups
- 10 Air Squats
- 5 Dips
- 10 Lunges
----------------------------------
- Instep Series Stretch

Strength

Back Squat (5x5 q 2min)

*Increase 5-10lbs from last week

Metcon

Metcon (Time)

Five Rounds
- 200mRun
- 5 Strict Pull-Ups
- 15 Deadlifts
Alpha: 225/155
Omega: 185/125; Banded Pull-Ups
Fitness: 135/95; 10 Ring Rows

Mobility

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

2020-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- Sled Push/Pull
- 1/2 mile Bike
- 10 Sit-Ups

Core

Three Sets
- 20 Russian Twists
- 15 WTD GHD Sit-Ups
- 30 DB Side Bends

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 400m Run
- 60 sec Plank
- 20 Air Squats
- 800m Row
- 60 sec Flutter Kicks
- 20 Lunges
- 1 mile Bike
- 60 sec Scissor Kicks
- 20 Air Squats

Mobility

- Lizard Pose
- Couch Stretch
- Frog Pose

2020-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***

10.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Jog
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
----------------------------------
- PVC Front Rack Stretch
- OH Distraction

Strength

Power Clean (5x5 q 2min)

*Increase wt 5-10lbs from last week

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
3-6-9-12-15-18-etc.
- Power Snatches
- Push-Ups
- Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

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

2020-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1000m Row

Strength

Three Sets
- Max Reps Reverse Curls
- Max Reps Dips
- Max Reps Push-Ups

Metcon

Metcon (Time)

50-40-30-20-10
- Air Squats
- Sit-Ups
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Seal Pose
- Forward Fold
- Single Leg Saddle

2020-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (8x20:10)
- KBS
- Goblet Squats
- KB Presses
- KB Thrusters
*1 Bell
----------------------------------
- KB Devil Press Practice

Strength

Power Clean (5x5 q 2min)

*Increase wt 5-10lbs from last week

Metcon

Metcon (Time)

Four Rounds
- 12 Double KB Thrusters
- 21 DU/42 Singles
- 9 Double KB Clean and Jerks
- 21 DU/42 Singles
- 6 KB Devils Press
Alpha: 44/26; Doubles
Omega: 35/20; Doubles
Fitness: 26/13; Singles

Mobility

- Couch Stretch
- Frog Pose
- Low Dragon

2020-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------------------
- 5 KB RDL
- 5 Goblet Squat
- 10 KBS

Strength

Bench Press (5x5 q 2min)

*Increase wt 5-10lbs from last week

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows

Mobility

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

2020-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 40 DU/60 Singles

Strength

Deadlift (5x5 q 2min)

*Increase wt 5-10lbs from last week

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15 Power Cleans
- 7 Burpees
- 15 Back Rack Lunges
- 42 DU/64 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Thread the Needle
- Supine Twist
- Dragon Pose

2020-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 16x20:10
- Air Squats
- Calorie Bike
- Sit-Ups
- KBS

Metcon

Metcon (Time)

Four Rounds
- 10 Deadlifts
- 10 Glute Bridges
- 20 Sit-Ups
- 10 Pull-Ups
- 10 Power Cleans
- 20 T2B/K2E
Alpha: 155/105
Omega: 115/75
Fitness: 95/65

Mobility

- Foam Roll
- Supine Twist
- Seal Pose

2020-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 5 Dips
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 50 DU/100 Singles
----------------------------------
- Banded Distraction

Strength

Bench Press (5x5 q 2min)

*Increase 5-10lbs from last week

Metcon

Metcon (5 Rounds for reps)

3min AMRAP x Five Sets
- 60 Doubles/90 Singles
- 20 Jumping Lunges
Max Rounds:
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

*Rest 1 min between AMRAPs

Mobility

- Low Dragon
- Foam Roll Glutes/Hams/Calves
- Lizard Pose

2020-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Glute Bridges
- 10 RDL
- 10 Good Mornings
- 5 Strict Pull-Ups
----------------------------------
- Banded Pigeon Pose

Strength

Deadlift (5x5 q 2min)

*Increase 5-10lbs from last week

Metcon

Metcon (Time)

21-15-9
- Clusters
- C2B Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

Mobility

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

2020-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- Sled Push/Sled Pull
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Sit-Ups
- 5 Dips

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 9 Push Presses
- 15 Weighted Sit-Ups
- 21 Bent Over Rows
- 1 Minute Wall Sit
Alpha: 115/75; 35/25
Omega: 95/65; 25/15
Fitness: 75/55; 15/10

Mobility

- Saddle w/Archer Arms
- Foam Roll
- Single Leg Forward Fold

2020-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Supermans
- 5 Broad Jumps
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5 Dips
- 200m Run
----------------------------------
- OH Distraction

Strength

Bench Press (5x5 q 2min)

*Increase 5-10lbs from last week

Metcon

Metcon (Time)

Five Rounds
- 200m Run
- 7 Squat Cleans
- 40 DU/60 Singles
Alpha: 135/95
Omega: 95/65
Fitness: 55/45

Mobility

- Saddle Pose
- Low Dragon
- Foam Roll Lats/Glutes/Hams

2020-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 mile Bike
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges

Strength

Deadlift (5x5 q 2min)

*Increase 5-10lbs from last week

Metcon

Metcon (Time)

Three Rounds
- 20 Pull-Ups
- 10 Power Cleans
- 20 Push-Ups
- 10 Push Press
- 20 Sit-Ups
- 10 Back Squats
- 20 Jumping Lunges
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Supine Twist
- Forward Fold
- Seal Pose
- Dragon Pose

2020-09-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 mile Bike
- 10 Push-Ups
- 500m Row
- 10 Lunges
- 200m Run
- 10 Sit-Ups

Metcon

Metcon (Time)

- 25 Burpees
- 800m Run
- 50 Lunges
- 1600m Row
- 75 Sit-Ups
- 2 Mile Bike

Mobility

- Foam RollCalves/Hams/Glutes/Quads
- Low Dragon
- Bound Ankle

2020-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Hams/Glutes
----------------------------------
- 5/5 KB Presses
- 5 Goblet Squats
- 5 KB RDL
- 10 KBS
- 10 KB WTD Lunges
- 10 Sit-Ups

Strength

Back Squat (5x5 q 2min)

Metcon

Metcon (Time)

Four Rounds
- 8 KB Push Press x2
- 12 KB Front Squat x2
- 16 Weighted Plate Sit-Ups
- 20 KB Deadlifts x2
Alpha: 44/26; 35/25
Omega: 35/20; 25/15
Fitness: 18/13; 15/10

Mobility

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

2020-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2mile Bike
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5/5 Figure Eights
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pill-Ups
- 5 Dips
----------------------------------
- Banded Blackburns

Strength

Three Sets
- 10 Barbell Rollouts
- 10 GHD Sit-Ups
- 30/60/30s Rotating Planks

Metcon

Randy (Time)

For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Alpha: 75/55
Omega: 65/45
Fitness: 45/35

Mobility

- Seal Pose
- Supine Twist
- Couch Stretch

2020-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
----------------------------------
Two Sets
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats

Strength

Power Clean (5x5 q 2min)

Metcon

Metcon (Time)

- 21 Burpees
- 1 Round of DT
- 15 Burpees
- 1 Round of DT
- 9 Burpees
- 1 Round of DT
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

DT
- 12 Deadlifts
- 9 Power Cleans
- 6 Push Jerks

Mobility

- Lizard Pose
- Foam Roll Hams/Glutes/Lats
- Seated Straddle

2020-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

9.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- 3 Bear Complexes
- Deadlift
- Power Clean
- Front Squat
- Shoulder Press
- Back Squat
- 50 DU/75 Singles

Strength

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

*Increase weight

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
2-4-6-8-10-12-14-16-18-etc.
- Clusters
- 30 DU/ 45 Singles
Alpha: 115/75; Doubles
Omega: 75/55; Doubles
Fitness: 45/35; Singles

Mobility

- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Frog Pose

2020-09-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges
- 10 Supermans
- Bear Crawl
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- 10 Sit-Ups

Core

Three Sets
- 15 GHD Sit-Ups
- 20/20 DB Side Bends
-15 Hip Extensions

Metcon

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 10 Deadlifts
- 10 Push-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

*Rest 3min

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 10 C2B Pull-Ups
- 10 GHD Sit-Ups
Alpha: C2B Pull- Ups
Omega: Pull-Ups
Fitness: Ring Rows; AbMat Sit-Ups

Mobility

- Seal Pose
- Seated Forward Fold
- Saddle w/Eagle Arms

2020-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9/15: As the weather deteriorates due to Hurricane Sally, Alpha Omega will close today at 12pm (noon) for the safety and wellness of our clients and community. Please stay tuned for further updates on reopening...Be safe, be well, and be kind #alphacares

9.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Push-Ups
- 5 Strict Pull-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB RDL
- 15 KBS
----------------------------------
- OH Banded Distraction
- Tricep Stretch
- Smash Forearms/Triceps

Strength

Front Squat (5-5-10-10-10 q 2min)

*Increase by 10lbs

Metcon

Metcon (Time)

Five Rounds
- 12 Power Snatches
- 6 Lat Burpees Over Bar
- 12 WTD Lunges
- 6 Lat Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Couch Stretch
- Foam Roll Quads/Glutes/Lats
- Thread the Needle

2020-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Alpha Omega Sports Performance/CrossFitAOP

9.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Calorie Row
- Sit-Ups

Strength

Bent Over Row (5x3 q 2min)

Metcon

Tribute WOD - Heroes of 9/11 (Time)

- 2001m Row or Run 1.25 miles
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles

Metcon (Time)

Omega: 24/20; 85/70; 115/75; 53/35; 75/55
Fitness: 20; 65/50; 75/55; 44/26; 55/40

Mobility

- Foam Roll Lats/Glutes/Hams/Quads
- Legs Up Wall
- Seated Straddle

2020-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2mile or 800m Bike
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 10 KBS
----------------------------------
- OH Banded Distraction

Strength

Beach Body Arms
Three Sets
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- Max Reps Strict Chin-Ups
- Max Reps Dips

Metcon

Metcon (Time)

Four Rounds
- 100m Farmers Carry
- 200m Run
- 30 KBS
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Lizard Pose
- Couch Stretch
- Seated Forward Fold

2020-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 5 Superman
- 5 Swimmers
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 35 DU/50 Singles

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 30 DU/45 Singles

Mobility

- Saddle w/Eagle Arms
- Twisted Cross
- Fragon

2020-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 KB DL
- 15 KBS
- 5 Broad Jumps
----------------------------------
- Banded Blackburns

Strength

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

*5-10lbs heavier than last week
**Technique Focus

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

*5-10lbs heavier than last week
**Technique Focus

Metcon

Metcon (Time)

Three Rounds
- 20 Jumping Lunges
- 20 Power Snatches
- 20 Jumping Lunges
- 20 Power Cleans
- 20 Jumping Lunges
- 20 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

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

2020-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 25 DU/50 Singles
- 5 Sit-Ups
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Air Squats
----------------------------------
- 5 Deadlifts
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats

Strength

Shoulder Press (5-5-3-3-3 q 2min)

*3s - Same

Metcon

Metcon (Time)

Three Rounds
- 200m Run
- 80 DU/120 Singles
- 40 Sit-Ups
- 20 Push-Ups
- 10 Burpees
- 5 Bear Complex (DL; HPClean; FS; Press; BS)
Alpha: 135/95
Omega: 95/65
Fitness: 75/55

Mobility

- Low Dragon
- Thread the Needle
- Twisted Cross

2020-08-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Set
- Sled Push (1/2)
- 200m Run
- Sled Pull (1/2)
- 10 Lunges
- 10 Air Squats

Metcon

Metcon (Time)

10-20-30-40-50
- Back Squat
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll Glutes/Hams/Calves
- Low Dragon Pose
- Seated Straddle

2020-08-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 KBS
- 15 KB Deadlifts
- 10 Goblet Squats
- 5/5 KB Presses
- 10 Push-Ups
- 5 Pull-Ups
----------------------------------
- OH Distraction

Strength

Bent Over Row (5x8 q 2min)

*Increase wt. from last week

Metcon

Metcon (3 Rounds for reps)

Three Rounds
- 60 sec KB Thrusters
- 60 sec Single KB Power Cleans
- 60 sec Hops over the KB
- 60 sec Single Arm KB Push Presses
- 60 sec Burpees
- 1min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Low Dragon
- Puppy Dog
- Happy Baby

2020-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
Tabata 8x20:10
- Ring Rows
- Push Presses 45/35

Core

Three Sets
- 50 Med Ball Mtn Climbers
- 20 Med Ball Russian Twists
- 25 Med Ball Sit-Ups

Metcon

Metcon (Time)

15min AMRAP
- 9 C2B Pull-Ups
- 15 Hand-Release Push-Ups
- 21 KBS
Alpha: 53/35
Omega: 44/26; Pull-Ups
Fitness: 35/20; 15 Ring Rows

Mobility

- Legs Up Wall
- Lizard Pose
- Forward Fold

2020-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Jog
- 20 Sit-Ups
- 15 KB Deadlifts
- 10 KBS
- 10 Goblet Squats
- 5/5 KB Presses
----------------------------------
- 3 Attempts Unbroken DU

Strength

Front Squat (5-5-10-10-10 q 2min)

*10lbs heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 2 Front Rack Lunges
- 20 DU/30 Singles
**Add 2 Lunges each round (2-4-6-8-10, etc.)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

*3 min Rest

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 2 Power Clean
- 20 DU/30 Singles
**Add 2 Lunges each round (2-4-6-8-10, etc.)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll Quads/Glutes
- Single Leg Forward Fold
- Bound Ankle

2020-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 OHS
----------------------------------
- Banded Blackburns

Strength

Squat Snatch (3x3 q 2min)

*5-10lbs heavier than last week
**Technique Focus

Squat Clean (3x3 q 2min)

*5-10lbs heavier than last week
**Technique Focus

Metcon

Metcon (No Measure)

Tabata: 32x20:10
- Power Snatch
- KB Turkish Sit-Ups
- BB Glute Bridges
- Flutter Kicks
Alpha: 115/75; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20

Mobility

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

2020-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges w/Pass-Through
- 8 Air Squats
- 6 Push-Ups
- 4 Strict Pull-Ups
----------------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5/5 KB Clean
- 5/5 KB Presses

Strength

Shoulder Press (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

10-20-30-40-50
- KB Clean & Jerk
- KB WTD Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Supine Twist
- Thread the Needle
- Twisted Cross

2020-08-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run w/Plate
- 35 DU/50 Singles
- 5 MB Thrusters
- 5 Pull-Ups
- 6 Step-Ups
- 10 MB Deadlifts
- 8 MB Presses

Metcon

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

To learn more about Nutts click here

Omega:
- 10 Push-Ups
- 15 Deadlifts
- 25 Box Jumps Step-Ups 24/20
- 50 Ring Rows
- 100 WBS 16/12
- 300 Singles
- 400m Run w/Plate 35/25

In honor of Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry, HERO WOD NUTTS. Nuttall was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District on December 23, 2009.

Mobility

- Foam Roll Glutes/Hams
- Legs Up Wall
- Lizard Pose

2020-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Push-Ups
- Lunges
- Sit-Ups
- Ring Rows

Strength

Bent Over Row (5x8 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

Five Rounds
- 100' Front Rack Walking Lunge
- 350 Meter Row
- 20 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Puppy Dog
- Bound Ankle
- Seal Pose

2020-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Calorie Row
- Lunges w/Pass-Through
- Push-Ups
- Air Squats

Strength

Squat Snatch (3x3 q 2min)

*5-10lbs heavier than last week
**Technique Focus

Squat Clean (3x3 q 2min)

*5-10lbs heavier than last week
**Technique Focus

Metcon

Metcon (Time)

10-20-30-40-50
- Russian KBS (70/53)
- AbMat Sit-Ups
- 200m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26

Mobility

- Supine Twist
- Lizard Pose
- Saddle Pose

2020-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- Sled Push
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squauts

Metcon

Metcon (AMRAP - Reps)

5min AMRAP
- 50/35 Calorie Bike/Row
- Max Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

*Rest 3 min

Metcon (AMRAP - Reps)

5min AMRAP
- 50/35 Calorie Bike/Row
- Max P Clean & Jerk
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

*Rest 3 min

Metcon (AMRAP - Reps)

5min AMRAP
- 50/35 Calorie Bike/Row
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Legs Up Wall
- Foam Roll Lats/Glutes/Calves/Quads
- Lizard Pose

2020-08-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Sit-Ups
- 15 Air Squats
- 10 Lunges w/Pass-Through
- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Fromt Squat
- 5 Shoulder Press
- 5 OHS
----------------------------------
- PVC Snatch Drills

Strength

Squat Snatch (3x3 q 2min)

*5-10lbs heavier than last week
**Technique Focus

Squat Clean (3x3 q 2min)

*5-10lbs heavier than last week
**Technique Focus

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
3-6-9-12-15-18-etc.
- Clean and Jerks
- T2B/K2E
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Supine Twist
- Foam Roll Quads
- Saddle Pose w/Eagle Arms

2020-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 10 Calorie Bike
- 5 Push-Ups
- 10 Goblet Squats
- 15 KBS
----------------------------------
- Banded Blackburns

Strength

Shoulder Press (5x5 q 2min)

*5-10lbs heavier than last week

Metcon

Metcon (Time)

Five Rounds
- 20 WBS
- 10 Alt KB Snatch
- 20 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Lizard Pose
- Bound Ankle
- Twisted Cross

2020-08-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15 Calorie Bike
- 12 KBS
- 9 Goblet Squats
- 6/6 KB Presses
- 3/3 TGU
- 6/6 KB Single Arm Rows
- 9 KB RDL
- 12 KBS

Metcon

Metcon (Time)

10-20-30
- Single Arm Alternating KB Power Snatches
- Single Arm KB Hang Clean and Jerks
- Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Thread the Needle
- Twisted Cross
- Couch Stretch

2020-07-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- 5 Swimmers
- 5 Supermans
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through

Strength

Bent Over Row (5x8 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 15 Push-Ups
- 100′ Walking Lunge
- 30 AbMat Sit-ups
- 100′ Farmers Carry
Alpha: 70/53
Omega: 53/35
Fitness: 44/26

Mobility

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

2020-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Sit-Ups
- Air Squats
- Calorie Bike
- Push-Ups

*Two Each

Strength

Three Sets
- Max Reps BB Bicep Curls
- Max Reps Skull Crushers
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds

Metcon

Metcon (Time)

Two Rounds
- 30 Strict Pull-Ups
- 40 Shoulder Press
- 50 Back Squats
Alpha: 135/95
Omega: 115/75; Banded Pull-Ups
Fitness: 75/55; 45 Ring Rows

Mobility

- Foam Roll Lats/Glutes/Hams
- Frog Pose
- Standing Straddle

2020-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Bike
- 8 Box Step-Ups
- 4 KB RDL
- 6 Goblet Squats
- 12 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges

Strength

Front Squat (5-5-10-10-10 q 2min)

We will add 10lbs each week for 8 weeks

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 30/21 Calorie Bike
- 30 Kettlebell Swings
- 30 Box Jumps 24/20
- 30 Deadlifts
Alpha: 53/35; 135/95
Omega: 44/26; 115/75
Fitness: 35/20; 95/65

Mobility

- Supine Twist
- Seated Straddle
- Legs Up Wall

2020-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
----------------------------------
- OH Distraction

Strength

Squat Clean (3x3 q 2min)

Squat Snatch (3x3 q 2min)

Metcon

Metcon (4 Rounds for reps)

Four Rounds On the 4:00
- 50 DU/75 Singles
- 5 Bar Muscle-ups
- 5 Power Snatches
*Increase weight each round
Alpha: Bar MU
Omega: 10 Pull-Ups
Fitness: 20 Ring Rows

Mobility

- Low Dragon
- Twisted Cross
- Foam Roll Lats/Hams

2020-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 7/5 Calorie Row
- 5 Push-Ups
- 5 Goblet Squats
- 10 Lunges
----------------------------------
- Banded Blackburns

Strength

Shoulder Press (5x5 q 2min)

Metcon

Metcon (Time)

Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
**30/21 Calorie Row**
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
**30/21 Calorie Row**
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Foam Roll Quads/Glutes
- Saddle Pose w/Eagle Arms
- Dragon Pose

2020-07-25

7.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

5-4-3-2-1
- Calorie Bike
10-8-6-4-2
- Calorie Row
20-16-12-8-4
- Sit-Ups

Metcon

Alpha 300 (Time)

- 25 Pull-Ups/Ring Rows
- 50 Deadlifts
- 50 Push-Ups/HRPU
- 50 BJ Over/ Step-Over
- 50 T2B/K2E
- 50 KBS
- 25 Pull-Ups/Ring Rows
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

- Seated Forward Fold
- Smash Hamstrings
- Dragon Pose

2020-07-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- 7/5 Calorie Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 20 Shoulder Taps
- 30 sec Plank
----------------------------------
- Smash Triceps

Strength

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

*Increase weight

Metcon

Metcon (4 Rounds for reps)

16min EMOM (40sec Work:20sec Rest)
- Strict Pull-Ups
- Calorie Bike
- Calorie Row
- Push-Ups

*Record total reps each round

Mobility

- Lizard Pose
- Twisted Cross
- Thread the Needle

2020-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Warrior Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 50 DU/75 Singles
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squat
----------------------------------
- Blackburns

Strength

Power Clean (5-3-3-1-1-1 q 2min)

*Increase weight

Metcon

Metcon (AMRAP - Reps)

12min AMRAP
- 30 DU/45 Singles + 1 H Sqt Clean
- 30 DU/45 Singles + 2 H Sqt Clean
- 30 DU/45 Singles + 3 H Sqt Clean
- 30 DU/45 Singles + 4 H Sqt Clean
- Etc.
Alpha: 155/105
Omega: 115/75
Fitness: 95/65

*Record Total Hang Squat Cleans

Mobility

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

2020-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1600m Bike/Row
- 10 KBS
- 10 Lunges
- 5 Push-Ups

Metcon

Metcon (Time)

Five Rounds
- 25 KBS
- 200m Single Arm Farmer’s Carry
- 20/15 Calorie Bike/Row
- 100m Walking Lunge
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Foam Roll Lats/Glutes/Hams/Quads
- Saddle Pose w/Eagle Arms
- Couch Stretch

2020-07-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 30 DU/45 Singles
- Sled Push
- 5 Broad Jumps
- 5 Good Mornings
- 5 Hang Squat Clean + Press + Back Squat
- 10 Sit-Ups
- 200m Run

Strength

Back Squat (5-5-3-3-3 q 2min)

*Increase weight

Metcon

Metcon (AMRAP - Rounds and Reps)

15min ARMAP
- 60 DU/75 Singles
- 20 T2B/K2E
- 10 Hang Squat Clean
Alpha: 165/115
Omega: 135/95
Fitness: 115/75

Mobility

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

2020-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata
- Sit-Ups
- Calorie Bike

Core

Three Sets
- 20 Russian Twists
- 25 MB Sit-Ups
- 20 Hip Ext.

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 20 Calorie Bike/Row
- 30 AbMat Sit-ups
- 200 KB Farmer's Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Seal Pose
- Seated Straddle
- Pigeon Pose

2020-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Lunges
- Sled Push
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
- 10 Ring Rows
-5/5 Single Leg RDL

Strength

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

*Increase weight

Metcon

Metcon (Time)

- 21 Push Presses
- 5 Rounds of Cindy
- 15 Push Presses
- 3 Rounds of Cindy
- 9 Push Presses
- 1 Round of Cindy
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Mobility

- Supine Twist
- Foam Roll Glutes/Hams/Lats
- Thread the Needle

2020-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 5 Inchworms
- 5 Box Jumps
- 10 Swimmers
----------------------------------
- 10 BB Glute Bridges

Strength

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

*Increase weight

Metcon

Metcon (Time)

Three Rounds
- 500 Meter Row
- 12 Burpees
- 21 Box Jumps 20″

Mobility

- Lizard Pose w/Ext. Arms
- Forward Fold
- Twisted Cross

2020-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Goblet Squat w 15 sec hold on last one
- 10 KBS
-5/5 KB Presses
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Figure Eights
----------------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps

Strength

Power Clean (5-5-3-3-3 q 2min)

*Increase weight

Metcon

Metcon (Time)

- 10 Power Cleans
- 50 Air Squats
- 10 Front Squats
- 50 Air Squats
- 10 Push Jerks
- 50 Air Squats
- 10 Clusters
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

Mobility

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

2020-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***8AM ONLY***

DROM

Warm-up

- 200m Run
-------------------------------
- Gather Up Equipment for Workout

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

Alpha: 135/95; 245/170; 70/53
Omega: 95/65; 185/125; 53/35
Fitness: 75/55; 135/95; 44/26

Mobility

- Foam Roll
- Dragon Pose
- Legs Up Wall
- Supine Twist

2020-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY

7.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Glute Bridges
- 5 Burpees
---------------------------------
- Instep Series Stretch

Strength

Back Squat (5-5-5-5-5 q 2min)

*Build in Weight

Metcon

Metcon (Time)

Three Rounds
- 100′ Walking Lunges
- 20 Power Clean
- 100′ Walking Lunge
- 20 Front Squat
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

*No Rack

Mobility

- Foam Roll Glutes/Hams/Quads
- Lizard Pose
- Couch Stretch

2020-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY

7.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Calorie Bike
- Flutter Kicks

Strength

Three Sets
- 15 Arnolds - DB
- Max Reps Skull Crushers - BB
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 5 Toes to Bar
- 7/5 Calorie Bike
- 5 Hang Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Pigeon Pose
- Instep Series Stretch
- Foam Roll Lats/Hams

2020-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY

7.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 350m Row
- 5/5 Single Leg RDL KB
- 10 KBS
- 5/5 KB Presses
- 10 Wtd. Lunge Steps

Strength

Deadlift (5-5-5-5-5 q 2min)

*Build in Weight

Metcon

Metcon (Time)

- 1500/1200m Row
- 30 Lateral Barbell Burpees
- 45 Deadlifts
- 30 Lateral Barbell Burpees
- 1500/1200m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

- Twisted Cross
- Thread the Needle
- Seated Straddle

2020-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY

6.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Sit-Ups
- 20 Glute Bridges
- 10 Calorie Bike
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 20 Air Squats

Strength

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

*Build in Weight

Metcon

Metcon (Weight)

5 Rounds on the 3:00
- 24 Sit-Ups
- 16/12 Calorie Bike
- 6 Strict Presses

*Increase weight each round

Mobility

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

2020-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY

6.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Pull
- 8 Box Steps
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squat
- 10 KB Thrusters
---------------------------------
- Blackburns

Strength

Power Clean (5-5-5-5-5 q 2min)

*Build in Weight

Metcon

Metcon (Time)

21-15-9
- WBS
- Pull-Ups
- Thrusters
- Box Jumps 24/20
- KBS
Alpha: 20/14; 95/65; 53/35
Omega: 16/12; 75/55; 44/26
Fitness: 14/10; 45/35; 35/20

Mobility

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

2020-06-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 7/5 Calorie Bike/Row
- 10 Plank Shoulder Touches
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 8 Lunges w/Pass-Through
- 10 Swimmers
------------------------
- Blackburns

Metcon

Metcon (No Measure)

10 Rounds
- 4 Muscle-Ups
- 8 Push-Ups
- 12/8 Calorie Bike/Row
Alpha: As Written
Omega: Strict Pull-Ups
Fitness: 8 Ring Rows

*Quality Reps

Mobility

- Lizard w/Ext. Arms
- Foam Roll Chest/Hams/Calves
- Thread the Needle

2020-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
---------------------------------
- Bring Sally Up

Strength

Back Squat (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps 24/20
**50/35 Calorie Bike/Row
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps
**50/35 Calorie Bike/Row
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps
Alpha: 75/55
Omega: 55/45
Fitness: 45/35

Mobility

- Supine Twist
- Seal Pose
- Down Dog

2020-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- Crab Walk
- 30 sec Plank
- 5 Strict Pull-Ups

Core

Three Rounds
- 20/20 Panther Shoulder Tap
- 20/20 Half Kneeling Wood Chop-DB
- 20/20 KB Side Bend

Metcon

Metcon (Time)

Five Rounds
- 6 Deadlifts
- 9 Push-Ups
- 12 Sit-Ups
Alpha: 185/125
Omega: 155/105
Fitness: 115/75

Mobility

- Supine Twist
- Foam Roll Hams/Glutes
- Fragon

2020-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 35 DU/50 Singles
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 12/10 Calorie Row

Strength

Deadlift (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (No Measure)

Four Rounds on 4:00
- 20/15 Calorie Row
- 40 DU/60 Singles
- 7 Front Squats
Alpha: 155/105
Omega: 125/85
Fitness: 85/60

*No rack

Mobility

- Low Dragon
- Standing Straddle
- Legs Up Wall

2020-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Bike
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10/7 Calorie Row

Strength

Bench Press (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

21-15-9
- Lateral Burpee Over KB
- Pull-Ups
Three Rounds
- 15 Alt. KB Snatch
- 15/12 Calorie Bike
21-15-9
- Push-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

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

2020-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
---------------------------------
- Blackburns
- OH Distraction

Strength

Power Clean (5x5 q 2min)

*Increase wt. from last week

Metcon

Metcon (Time)

Three Rounds
- 50 Air Squats
- 10 Power Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

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

2020-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar

2020-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar

6.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams/Quads
- 500m Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups

Strength

Back Squat (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (Weight)

20minAMRAP
- 1 Deadlift*
- 10 T2B/K2E
- 15 Burpee Box Jump-Over 24/20

*Increase in weight

Mobility

- Down Dog
- Foam Roll Glutes/Hams/Lats
- Seal Pose
- Couch Stretch

2020-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar

6.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (16x20:10)
- Sit-Ups
- KB RDL
- Russian Twist
- KBS

Strength

Three Sets
- Max Reps Bicep Curls - BB
- Max Reps Strict Press - BB
- Max Reps Banded Tricep Ext.

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 12 Alt. KB Clean
- 8 KB Step-Ups 24/20
- 12 Alt. KB Presses
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Pigeon on a Box
- Seated Straddle
- Foam Roll Quads/Hams/Glutes

2020-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar

6.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Wide Grip Push-Ups
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 200m Run
---------------------------------
- Banded Blackburns

Strength

Bench Press (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (Time)

- 1600m Run
- 2000m Row
- 75 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

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

2020-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar

6.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 30 DU/45 Singles
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Swimmers
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
---------------------------------
- OH Banded Distraction
- Smash Forearms/Triceps

Strength

Power Clean (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 30 DU/45 Singles
- 10 Power Cleans
- 30 DU/45 Singles
- 10 Lat. Burpees Over Bar
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

Mobility

- Low Dragon
- Twisted Cross
- Lizard Pose

2020-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1600m Bike
- 5/5 Single Leg RDL
- 10 Goblet Squats
- 15 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
---------------------------------
- Instep Series Stretch

Strength

Deadlift (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (Time)

21-15-9
- OHS
- T2B/K2E
15-12-9
- Thrusters
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows

Mobility

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

2020-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 3/3 TGU
- Bear Crawl
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 10 KBS

Metcon

Metcon (Time)

10 Rounds
- 10/10 KB Clean and Jerks
- 10 Burpees
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Supine Twist
- Twisted Cross
- Saddle w/Eagle Arms

2020-06-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 10 Plate RDL
- 10 Plate Squats
- 10 Plate Presses
- 10 Plate Ground to OH
- 10 Push-Ups

Strength

Back Squat (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (Time)

15 min AMRAP
- 350 Meter Row
- 20 Plate Hops
- 10 Thrusters
Alpha: 75/55
Omega: 65/45
Fitness: 45/35

Mobility

- Forward Fold
- Low Dragon
- Couch Stretch

2020-06-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20/15 Calorie Bike
- 10 Lunges w/Pass-Through
- 5/5 Single Leg RDL
-10 Goblet Squat
- 15 KBS
- 20 Sit-Up

Core

Tabata 16x20:10
- Plank Shoulder Taps
- 6" Leg Hold
- Dead Bug Shimmy
- Sit-Ups

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
3-6-9-12-15...
- Deadlifts
- T2B/K2E
- Calorie Bike
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

- Down Dog
- Legs Up Wall
- Thread the Needle

2020-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
Tabata
- Plank
- Lunges

Strength

Bench Press (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (Time)

Three Rounds
- 20 Back Squats
- 20 Burpees
- 20 Wtd. Lunges
- 20 Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

*No Rack

Mobility

- Twisted Cross
- Lizard Pose
- Forward Fold

2020-06-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push/Pull
- 200m Run
- 5 Strict Pull-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Calorie Bike/Row

Strength

Deadlift (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

- 50/35 Calorie Bike
21-15-9
- Shoulder to Overhead
- Pull-Ups
- 50/35 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Legs Up Wall

2020-06-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10/7 Calorie Row
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges

Strength

Power Clean (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 20 WBS
- 20 Hang Power Snatches
- 20 Box Jumps/Steps 24/20
- 20 Front Squats
- 20/15 Calorie Row
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35

Mobility

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

2020-06-06

5.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- Sled Pull
- 20 Lunges
- 15 Air Squats
- 10 Push-Ups
- 5 Pull-Ups

Metcon

Metcon (Time)

- 800 meter Medicine Ball Run (together)
- 30 Burpees
- 30 Jumping Lunges
- 30 Air Squats
- 30 Mountain Climbers
- 3 minute Plank Hold
- 800 meter Medicine Ball Run (together)

Alpha: 20/14
Omega: 16/12
Fitness: 14/10

One person works/one holds ball overhead.
If ball touches ground, then both perform 10 Burpees.

Mobility

- Saddle Pose
- Low Dragon
- Twisted Cross

2020-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Crab Walk
- 5 Push-Ups
- 6 Swimmers
- 10 Sit-Ups
- 5 Strict Pull-Ups

Strength

Clean and Jerk (Build to a heavy single q 2min x 6)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Omega: 95/65
Fitness: 75/55

Home Version

Metcon (Time)

- 50 Object G2OH

Mobility

- Dragon Pose
- Saddle Pose
- Ext. Arm Lizard

2020-05-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- Bear Crawl
- 10 Lunges w/Pass-Through
- 5 Broad Jumps
- 200m Run
- 10 Swimmers

Strength

Squat Snatch (Build to a Heavy Single q 2min)

Metcon

Metcon (Time)

Two Rounds
- 750m Row
- 25 Russian KBS
- 2mile Bike
- 25 Russian KBS
- 600m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26

Home Version

Metcon (Time)

Two Rounds
- 75 Object Row or 800m Run or 4min
- 25 KBS or Object Presses
- 2mile Bike or or Run 6min
- 25 KBS or Object Presses
- 600m Run or 3min

Mobility

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

2020-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m RUn
- Sled Push
- 5 Good Mornings
- 5/5 Single Leg Glute Bridges
- Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------------
- Instep Series Stretch

Strength

Deadlift (5x5 q 2min)

*Approximately 75%

Metcon

Metcon (Time)

Happy Birthday Joe!!!
Buy-In: 1978m Row
- 27 Power Clean
- 27 Box Steps/Jumps
- 27 Deadlifts
- 27 Box Steps/Jumps
- 27 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

Home Version

Metcon (Time)

Happy Birthday Joe!!!
Buy-In: 1978m Row/Run 8min
- 27 Object Ground to Shoulder
- 27 Box Steps/Jumps
- 27 Glute Bridges
- 27 Box Steps/Jumps
- 27 Object S2OH

Mobility

- Supine Twist
- Thread the Needle
- Down Dog

2020-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Week 2 Entry Guidelines
• Use Bay Door for gym entry
• Wellness Checks including temperatures will remain
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results if necessary
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment

Warm-up

- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
--------------------------------
- 10 Glute Bridges

Strength

The Other Total

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

*12 min each lift

Home Version

Metcon (Time)

20 min AMRAP
- 10 Push-Ups
- 200m Run or 45-60 sec
- 20 Lunges
- 200m Run or 45-60 sec
- 30 Sit-Ups
- 200m Run or 45-60 sec
- 40 Air Squats
- 200m Run or 45-60 sec
- 50 Mtn Climbers

Mobility

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

2020-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***8:30AM Memorial Day MURPH ONLY CLASS***

DROM

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

Half Murph (Time)

- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run

Home Version

Metcon (Time)

- 1-Mile Run or 800m Run
- 50-100 Pull-Ups/Rows
- 100-200 Push-Ups
- 150-300 Air Squats
- 1-Mile Run or 800m Run

Mobility

- Lizard Pose
- Dragon Pose
- Twisted Cross
- Saddle Pose

2020-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only

5.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***9:00am CLASS ONLY***
Gym Open from 9-10:30

DROM

Warm-up

- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- Sled Push
- Banded Blackburns

Metcon

Metcon (Time)

Teams of 3
75-60-45-30-15
- Calorie Row
- Power Cleans
- Thrusters
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Home Version

Metcon (Time)

25-20-15-10-5
- 200m Run
- Ground 2 Shoulder
- Object Thrusters

Mobility

- Pigeon Pose
- Frog Pose
- Standing Straddle

2020-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Gym Hours
Monday, May 18 :
- 5am-12pm
Tuesday, May 19:
- 3:45pm-8pm
Wed - Fri: May 20-22
- 5a-12p and 3:45 - 8pm
Closed from 12-3:45 ALL WEEK
Saturday, May 23:
- 9-10:30am
SAVE THE DATE: Memorial Day Murph
- Monday, May 25: 8:30am
- Murph Only

5.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Sit-Ups
- Lunges

Metcon

Metcon (Time)

Ten Rounds
- 4 Strict Pull-Ups/8 Ring Rows
- 8 Push-Ups
- 12/8 Calorie Bike

Home Version

Metcon (Time)

Ten Rounds
- 4 Pull-Ups/8 Object Rows
- 8 Push-Ups
- 400m Run or 60-90 sec

Mobility

- Saddle Pose
- Puppy Dog Pose
- Seated Straddle

2020-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Superman
- 5 Strict Pull-Ups

Strength

***Swap for 5x20 Push-Ups***

Bench Press (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 3 Bear Complex
- Deadlift
- Hang P Clean
- Front Squat
- Push Press
- Back Squat
- 5 Box Jumps
- 7 Push-Ups
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Home Version

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 3 Burpees
- 3 Object Row
- 5 Step-Ups or Lunges
- 7 Push-Ups
- 200m Run or 45-60sec

Mobility

- Thread the Needle
- Low Dragon
- Couch Stretch

2020-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 RDL
- 5 Upright Row
- 5 Back Squats
- 5 Shoulder Press
- 5 Good Mornings
- 200m Run
- 10 Glute Bridges

Metcon

Metcon (Time)

- 2 Deadlifts
- 2 Burpees Over Bar
- 200m Run
- 4 Deadlifts
- 4 Burpees Over Bar
- 400m Run
- 6 Deadlifts
- 6 Burpees Over Bar
- 600m Run
- 8 Deadlifts
- 8 Burpees Over Bar
-800m Run
- 6 Deadlifts
- 6 Burpees Over Bar
- 600m Run
- 4 Deadlifts
- 4 Burpees Over Bar
- 400m Run
- 2 Deadlifts
- 2 Burpees Over Bar
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Home Version

Metcon (Time)

- 2 Single Leg Glute Bridges
- 2 Burpees
- 200m Run or 45-60sec
- 4 Single Leg Glute Bridges
- 4 Burpees
- 400m Run or 60-90sec
- 6 Single Leg Glute Bridges
- 6 Burpees
- 600m Run or 90-120sec
- 8 Single Leg Glute Bridges
- 8 Burpees
-800m Run or 3:30-4 min
- 6 Single Leg Glute Bridges
- 6 Burpees
- 600m Run or 90-120sec
- 4 Single Leg Glute Bridges
- 4 Burpees
- 400m Run or 60-90sec
- 2 Single Leg Glute Bridges
- 2 Burpees
- 200m Run or 45-60sec

Mobility

- Supine Twist
- Forward Fold
- Seal Pose

2020-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***GYM IS OPEN from 3:45pm - 8pm***

DROM

Entry Guidelines
• Use Bay Door for gym entry
• Wellness Checks including temperatures will be implemented
• Everyone will be provided a towel for use in the gym
• Cleanliness guidelines will be reviewed
• Coach will check you in and record results
• Be Patient as we focus on safety for all
Reactivate Your Account
• Choose a Plan (Unlimited CrossFit Classes/3xWeek CrossFit Classes/Open Gym/Youth Training/PT)
• Identify Frequency of Plan (Paid-in-Advance/Month-to-Month/One Month)
• Be prepared with payment

Warm-up

- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Burpees
--------------------------------
- Instep Series Stretch

Strength

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

*12min each lift

Home Version

Metcon (Time)

Three Rounds
- 50 Air Squats
- 10 Object G2OH
- 200m Run

Mobility

- Lizard Pose
- Supine Twist
- Dragon Pose

2020-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***GYM IS OPEN from 5am - 12pm***

Warm-up

- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 5 Burpees
--------------------------------
- Instep Series Stretch

Strength

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

*12min for each lift

Home Version

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 10 Push-Ups
- 20 Air Squats
- 30 Lunges

Mobility

- Lizard Pose
- Supine Twist
- Dragon Pose

2020-05-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 25 Jumping Jacks

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 1 Deadlift
- 10 T2B/K2E
- 15 Lateral Barbell Burpees
Alpha: 315/205
Omega: 225/155
Fitness: 185/125

Home Version

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 10 Single Leg RDL
- 15 Sit-Ups/Leg Levers
- 15 Burpees

Mobility

- Dragon Pose
- Supine Twist
- Seal Pose

2020-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (8x20:10)
- Jumping Jacks
- Step-Ups/Jumps

Strength

***Swap for Object Rows 5x20***

Bent Over Row (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15 KB Clean
- 15 Box Jump Overs
- 15 S2OH
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 15 Object Ground 2 Shoulder
- 15 Box Jump Overs /Step Ups
- 15 Object Presses

Mobility

- Supine Twist
- Twisted Cross
- Thread the Needle

2020-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Sit-Ups
- Push-Ups

Strength

Three Rounds
- 10 Object Rows
- 10 Front Raises
- 10 Lateral Raises
- 15 OH Tricep Ext.

Metcon

Metcon (Time)

Two Rounds
- 2km Bike or 4-5min
- 1000m Row
- 50 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Home Version

Metcon (Time)

Two Rounds
- 2km Bike or 4-5min
- 800m Run or 3:30-4:30min
- 50 Object Thrusters

Mobility

- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle

2020-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Plank w/Shoulder Taps
- Air Squats
--------------------------------
- 800m Run or 4min

Strength

***Swap for 5x20 Object Presses***

Shoulder Press (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 30 DU/45 Singles
- 10 Power Cleans
- 30 DU/45 Singles
- 10 Lateral Barbell Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Home Version

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 30 DU/45 Singles or JJ
- 10 Ground 2 Shoulder
- 30 DU/45 Singles or JJ
- 10 Lateral Burpees Over Object

Mobility

- Low Dragon
- Puppy Dog Pose
- Thread the Needle

2020-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Flutter Kicks
- Lunges
--------------------------------
- 400m Run

Strength

***Swap for 5x30 Jumping Lunges***

Split Squat (5x5 each leg q 2min)

Metcon

Metcon (Time)

21-15-9
- Back Squats
- T2B/K2E
*Rest 5 Minutes
15-12-9
- Front Squats
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 55/45;Ring Rows

Home Version

Metcon (Time)

42-30-18
- Object Squats or Air Squats
- Sit-Ups/Leg Levers
*Rest 5 Minutes
30-24-18
- Object Squats or Lunges
- Push-Ups

Mobility

- Lizard Pose
- Twisted Cross
- Supine Twist

2020-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (8x20:10)
- Up-Downs
- Lunges

Strength

***Swap for 2x75 Air Squats w No Rest or Pause***

Back Squat (5x4 q 2min)

75-80% 1RM

Metcon

Metcon (Time)

27-21-15-9
- WBS
- KBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20

Home Version

Metcon (Time)

27-21-15-9
- Object Thrusters
- Object Swings or Up-Downs

Mobility

- Dragon Pose
- Pigeon Pose
- Saddle Pose

2020-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 Up-Downs
- 5 Push-Ups
- 5 Up-Downs
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit

Metcon

Metcon (Time)

- 800m Run or 2-Mile Bike
- 30 Alt. KB Snatch
- 800m Run or 2-Mile Bike
- 30 KB Squats
- 800m Run or 2-Mile Bike
- 30 Alt. KB Clean
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (Time)

- 800m Run or 2-Mile Bike or 4-7 min
- 30 G2OH
- 800m Run or 2-Mile Bike or 4-7 min
- 30 Object Squats
- 800m Run or 2-Mile Bike or 4-7 min
- 30 G2Shoulder

Mobility

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

2020-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 25' Bear Crawl
- 5 Star Jumps
- 25' Crab Walk
- 5 Broad Jumps
- 10 Swimmers
- 10 Donkey Kicks

Strength

***Swap for 4x15 Each Arm Object Rows***

Bent Over Row (5x8 q 2min)

*Heavier than last week
**Weight Constant

Metcon

Metcon (Time)

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

Home Version

Metcon (Time)

Five Rounds
- 200m Run or 45-60 sec
- 10 Object Thrusters

Mobility

- Seated Forward Fold
- Seated Straddle
- Frog Pose

2020-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1-Mile Easy Run

Core

Three Sets
- 20 Side Bends
- 60 sec Plank
- 40 Flutter Kicks

Metcon

Metcon (Time)

Three Rounds
- 20 KBS
- 400m Run/Row
- 20 KB Step-Ups (Single Bell)
- 400m Run/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (Time)

Three Rounds
- 20 Object Swings
- 400m Run or 90-120 sec
- 20 Object Step-Ups
- 400m Run or 90-120 sec

Mobility

- Couch Stretch
- Lizard Pose
- Pigeon Pose

2020-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (8x20:10)
- Sit-Ups
- Lunges

Strength

***Swap for 5x15 Object Presses***

Shoulder Press (5x5 q 2min)

*Heavier than Last week
**Weight Constant

Metcon

Metcon (Time)

Three Rounds
- 12 Power Cleans
- 12 C2B Pull-Ups
- 12 S2OH
- 12 T2B/K2E
Alpha: 135/95
Omega: 115/75; Pull-Ups
Fitness: 75/55; Rows

Home Version

Metcon (Time)

Three Rounds
- 12 Object G2OH
- 12 Rows
- 12 Object Press
- 12 Leg Levers

Mobility

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

2020-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run or 1/2 mile Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Dips
- 10 Jumping Jacks
- 5/5 Single Leg Deadlift
- 10 Air Squats

Strength

***Swap for 5x30 Jumping Lunges***

Split Squat (5x5 each leg q 2min)

*Weight Constant

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 100 Air Squats
- 50/35 Calorie Row
- 25 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Home Version

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 100 Air Squats
- 800m Run or 1-mile Bike
*approx 3-4min
- 25 Object G2Shoulder

Mobility

- Dragon Pose
- Saddle Pose
- Thread the Needle

2020-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 5 Push-Ups
- 5 Good Mornings
- 10 Air Squats

Strength

***Swap for 150 Air Squats***
Goal - No Pause

Back Squat (5x5 q 2min)

*65-70% of 1RM

Metcon

Metcon (Time)

- 60 DU/90 Singles
- 30 Burpees
- 60 DU/90 Singles
- 30 Wallballs
- 60 DU/90 Singles
- 30 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
- 60 DU/90 Singles
- 30 Burpees
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 135/95

Home Version

Metcon (Time)

- 60 DU/90 Singles or JJ
- 30 Burpees
- 60 DU/90 Singles or JJ
- 30 Object Thrusters
- 60 DU/90 Singles or JJ
- 15/15 Single Leg RDL
- 60 DU/90 Singles or JJ
- 30 Object Thrusters
- 60 DU/90 Singles or JJ
- 30 Burpees

Mobility

- Low Dragon
- Forward Fold
- Twisted Cross

2020-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 30 Air Squats
- 20 Lunges
- 10 Push-Ups

Strength

***Swap for 3x25 Each Arm Object Rows***

Bent Over Row (5x10 q 2min)

*Weight Constant

Metcon

Metcon (Time)

30-20-10
- Row Calories
- Alt. KB Box Step-Ups
Directly Into…
10-20-30
- Alt. KB Snatches
- WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10

Home Version

Metcon (Time)

300-200-100m
- Run or 1:30-1:00-:45 min Run
30-20-10
- Wtd. Step-Ups or Lunges
Directly Into…
10-20-30:
- Alt. G2OH
- Object Thrusters

Mobility

- Pigeon Pose
- Standing Forward Fold
- Single Leg Saddle Pose

2020-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 5 Broad Jumps
- 5 Burpees
- 5 Air Squats
- 10 Lunges
- 200m Run

Strength

- Three Rounds
- ME Bicep Curls
- ME Shoulder Press
- ME Tricep Kickbacks

Metcon

Metcon (5 Rounds for weight)

5 Rounds
- 20 Sit-Ups
- 15 Slam Balls 30/20
- 5 Push Press
*Build each round

Home Version

Metcon (Time)

5 Rounds
- 20 Sit-Ups
- 15 Object G2Shoulder
- 10 Object Press

Mobility

- Saddle w/Archer Arms
- Extedned Arm Lizard
- Couch Stretch

2020-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 15 DU/30 Singles or JJ
- 10 Push-Ups
- 10 Air Squats
- 15 DU/30 Singles or JJ

Strength

***Swap for 5x10 Object Presses***

Shoulder Press (5x5 q 2min)

*Weight Constant

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 60 DU/90 Singles
- 30/21 Calorie Bike
- 15 Front Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Home Version

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 60 DU/90 Singles or JJ
- 3min Bike or Run
- 15 Object Front Squats

Mobility

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

2020-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1 Wall Walk
- 20' Crab Walk
- 5 Push-Ups
- 20' Bear Crawl
- 15 Air Squats
- 10 Lunges

Strength

***Swap for 6x20 Jumping Lunges***

Split Squat (6x4 each leg q 2min)

*Weight constant

Metcon

Metcon (AMRAP - Rounds and Reps)

4min AMRAP
- 27/21 Calorie Row
- 27 Burpees
- 27 C2B Pull-Ups
Omega: Pull-Ups
Fitness: Jumping Pull-Ups

*Rest 2 min

Metcon (AMRAP - Rounds and Reps)

4min AMRAP
- 21/15 Calorie Row
- 21 Burpees
- 21 Toes to Bar
Omega: K2E
Fitness: Leg Levers

*Rest 2 min

Metcon (AMRAP - Rounds and Reps)

4min AMRAP
- 15/9 Calorie Row
- 15 Burpees
- 15 Pull-Ups
Omega: Ring Rows
Fitness: Jumping Pull-Ups

Home Version

Metcon (AMRAP - Rounds and Reps)

4min AMRAP
- 400m Run or 1:30-2:15min
- 27 Burpees
- 27 Push-Ups

*Rest 2 min

Metcon (AMRAP - Rounds and Reps)

4min AMRAP
- 300m Run or 1:15-1:45min
- 21 Burpees
- 21 Sit-Ups

*Rest 2 min

Metcon (AMRAP - Rounds and Reps)

4min AMRAP
- 200m Run or :45-:75 min
- 15 Burpees
- 15 Push-Ups

Mobility

- Low Dragon
- Twisted Cross
- Thread the Needle

2020-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run or :45-:75 sec
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
--------------------------------
- Instep Series Stretch

Strength

***Swap for 10x10 OHS with Anything***

Overhead Squat (5x3 q 2min)

*Weight constant

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 6 Power Snatches
- 9 OHS
- 12 BJ/Step-Ups 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Home Version

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 12 Object G2OH
- 15 OHS with Broom
- 12 BJ/Step-Ups or Lunges

Mobility

- Puppy Dog Pose
- Supine Twist
- Dragon Pose

2020-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 Object Thrusters
- 5 Push-Ups
- 10 Sit-Ups
- 10/10 Mtn Climbers
- 30 sec Plank

Metcon

Metcon (Time)

- 800m Run
- 50 Pull-ups
- 40 Power Cleans
- 30 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Home Version

Metcon (Time)

- 800m Run
- 50 Object Thrusters
- 40 Object Ground 2 Shoulder
- 30 Push-Ups

Mobility

- Lizard Pose
- Low Dragon
- Dragon Pose
- Saddle Pose

2020-04-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 5 Good Mornings
- 5 Air Squats
- 5 Push-Ups
- 5/5 Lunges
- 200m Run or 60 secs

Strength

***Swap for 5x25 RDL***

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

Metcon

Metcon (AMRAP - Rounds and Reps)

30min AMRAP
- 5 Burpee Box Jump Overs 24/20
- 10 Slamballs
- 15 Air Squats
Alpha: 40/30
Omega: 30/20
Fitness: 20/10

Home Version

Metcon (AMRAP - Rounds and Reps)

30min AMRAP
- 5 Burpees
- 5 Step Ups or Broad Jumps
- 10 Object G2OH
- 15 Air Squats

Mobility

- Frog Pose
- Seal Pose
- Instep Series Stretch

2020-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 30 sec Wall Sit
- 10 Air Squats
- 15 Sit-Ups
- 10 Push-Ups
- 10/10 Mtn Climbers
- 200m Run

Core

Three Rounds
- 30/30/30 sec R/C/L Plank
- 40 Flutter Kicks (each)
- 40 Scissor Kicks (each)

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 21/15 Calorie Bike
- 12 Russian KBS
- 2 Rope Climbs
Alpha: 70/53
Omega: 53/35
Fitness: 44/26

Home Version

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 1/2 mile Bike or 400m Run or 90-120 sec
- 12 Object Swings or Thrusters
- 10 Object Bent Over Row

Mobility

- Forward Fold
- Saddle w/Eagle Arms
- Supine Twist

2020-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Jumping Jacks
- 200m Run
- 20 Air Squats
- 10 Lunges
- 5 Push-Ups
- 5 Blackburns

Strength

***Swap for 5x20 Lunges***

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

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

Metcon

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
Buy-In: 700 Meter Row
- 7 Squat Cleans
- 25 DU/40 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

*Rest 3 min

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
Buy-In: 500 Meter Row
- 5 Squat Cleans
- 25 DU/40 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 45/35

*Rest 3 min

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
Buy-In: 300 Meter Row
- 3 Squat Cleans
- 25 DU/40 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 45/35

Home Version

Metcon (3 Rounds for reps)

5min AMRAP x 3 Rounds
Buy-In: 400 Meter Run
- 25 DU/40 Singles
- ME Object Squat Cleans or Thrusters

*Rest 3 min

Mobility

- Low Dragon
- Standing Straddle
- Pigeon Pose

2020-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 25' Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 25' Crab Walk
- 10 Swimmers
- 10 Lunges
- 10 Arm Circles

Strength

***Swap for 100 Push-Ups in few as sets possible***

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

Metcon

Metcon (Time)

21-15-9
- S2OH
- Burpee Over Bar
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Home Version

Metcon (Time)

21-15-9
- Donkey Kicks
- Object Presses
- Burpee Over Bar

Mobility

- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms

2020-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges
- 5 Dips
- 5 Push-Ups
- 20 Air Squats
- 10 Glute Bridges

Strength

***Swap 2x75 Air Squats***
Light Weight 10-25lbs if possible

Overhead Squat (3-3-3 q 2min)

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

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 50 WBS
- 40/30 Calorie Bike/Row
- 30 T2B/K2E
- 20 Alt KB Snatch
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20

Home Version

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 50 Object Thrusters
- 400m Run or 2-2:30min or 800m Bike
- 30 Leg Levers
- 20 One Arm Object G2OH

Mobility

- Dragon Pose
- Single Leg Saddle
- InStep Series Stretch

2020-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 3 Walk Walks
- 10 Air Squats

Metcon

Metcon (Time)

3-6-9-12-15-18-21-24
- S2OH
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Home Version

Metcon (Time)

3-6-9-12-15-18-21-24
- Object Press
- 100m Run

Mobility

- Twisted Cross
- Saddle w/Archer Arms
- Couch Stretch

2020-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 5 Good Mornings
- 10 Lunges
- 5 Dips
- 10 Air Squats
- 200m Run

Strength

***Swap for 4x25 Weighted Glute Bridges***

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

Metcon

Metcon (Time)

Five Rounds
- 200m Run
- 20 Sit-Ups
- 10 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Home Version

Metcon (Time)

Five Rounds
- 200m Run
- 20 Sit-Ups
- 10 Object RDL

Mobility

- Low Dragon Pose
- Pigeon Pose
- Standing Straddle

2020-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 5 Push-Ups
- 10 Sit-Ups
- 15 Air Squats

Strength

- Three Rounds
- ME Bicep Curls
- ME Push-Ups
- ME Plank Shoulder Taps

*ME=Max Effort

Metcon

& Home Version

Metcon (Time)

- 800m Run
- 25 Burpees
- 50 Sit-Ups
- 100 Air Squats
- 25 Burpees
- 800m Run

Mobility

- Seal Pose
- Frog Pose
- Saddle Pose

2020-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 5 Broad Jumps
- 25' Crab Walk
- 5 Push-Ups
- 5 Supermans
- 10 Air Squats
- 10 Lunges

Strength

***Swap for 5x40 Weighted Lunges***

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 400m Run
- 10 Power Clean
- 500m Row
- 10 S2OH
Alpha: 135/95
Omega: 95/65
Fitness: 75/55

Home Version

Metcon (Time)

Three Rounds
- 400m Run
- 10 Ground to Shoulder
- 50 Object Upright Row
- 10 Object Press

Mobility

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

2020-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 35 DU/50 Singles or Jumping Jacks
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups or Rows
- 200m Run

Strength

***Swap for 5x20 Weighted Object Squats***

Overhead Squat (3-3-3 q 2min)

*Increase weight

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

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
- 35 DU/50 Singles
- 25 Air Squats
- 15 KBS
*Every Minute: 3 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
- 35 DU/50 Singles
- 25 Air Squats
- 15 Object Presses
*Every Minute: 3 Burpees

Mobility

- Forward Fold
- Dragon Pose
- Single Leg Saddle

2020-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 25' Bear Crawl
- 200m Run
- 5 Scapula Push-Ups
- 10 Air Squats
- 5 Yoga Push-Ups
- 10 Lunges
- 30 sec Plank

Strength

***Swap for 3x25 Weighted Push-Ups***
Weight with some object

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

Metcon

Metcon (Time)

- 800m Run
- 21 Hang Power Snatches
- 21 Box Jumps/Steps 24/20
- 400 Meter Run
- 15 Hang Power Snatches
- 15 Box Jumps
- 200 Meter Run
- 9 Hang Power Snatches
- 9 Box Jumps
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Home Version

Metcon (Time)

- 800m Run or 4 min
- 21 G2OH*
- 20 Lunges
- 400 Meter Run or 1:30-2min
- 15 G2OH
- 16 Lunges
- 200 Meter Run or 1min
- 9 G2OH
- 8 Lunges

*Ground 2 Overhead

Mobility

- Supine Twist
- Twisted Cross
- Lizard Pose

2020-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 10 Object G2OH
- 10 Lunges
- 10 Push-Ups
- 10 Supermans
- 200m Run

Metcon

Metcon (3 Rounds for reps)

Three Rounds
- 60 sec WBS
- 60 sec Alt. KB Snatch
- 60 sec Box Jumps/Steps
- 60 sec Alt. KB Cleans
- 1 min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (3 Rounds for reps)

Three Rounds
- 60 sec Object Thrusters
- 60 sec Object G2OH
- 60 sec Lunges
- 60 sec Squats
- 1 min Rest

Mobility

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

2020-04-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (8x20:10)
- Air Squats
- Plank w/Shoulder Taps

Strength

***Swap for 5x20 Single Leg Glute Bridges Each***

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

Metcon

or Home Version Workout

Metcon (Time)

Four Rounds
-400m Run
-30 Sit-Ups
-200m Object Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Supine Twist
- Thread the Needle
- Standing Straddle

2020-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 35 DU/50 Singles or JJ
- 200m Run
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
--------------------------------
- Lizard Pose

Core

Three Rounds
- 30 sec Plank
- R; C; L
- 20 Flutter Kicks
- 20 Scissor Kicks

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 15 OHS
- 30 DU/45 Singles
- 15 Deadlifts
- 30DU/45 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Home Version

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 16 One Arm OH Object Squat
- 30 DU/45 Singles or JJ
- 15 RDL or Object RDL
- 30DU/45 Singles or JJ

Mobility

- Low Dragon Pose
- Seated Straddle
- Seated Forward Fold

2020-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Grab an Object
- 5 RDL
- 5 Presses
- 5 Squats
- 5 Push-Ups
- 10 Lunges

Strength

***Swap for 5x30 Weighted Lunges***

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

or Home Version
***Be safe***

Metcon (Time)

Three Rounds
- 1-Mile Bike
- 800m Run
- 40 Sit-Ups
- 20 Burpees

Mobility

- Low Dragon
- Seal Pose
- Saddle Pose

2020-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 10 Air Squats

Strength

***Swap for 3x35 Object Squats***

Overhead Squat (3x3 q 2min)

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

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
- 15 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Home Version

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 3 Up/Downs
- 3 Object Squats
- 3 Object Presses
- 15 Leg Levers

Mobility

- Lizard Pose
- Frog Pose
- Supine Twist

2020-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 25' Bear Crawl
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
--------------------------------
- Twisted Cross
- Smash Triceps

Strength

*Swap for 1-2-3-4-5-6-7-8-9-10
- Push-Ups
**Weight Them if Possible

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

Metcon

Metcon (Time)

Five Rounds
- ME BW Bench Press
- ME Strict Pull-Ups
- 400m Run
Alpha: BW
Omega: .75 BW; Ring Rows
Fitness: .5 BW; Jumping Pull-Ups

Home Version

Metcon (Time)

Five Rounds
- ME Push-Ups
- ME Pull-Ups*
- 400m Run

*Options
- Door Pull-Ups
- Towel Around Knob Row
- Object Rows

Mobility

- Twisted Cross
- Low Dragon
- Puppy Dog Pose

2020-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

- 21/15 Calorie Row
- 21 KBS
- 21 KB Thrusters
- 15/12 Calorie Row
- 15 KBS
- 15 KB Thrusters
- 9/7 Calorie Row
- 9 KBS
- 9 KB Thrusters
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (Time)

- 400m Run
- 21 Burpees
- 21 Object G2OH
- 200m Run
- 15 Burpees
- 15 Object G2OH
- 100m Run
- 9 Burpees
- 9 Object G2OH

Mobility

- Twisted Cross
- Supine Twist
- Lizard Pose

2020-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run or 200m Row
- 10 Good Mornings
- 10 Lunges
- 10 Glute Bridges

Strength

***Swap for 5x20 Good Mornings***
Weight or Band if Possible

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

*3s are same

Metcon

Metcon (Time)

Six Rounds
- 12 Alt. KB Snatch
- 12 Burpees over KB
- 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (Time)

Six Rounds
- 12 Air Squats
- 12/12 Mtn Climbers
- 200m Run

Mobility

- Forward Fold
- Couch Stretch
- Foam Roll Hams/Glutes/Calves

2020-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Broad Jumps
- 15/12 Calorie Row or 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats

Strength

Three Rounds
- 20 Bicep Curls or 15 Push-Ups
- 30 Tricep Ext. or 20 Dips
- 40 Single Arm Row or 50' Bear Crawl

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 9 Hang Power Clean
- 12 Push-Ups
- 15 Deadlifts
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Home Version

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 9 Broad Jumps
- 12 Push-Ups
- 8/8 Single Leg Glute Bridge

Mobility

- Supine Twist
- Puppy Dog
- Seal Pose

2020-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 250m Bike or 100m Run
- 30 sec Plank
- 20 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- Blackburns

Strength

***Swap 4x20 Glute Bridges***

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 30 Slamballs 30/20
- 20 KB Step-Ups (1bell)
- 1000m Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Home Version

Metcon (Time)

Three Rounds
- 15 Donkey Kicks*
- 20 WTD Lunges
- 1-mile Bike or 800m Run

*https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

Mobility

- Legs Up Wall
- Saddle Pose
- Seated Straddle

2020-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 50 DU/75 Singles
- 25' Crab Walk
- 10 Air Squats
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Dips

Strength

***Swap for 5x25 Push-Ups***
Every 5 Push-Ups do Shoulder Tap

Bench Press (5-5-3-3-3)

*3s are same

Metcon

Metcon (Time)

10-20-30-40-50
- DU
-If Singles, (20-40-60-80-100)
- AbMat Sit-Ups
- 200m Run

Home Version

Metcon (Time)

10-20-30-40-50
- DU or Jumping Jacks
-If Singles, (20-40-60-80-100)
- AbMat Sit-Ups
- 200m Run

Mobility

- Low Dragon
- Seal Pose
- Saddle w/Eagle Arms

2020-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- 10 Calorie Bike
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
- Child's Pose

Strength

***Swap for 3x60 Air Squats***

Overhead Squat (3x3)

*Heavier than last week

Back Squat (4-3-2-1)

*Increase Weight

Metcon

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 10 S2OH
- 10 KBS
- 10 Box Jumps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Home Version

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
- 10 Object Presses
- 10 Object Ground 2 OH
- 10 Step-Ups or Lunges

Mobility

- Lizard Pose
- Thread the Needle
- Dragon Pose

2020-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 10 Plank Shoulder Taps
- 10/10 Flutter Kicks
- 10/10 Scissor Kicks
- 10 Sit-Ups
- 10 Air Squats
- 10 Furniture Dips

Metcon

Metcon (Time)

Teams of 3
25min AMRAP
- 200m KB Run
- 7 Burpees
- 7 Deadlifts
Alpha: 53/35; 205/145
Omega: 44/26; 185/125
Fitness: 35/20; 135/95

*2nd and 3rd Partner Start when first finishes run

Home Version

Metcon (AMRAP - Rounds and Reps)

25min AMRAP
- 200m Run (60 secs) with something heavy
- 7 Burpees
- 7/7 Single Leg Glute Bridges

*What did you run with?

Mobility

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

2020-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 30 sec Wall Sit
- 10 Jumping Lunges
- 20 Jumping Jacks
- 15 Sit-Ups
- 10 Air Squats
- 25' Bear Crawl
- 20 Mtn Climbers

Strength

Deadlift (5x5 q 2min)

**Swap for 5 x 20/20 Single Leg Glute Bridge or Single Leg RDL

Metcon

Metcon (Time)

Three Rounds
- 10 Push-Ups
- 20/18 Calorie Row
- 30 WBS
- 200m Run
- 10 C2B Pull-Ups
Alpha: 20/14
Omega: 16/12; Pull-Ups
Fitness: 14/10; Ring Rows

Home Version

Metcon (Time)

Three Rounds
- 10 Push-Ups
- 20 Reverse Push-Ups*
- 30 Object Squats
- 400m Run or 120 secs

*https://www.youtube.com/watch?v=Nm0bXY_H8Us

Mobility

- Foam Roll Triceps/Lats/Glutes
- Lizard Pose
- Down Dog
- Seal Pose

2020-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 5 Inchworms
- 5 Scapula Push-Ups
- 5 Tuck Jumps
- 5 Push-Ups
- 10 Lunges
- 200m Run or 60 secs

Core

Three Rounds
- 30 Russian Twist
- 15 Hip Extensions
- 15 GHD Sit-Ups

Home Version
- 30 Russian Twist
- 15 Supermans
- 15 WTD Sit-Ups

Metcon

Metcon (Time)

Five Rounds
- 10 Push Press
- 10 Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Home Version

Metcon (Time)

Five Rounds
- 30 Object Press*
- 30 Ground to Overhead*

*Find Something for each hand (Cans, Jugs, Etc.)
**Describe Object in Notes

Mobility

- Seated Straddle
- Frog Pose
- Lizard w/Ext. Arms

2020-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE: Wednesday, March 25 at 4:30***

Wiener Wrap Wednesday at Alpha Omega Sports Performance

Join us for a free curbside hot dog in the parking lot and a little social connection while keeping safe physical distance. We need each other more now than ever, so invite anyone who might be interested (or not) for a wiener wrap. (Sorry - no hot dog buns)
- Wednesday, March 25
- 4:30 until
- 490 E Heinberg Street
- Bring something to drink and a cup
- Emerald Republic will providing beer

3.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Blackburns (from ground)
- A, T, I, Y, Fly
- 10 Swimmers
- 5 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- Crab Walk
- 35 DU/50 Singles or Jumping Jacks
-------------------------------
- Instep Series Stretch

Strength

***Swap for 4x40 Lunges or Step-Ups

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

Metcon (4 Rounds for calories)

16min EMOM
- Min 1: 50 DU/75 Singles
- Min 2: 25 Sit-Ups
- Min 3: Max Calorie Bike/Row
- Min 4: Rest

Home Version

Metcon (4 Rounds for reps)

16min EMOM
- Min 1: 50 DU/75 Singles or Jumping Jacks
- Min 2: 25 Sit-Ups
- Min 3: Max Effort Mtn Climbers
- Min 4: Rest
*Record Mtn Climber Reps

Mobility

- Foam Roll Glutes/Hams/Calves
- Couch Stretch
- Single Leg Forward Fold

2020-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run or about 90sec
- 25' Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Lunges
- 10 Air Squats
-------------------------------
- Foam Roll Your Triceps

Strength

Bench Press (5x5 q 2min)

**Swap for 5x25 Push-Ups

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 12 Power Snatch
- 12 Push-Ups
- 12 C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows

Home Version

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 12 Burpees
- 12 Push-Ups
- 25' Bear Crawl or try strict pull-ups on a door

Mobility

- Twisted Cross
- Saddle Pose
- Foam Roll Lats/Hams/Quads

2020-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 10 Jumping Jacks
-------------------------------
- Low Dragon Pose

Strength

**Swap for 5 x 50 Air Squats or find something to add weight

Overhead Squat (3x3 q 90 sec)

Back Squat (4x4 q 90 sec)

Metcon

Metcon (AMRAP - Reps)

5 min AMRAP
- 1000m Row
-ME WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

*Rest 3 min

Metcon (Calories)

5 min AMRAP
- 50 WBS
-ME Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Home Version

Metcon (3 Rounds for reps)

5 min AMRAP x 3
- 800m Run or Apprx 2:30-4 min
- Max Effort Air Squats
*3 min rest period

*Record Distance (time) in the notes

Mobility

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

2020-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 250m Row
- 5 Push-Ups
- Bear Crawl/Crab Walk
- 10 Air Squats
- 35 DU/50 Singles

Strength

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
- 15 S2OH
- 30 Air Squats
- 60 DU/90 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

Mobility

- Lizard Pose
- Low Dragon
- Frog Pose

2020-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 OH BB Lunges
- 10 Sit-Ups
-------------------------------
- Low Dragon
- OH Distraction

Strength

Overhead Squat (3x3 q 2min)

Back Squat (4x4 q 2min)

Metcon

Metcon (Time)

Four Rounds
- 400m Run
- 30 Sit-Ups
- 20 Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Foam Roll Lats/Glutes/Hams
- Saddle Pose w/Eagle Arms
- Seated Forward Fold

2020-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Press
- 10 KBS
- 3/3 TGU

Metcon

Metcon (Time)

Five Rounds
- 400m Run
- 21 KBS
- 15 Push-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

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

2020-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Broad Jumps
- Wall Walk
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Shoulder Press

Strength

Squat Snatch (3x3 q 2 min)

Squat Clean (3x3 q 2 min)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Omega: 185/125; Push-Ups
Fitness: 135/95; Modified Push-Ups

Mobility

- Down Dog
- Seal Pose
- Seated Forward Fold

2020-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata
- Calorie Row/Bike
- Sit-Ups

Core

Three Rounds
- 12 GHD Sit-Ups
- 30 Flutter Kicks
- 20 DB Side Bends

Metcon

Metcon (Weight)

In 12 minutes
- 100/75 Calorie Row/Bike
- Build to heavy triple Front Squat from floor

Mobility

- Supine Twist
- Foam Roll Quads/Lats/Glutes
- Seated Straddle

2020-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 5 Scapular Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Bike
- 8 Lunges w/Pass-Through

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (Calories)

16min AMRAP
- Max Calorie Bike
- Every 2 min 7 Shoulder Press
*Record Calories
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

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

2020-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 8 Step-Ups
- 10 Sit-Ups
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Glute Bridges
-------------------------------
- Instep Series Stretch

Strength

Deadlift (5x5 q 2min)

Metcon

Metcon (Time)

- 1000m Row
- 50/40 Calorie Bike
- 50 Box Jump Overs 24/20
- 50/40 Calorie Bike
- 1000m Row

Mobility

- Pigeon on a Box
- Box Shoulder Stretch
- Dragon Pose

2020-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 5 RDL
- 5 Hang Power Snatch
- 5 OHS
- 5 Shoulder Press
- 5 Back Squat
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips

Strength

Overhead Squat (3x3 q 2min)

Back Squat (4 x 4 q 2min)

Metcon

Metcon (Time)

12 min AMRAP
- 15 Burpees
- 12 Deadlifts
- 9 Hang Power Clean
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll Quads/Hams/Glutes
- Supine Twist
- Thread the Needle

2020-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)

2020-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)
March 14, 2020
***Dr. Lynne Virant***
- The Movement Clinic
- 9:15am Knee Workshop

3.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 10 Lunges
- 10 KBS

Strength

Deadlift (5x5 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP
- 5/5 Alt. KB Clean
- 7 T2B/K2E
- 35 DU/50 Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/20

Mobility

- Seal Pose
- Seated Forward Fold
- Foam Roll Quads/Hams/Glutes

2020-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

500m Row (Time)

Max Effort 500m Row

Strength

Three Sets
- 20 BB Bicep Curls
- 35 Tricep Ext.
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the World

Metcon

Metcon (No Measure)

Four Rounds x 4min
- 30 Air Squats
- 20 Power Snatch
- 10 Burpee Over Bar
Alpha: 115/75
Omega: 75/55
Fitness: 45/35

Mobility

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

2020-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Calorie Bike
- 5 RDL
- 5 Upright Row
- 5 Hang Power Snatch
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
-------------------------------
- 10 Pass-Through
- 5 Broad Jumps

Strength

Squat Snatch (3x3 q 2min)

Squat Clean (3x3 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
- 10/7 Calorie Bike
- 10 Power Clean
- 200m Run
Alpha: 155/105
Omega: 95/65
Fitness: 75/55

Mobility

- Pigeon Pose
- Low Dragon
- Lizard Pose

2020-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)

3.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- Banded Blackburns
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Smash

Strength

Bench Press (5x5 q 2min)

Metcon

Metcon (Time)

Three Rounds
- 10 Thrusters
- 20 Deadlifts
- 50 DU/85 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

Mobility

- Supine Twist
- Twisted Cross
- Thread Needle

2020-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)

2.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Calorie Bike
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges

Core

- 20 Shoulder Taps Plank
- 30 WTD Sit-Ups
- 40 Scissor Kicks

Metcon

Metcon (No Measure)

20min EMOM
- 15/12 Calorie Row/Bike or 200m Run
- 12 Burpees
- 30 Sit-Ups
- 40 Air Squats

Mobility

- Legs Up Wall
- Lizard Pose
- Frog Pose

2020-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

March 7, 2020
***McGUIRES 5K***
- No Class
- Join us early for breakfast before 5k
- Join us after the race for a hotdog
- Parking Lot blocked off for clients (first come/first serve)

2.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

Mobility

- Cat/Cow Pose
- Lizard Pose
- Twisted Cross

2020-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 350m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5/5 KB Clean
-------------------------------
- OH Distraction
- Tricep Stretch
- Smash Forearms/Triceps

Strength

Front Squat (12min to heaviest)

Metcon

Metcon (Time)

21-15-9
- Squat Clean
- Front Squat
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Row

Mobility

- Dragon Pose
- Twisted Cross
- Couch Stretch

2020-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- Sled Push
- 10 Lunges w/Pass-Through
- 200m Run
- 10 Push-Ups
- Banded Blackburns

Metcon

Metcon (Time)

Three Rounds
- 10 Push Press
- 10 Pull-Ups/15 RR
- 10 HSPU*
- 10 Power Clean
** 50/40 Calorie Bike/Row
Three Rounds
- 10 Push Press
- 10 Pull-Ups/15 RR
- 10 HSPU*
- 10 Power Clean
Alpha: 135/95
Omega: 115/75; 3 Wall Walks
Fitness: 75/55; 3 Wall Walks

Mobility

- Saddle w/Archer Arms
- Twisted Cross
- Thread the Needle

2020-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy Valentines Day***
Join Joe for a Special Treat Today

DROM

Warm-up

- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 5/5 KB Cleans
- 20 Sit-Ups
- 200m Run

Core

Two Rounds
- 10 Barbell Rollouts
- 15 GHD Sit-Ups
- 20 DB Side Bends

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 12 Hang P Clean
- 21 Lateral Burpees Over Bar
- 12 Push Jerks
-21 T2B/K2E
Alpha: 135/95
Omega: 75/55
Fitness: 55/45

Mobility

- Seated Straddle
- Thread the Needle
- Standing Forward Fold

*Know You Are Special and Loved

2020-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Calorie Bike/Row
- 8 Push-Ups
- 6 Step-Ups
- 4 Strict Pull-Ups
- 200m Run
- 35 DU/50 Singles
-------------------------------
- PVC Front Rack Stretch
- Banded Ankle Mobilization

Strength

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

*Increase weight

Metcon

Metcon (5 Rounds for weight)

Five Rounds x 4min
- 25/20 Calorie Bike/Row
- 50 DU/75 Singles
- 5 Deadlifts

*Build deadlift weight

Mobility

- Seal Pose
- Cat/Cow Pose
- Legs Up Wall

2020-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Calorie Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5/5 KB Presses
- 8 Goblet Squats
- 10 KBS
-------------------------------
- Tricep Stretch

Strength

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

*Increase weight

Metcon

Metcon (Time)

Three Rounds
- 21/15 Calorie Row
-15 C2B Pull-Ups
Three Rounds
- 21 KBS
- 15 Thrusters
Alpha: 53/35; 95/65
Omega: Pull-Ups; 44/26; 75/55
Fitness: Ring Rows; 35/20; 55/45

Mobility

- Lizard w/Ext. Arms
- Dragon Pose
- Saddle Pose w/Eagle Arms

2020-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 16 Lunges
- 12 Push-Ups
- 8 Air Squats
- 6 Strict Pull-Ups
- 4 Yoga Push-Ups
-------------------------------
- OH Distraction
- Foam Roll Calves

Strength

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

*Increase weight

Metcon

Metcon (Time)

Three Rounds
- 400m Run
- 21 Burpees

Mobility

- Low Dragon
- Foam Roll Calves
- Twisted Cross

2020-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- 5/5 KB Presses
- 5/5 KB Row
- 15 KBS
- 10 Swimmers
- Banded Blackburns
-------------------------------
- 15 Face Pulls

Strength

Dips (3 x ME q 2min)

*Record greatest set

Pull-ups (3 x ME q 2min)

*Record greatest set

Metcon

Metcon (Time)

Four Rounds
- 10 Pull-Ups
- 200m Run
- 30 AbMat Sit-Ups
- 200m KB Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

Mobility

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

2020-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

500m Row (Time)

Max Effort 500m Row

Core

Two Sets
- 12 GHD Sit-Ups
- 20 Russian Twist
- 30 Weighted Sit-Ups

Metcon

Metcon (AMRAP - Reps)

Teams of 3
7min AMRAP
- 50 Bench Press
- 50 Bench Press
- ME Bench Press
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55

*Rest 3 min

Metcon (AMRAP - Reps)

Teams of 3
7min AMRAP
- 50 Front Squat
- 50 Front Squat
- ME Front Squat
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 75/55

*Rest 3 min

Metcon (AMRAP - Reps)

Teams of 3
7min AMRAP
- 50 Deadlift
- 50 Deadlift
- ME Deadlift
Alpha: 135/95; 185/125; 225/155
Omega: 95/65; 115/75; 135/95
Fitness: 65/50; 75/55; 95/65

Mobility

- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Supine Twist
- Thread the Needle

2020-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Calorie Bike/Row
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 35 DU/50 Singles
-------------------------------
- Tricep Stretch
- OH Distraction

Strength

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

*Increase weight

Metcon

Metcon (Time)

- 75/50 Calorie Bike/Row
- 125 DU/200 Singles
- 1000m Row/Bike
- 125 DU/200 Singles
- 75/50 Calorie Bike/Row

Mobility

- Low Dragon
- Seated Forward Fold
- Twisted Cross

2020-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 Scapula Push-Ups
- 10 Plank Shoulder Taps
- 8 Step-Ups
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Goblet Squats
- 10 KB Thrusters
-------------------------------
- Foam Roll Lats/Back
- Smash Triceps

Strength

Shoulder Press (5-5-3-3-3 q 2min)

*3s are same

Metcon

Metcon (Time)

Three Rounds
- 400m Run
-12 Burpee Box Jump Overs 24/20
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Box Shoulder Stretch
- Lizard Pose
- Pigeon on a Box

2020-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- 5 MB Presses
- 5 MB Cleans
- 5 MB Thrusters
- 10 Calorie Bike/Row

Metcon

Metcon (5 Rounds for reps)

Five Rounds
- 60 sec WBS
- 60 sec Hang Power Snatch
- 60 sec Calorie Bike
*Rest 1 min
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35

Mobility

- Thread the Needle
- Foam Roll Lats/Quads/Hams
- Lizard Pose

2020-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Banded Blackburns
- Warrior Lunges
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Bar Hang
-------------------------------
- OH Distraction
- 25 Banded Face Pulls

Strength

Shoulder Press (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

Four Rounds
- 15 KBS
- 400m Run
- 40 DU/60 Singles
Alpha: 70/53
Omega: 53/35
Fitness: 44/26

Mobility

- Low Dragon
- Lizard w/Ext. Arms
- Foam Roll Calves/Glutes

2020-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Calorie Bike/Row
Tabata
- Lunges
- Sit-Ups

Strength

Front Squat (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

Two Rounds
- 25 Back Squats
-50/35 Calorie Bike/Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

*No Rack

Mobility

- Standing Straddle
- Supine Twist
- Foam Roll Hams/Glutes

2020-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 400m Run
- 10 Air Squats
- 8 Lunges
- 6 Step-Ups
- 8 Lunges
- 10 Sit-Ups
-------------------------------
- 5 Kip Swings
- OH Distraction

Metcon

Metcon (Time)

Buy-In: 800m Run
21-15-9
- Back Squats
- Box Jumps 24/20
- T2B/K2E
Buy-Out: 800m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Single Leg Saddle
- Single Leg Forward Fold
- Down Dog

2020-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Duck Walk
- 10 Lunges
- Sled Push
- 5 Yoga Push-Ups
- 5 Push-Ups
- Banded Blackburns
- PVC Front Rack Stretch
- Smash Forearms/Wrist Stretch

Strength

Front Squat (5x5 q 2min)

*Heavier than last week

Metcon

Metcon (Time)

- 800m Run
- 50 Thrusters 45/35
- 800m Run
- 50 Burpees
- 800m Run
- 50 Thrusters

Mobility

- Lizard Pose
- Foam Roll Quads/Calves
- Twisted Cross

2020-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

***Celebrate Martin Luther King Jr.'s Contributions***

DROM

Warm-up

- 15/12 Calorie Bike/Row
- Crab Walk
- 200m Run
- 5 Scapula Push-Ups
- 10 Air Squats
- 5 RDL
- 5 Upright Row
- 5 Front Squats
-------------------------------
- Low Dragon w/Ankle Mobilization
- Tricep Stretch
- OH Distraction

Strength

Power Clean (5x3 q 2min)

*Heavier than last week

Metcon

Metcon (Time)

Four Rounds
- 21/15 Calorie Bike/Row
- 15 WBS
- 9 HSPU
Alpha: 20/14; HSPU
Omega: 16/12; 9 Push Press 75/55
Fitness: 14/10; 9 Push-Ups

Mobility

- Foam Roll Hams/Glutes/Lats
- Dragon Pose
- Seated Straddle

2020-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- Sled Push
- Bear Crawl
- 6 Box Steps
- 12 Air Squats
- 10 Calorie Row

Metcon

Metcon (Time)

Teams of 3
- 99/75 Calorie Row
- 99 Box Jumps/Step-Ups 24/20
- 99 Back Squats
- 3 Sled Push/Seated Drag
- 99 Back Squats
- 99 Box Jumps
- 99/75 Calorie Row
Alpha: 75/55
Omega: 65/50
Fitness: 45/35

Mobility

- Forward Fold
- Cross Shin Pose
- Pigeon on a Box

2020-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 12/9 Calorie Bike/Row
- 10 Air Squats
- 10 Push-Ups
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Kip Swings
- 10 Sit-Ups
- 10 BB Glute Bridges
-------------------------------
- Tricep Stretch

Strength

Power Clean (5x3 q 2min)

*heavier than last week

Metcon

Metcon (No Measure)

5min x Four Rounds
- 400m Run
- 21/15 Calorie Bike/Row
- 15 T2B/K2E

Mobility

- Low Dragon
- Dragon Pose
- Seated Straddle

2020-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Lunges w/Pass-Through
- 10 Air Squats
-------------------------------
- Smash Triceps/Forearms
- Banded Blackburns

Strength

Shoulder Press (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

21-18-15-12-9
- KBS
- Thrusters
Alpha: 53/35; 75/55
Omega: 44/26; 55/45
Fitness: 35/18-20; 45/35

Mobility

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

2020-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Teams of 3
- 99 Air Squats
- 99 Calorie Row
- 102 Lunges

Metcon

Metcon (Time)

Teams of 3
- 400m Team Run
- 100/75 Calorie Bike
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
Alpha: 75/55; 95/65; 115/75; 135/95; 155/105
Omega: 55/45; 65/50; 75/55; 95/65; 115/75
Fitness: 45/35; 60/40; 65/45; 75/55; 85/60

Mobility

- Foam Roll
- Supine Twist
- Twisted Cross

2020-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- Crab Walk
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Hanging Shoulder Circles
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats

Strength

Dips (3 Sets q 2min)

Pull-ups (3 sets q 2min)

*Strict

Metcon

Metcon (Time)

- 10 Rounds Cindy (5 Pull-Ups/10 Push-Ups/15 Air Squats)
- 50/35 Calorie Row/Bike
- 30 Power Snatch
Alpha: 115/75
Omega: 75/55; Jumping Pull-Ups
Fitness: 45/35; Ring Rows

Mobility

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

2020-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m (.5km/.4mile) Bike
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Behind the Neck Press
- 15 Sit-Ups
-------------------------------
- Banded Blackburns

Two Rounds
- 30/30/30 R/C/L Plank
- 15 GHD Sit-Ups

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 30 Hang P Clean
- 30 Push Press
- 30/21 Calorie Bike/Row
- 30 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Cross Shin Pose
- Single Leg Saddle Pose
- Twisted Cross

2020-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Sports Performance/CrossFitAOP

1.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Metcon

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Mobility

- Seated Forward Fold
- Seated Straddle
- Saddle Pose w/Eagle Arms

2020-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Glute Bridges
- 50 DU/75 Singles

Strength

Deadlift (15min to heaviest)

Metcon

Metcon (Time)

- 100 DU/150 Singles
- 20 Power Clean
- 800 Meter Run
- 20 Power Cleans
- 60/50 Calorie Row
- 20 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

Mobility

- Foam Roll
- Supine Twist
- Seal Pose

2020-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Tuesday, 12/31: New Year�s Eve � 8AM ONLY
- Wednesday, 1/1: New Year�s Day � 8AM ONLY
- Thursday, 1/2: Regular Schedule

12.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 2km Bike

Strength

Back Squat (12 min to heaviest)

Metcon

Metcon (Time)

Five Rounds
- 10 Push Press
- 20 Russian KBS
- 30 AbMat Sit-Ups
- 40 DU/65 Singles
Alpha: 95/65; 70/53
Omega: 75/55; 53/35
Fitness: 65/45; 44/26

Mobility

- Single Leg Forward Fold
- Single Leg Saddle Pose
- Twisted Cross
- Foam Roll Hams/Glutes

2019-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Tuesday, 12/31: New Year�s Eve � 8AM ONLY
- Wednesday, 1/1: New Year�s Day � 8AM ONLY
- Thursday, 1/2: Regular Schedule

12.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 KBS
- 200m Bike
- 10 MB Thrusters
- 200m Bike
-------------------------------
- Instep Series Stretch
- OH Distraction

Metcon

Metcon (Time)

- 800m Run
- 30 KBS
- 30 WBS
- 800m Bike
- 30 KBS
- 30 WBS
- 800m Row
- 30 KBS
- 30 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10

Mobility

- Saddle Pose
- Single Leg Forward Fold
- Supine Twist

2019-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Holiday Schedule
- Friday, 12/20: 12 Days of Christmas Workout � Class All Day
- Monday, 12/23: Hanukkah � 8 Crazy Night Workout � Class All Day
- Tuesday, 12/24: Christmas Eve � 8AM ONLY
- Wednesday, 12/25: Christmas Day � CLOSED
- Thursday, 12/26: Boxing Day/Kwanzaa � 8AM ONLY

12.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1000m Row

*Easy Pace

Strength

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

*12min each

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

- Forward Fold
- Supine Twist
- Seal Pose

2019-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.26.2019 Alpha Omega Sports Performance/CrossFit WOD

***8AM ONLY***

DROM

Warm-up

- 400m Run

Metcon

Metcon (Time)

Two Rounds
- 200 DU/300 Singles
- 100 Back Squats 45/35
- 75 Sit-Ups
- 50 Push-Ups
- 25 Pull-Ups
- 1 mile Run

Mobility

- Low Dragon
- Dragon Pose
- Lizard Pose

2019-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

*** CLOSED for Christmas Day***

A Very Merry Christmas and Happy Holidays

On behalf of the Alpha Omega family, I wish you the happiest of holiday seasons and a very Merry Christmas. Because of you, we are a better company and every holiday you are with us, is nicer than the last.

I thank you for your loyalty and goodwill throughout the past year and look forward to an exciting 2020 with you. May this holiday season be as wonderful as you are, and that you find your home full of love, warmth, and laughter.

May you have an amazing holiday.

My very best,

Joseph

2019-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (16x20:10)
- Flutter Kicks
- KBS
- Scissor Kicks
- Air Squats

Strength

Bent Over Row (5x10 q 2min)

Metcon

Metcon (Time)

10-20-30-20-10
- Thrusters
- Sit-Ups
- 200m Run
Alpha: 75/55
Omega: 65/45
Fitness: 45/35

Mobility

- Foam Roll Hams/Glutes/Lats
- Saddle Pose
- Single Leg Forward Fold

2019-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 8 Step-Ups
- 10 Lunges w/Pass-Through
- 10 MB Deadlifts
- 10 MB Squats
- 10 MB Presses
- 10 Glute Bridges
-------------------------------
- Instep Series Stretch
- Box Shoulder Stretch

Strength

Deadlift (5x8 q 2min)

*heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

16min AMRAP
- 10 Clean & Jerks
- 15 Bar Hop Overs
- 10 MB Step-Ups 24/20
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10

Mobility

- Supine Twist
- Dragon Pose
- Legs Up Wall

2019-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Calorie Row
- 5 Narrow Grip Push-UPs
- 5 Wide Grip Push-Ups
- 5 Yoga Push-Ups
- Banded Blackburns
- 5 Calorie Bike

Strength

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

*3s are same wt.

Metcon

Metcon (No Measure)

Tabata 8x20:10 each
- Pull-Ups
- Calorie Bike
- Push-Ups
- Calorie Row

Mobility

- Twisted Cross
- Thread the Needle
- Lizard w/Ext. Arms

2019-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl/Crab Walk
- Sled Push
- 10 Bench Dips
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
-------------------------------
- Pigeon Pose
- 10 Banded Good Mornings

Strength

Split Squat (5x5/5 q 2min)

*Heavier than 12/2

Metcon

Metcon (Time)

Three Rounds
- 400m Run
-12 Power Snatch
- 21 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

*No Rack

Mobility

- Foam Roll Hams/Glutes/Lats
- Low Dragon
- Lizard Pose

2019-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- Sled Push

Metcon

Metcon (Time)

- 500m Row
12-9-6
- Deadlifts
- Push Press
- 1000m Row
12-9-6
- Deadlifts
- Push Press
- 500m Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

- Supine Twist
- Seal Pose
- Twisted Cross

2019-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

500m Row (Time)

Max Effort 500m Row

Strength

Bent Over Row (5x10 q 2min)

Metcon

Metcon (AMRAP - Rounds and Reps)

14min AMRAP
- 100m Farmer Carry
- 10 Goblet Squats
- 15 KB Deadlifts
- 200m Row/Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

Mobility

- Cat Tail Pose
- Thread the Needle
- Instep Series Stretch

2019-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata 8x20:10
- Lunges
- OH KB Squat

Strength

Tabata 8x20:10
- BB Bicep Curls
- Push Presses

Metcon

Metcon (Time)

Partner-Up (You Go/I Go)
Three Rounds
- 250m Row
- Run 200m Together
- 500m Bike
- Run 200m Together
- 50 Air Squats

Mobility

- Single Leg Forward Fold
- Single Leg Saddle Pose
- Standing Straddle

2019-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

2019-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

21-15-9
- Calorie Bike
- Sit-Ups

Metcon

Metcon (Time)

*800m Run
Three Rounds
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
*600m Run
Two Rounds
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
*400m Run
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Foam Roll Hams/Quads/Lats
- Lizard w/ext Arms
- Twisted Cross

2019-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule

11.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

***8AM ONLY***

DROM

Warm-up

- 400m Run

Metcon

Give the Girls a Whirl (Time)

- 20 Pull-Ups/40 Ring Rows
- 20 Push-Ups
- 20 Sit-Ups
- 20 Air Squats
- 400m Run
- 21 KBS 53/35
- 12 Pull-Ups/24 Ring Rows
- 15 Thrusters 95/65
- 400m Run
- 15 OHS
- 20 G2OH 95/65
- 400m Run
- 30 Box Jumps 24/20
- 30 WBS 20/14

Mobility

- Foam Roll as Needed
- Instep Series Stretch
- Box Shoulder Stretch

2019-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

*** CLOSED for Thanksgiving***

A Very Happy Thanksgiving to You and Yours

On behalf of the entire Alpha Omega Family, I want to wish you a very Happy Thanksgiving. Many of you will spend the day with family, friends, turkey, football, and perhaps a 5k. You will give thanks for each other and all that you have been given and achieved. For me, no Thanksgiving would be complete without thanking the people who make my job special. Working with people like you is what makes this an amazing place, and that is something for which I am truly thankful.

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

May you have a wonderful Thanksgiving.

My very best,

Joseph

2019-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

***8AM ONLY***

DROM

Warm-up

- Set-Up for Workout
Then;
- 10 Sit-Ups
- 10 Air Squats
- 5 Calorie Bike
- 10 KBS
- 10 Calorie Row

Metcon

Metcon (No Measure)

Five Rounds
- 60 sec Sit-Ups
- 60 sec Air Squats
- 60 sec Assault Bike
- 60 sec KBS
- 60 sec Rowing
*Rest 60 sec
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

Mobility

- Foam Roll as Needed
- Thread the Needle
- Lizard Pose

2019-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola
SAVE THE DATE:
- Tuesday, 11/26: Thanksgiving in the Gym
- PotLuck - bring a dish and enjoy Thanksgiving with your gym family
Holiday Schedule
- Tuesday, 11/26: Thanksgiving in the Gym - Classes ALL DAY
- Wednesday, 11/27: 8am ONLY
- Thursday, 11/28: CLOSED for Thanksgiving
- Friday, 11/29: 8am ONLY
- Saturday, 11/30: Regular Schedule

11.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

***Thanksgiving in the Gym***

DROM

Metcon

Metcon (Time)

Partner-Up
50-40-30-20-10
-Calorie Row
-Calorie Bike
-200m Run

*One Works/One Rests

FUN

- EAT
- EAT
- EAT

Thanksgiving with Joe

2019-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 10 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
- 10 KB Glute Bridges
-------------------------------
- Ankle Mobilization
- Banded Pigeon Pose

Strength

Back Squat (1x20 reps)

*Heavier than 11/12

Metcon

Metcon (Time)

Five Rounds
- 15 Deadlifts
- 15/12 Calorie Bike
Five Rounds
- 10 Front Squats
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55

*No Racks

Mobility

- Foam Roll Hams
- Dragon Pose
- Lizard Pose
- Low Dragon Pose

2019-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Assault Bike - 2min Max Effort Calories (Calories)

Metcon

Metcon (Time)

Teams of 3
Four Rounds
- 800m MB Run 20/14
60-50-40-30
- Deadlifts
- Front Squats
- S2OH
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 105/70; 115/75
Fitness: 45/35; 55/45; 65/50; 75/55

*Weights increase each round

Mobility

- Low Dragon
- Supine Twist
- Down Dog
- Seal Pose

2019-11-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Goblet Squats
- 15 KBS
- 8/8 KB Presses
- 200m Run
-------------------------------
- 10 Banded Good Mornings
- Tricep Stretch

Strength

Bent Over Row (5x10 q 2 min)

Metcon

Metcon (Time)

Five Rounds
- 8 Front Squats
- 8 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

*No Racks

Mobility

- Foam Roll Quads/Glutes
- Saddle Pose
- Legs Up Wall

2019-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1 mile or 1600m or 1.6km Bike/Row
- 10 Face Pulls
- 10 Banded Pull-Aparts
- 10 Swimmers
- 10 Push-Ups
- 10 Sit-Ups
-------------------------------
- 5 RDL
- 5 Hang Power Clean
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats

Strength

Two Rounds
- ME Bicep Curls - Barbell
- ME Upright Row
- 35 Banded Tricep Ext.

Metcon

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 6 Hang Power Clean
-18/12 Calorie Bike/Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

*Rest 3min

Metcon (AMRAP - Rounds and Reps)

6min AMRAP
- 6 Hang Power Snatch
-18/12 Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

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

2019-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- 10 MB Presses
- 10 MB Squats
- 10 MB Step-Ups
- 500m or 0.4 Mile or 0.5km Bike
-------------------------------
- 10 Glute Bridges (Shoulders on Box)
- Pigeon on a Box

Strength

Deadlift (5x10 q 2min)

Metcon

Metcon (Time)

21-15-9
- 200m Run
- WBS
- Box Jumps 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Forward Fold
- Seal Pose
- Supine Twist

2019-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 500m Bike
- Sled Push/Pull
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 12 Lunges w/Pass-Through
-------------------------------
- Pigeon Pose
- Banded Blackburns

500m Row (Time)

Max Effort 500m Row

Strength

Bench Press (5x5 q 2min)

Metcon

3000m Row (Time)

- 3000m Row

*Benchmark test

Mobility

- Lizard Pose
- Saddle Pose
- Twisted Cross

2019-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 10 Air Squats
- 10 Push-Ups
- 35 DU/50 Singles
-------------------------------
- Low Dragon
- Instep Series Stretch

Strength

Split Squat (5x5/5 q 2min)

*Use bench

Metcon

Metcon (Time)

Three Rounds
- 600m Run
- 50 DU/85 Singles
-20 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 55/45

Mobility

- Legs Up Wall
- Lizard Pose
- Low Dragon

2019-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Push-Ups
- 10 Bench Dips
-------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Hang Power Snatch
- 5 Back Squats

Strength

Squat Snatch (3-1-1-1 q 2min)

*Record Heaviest

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

*Record Heaviest

Metcon

Metcon (AMRAP - Rounds and Reps)

14min AMRAP
- 15 Thrusters
- 30 DU/45 Singles
- 15 C2B Pull-Ups
- 30 DU/45 Singles
Alpha: 95/65; C2B PU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Jumping PU

Mobility

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

2019-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 3/4mile or 1200m Bike
- 10 Lunges w/Pass-Through
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
- 8 Step-Ups
- 5/5 KB Presses
-------------------------------
- Box Shoulder Stretch
- OH Distraction

Strength

Bench Press (12min to heaviest)

Metcon

Metcon (Time)

12min AMRAP
- 4 Strict Pull-Ups
- 8/8 KB Shoulder Press
- 12 MB Step-Ups 24/20
Alpha: PU; 53/35
Omega: Banded PU; 44/26
Fitness: Ring Rows; 35/18-20

Mobility

- Thread the Needle
- Box Shoulder Stretch
- Pigeon on a Box

2019-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 KB DL
- 10 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
-------------------------------
Tabata
- Push-Ups
- Lunges
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch

Strength

Front Squat (14min to heaviest)

Metcon

Metcon (Time)

16min AMRAP
- 7 Power Clean
-7 Burpees
-200m Run
Alpha: 135/95
Omega: 95/75
Fitness: 75/55

Mobility

- Low Dragon
- Foam Roll Quads/Hams/Back
- Seated Forward Fold

2019-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 30 sec Squat Hold
- 5 Strict Pull-Ups
-------------------------------
- Lizard Pose
- Dragon Pose

Strength

Back Squat (20 reps)

*Heavier than 10/28

Metcon

Armistice (AMRAP - Rounds and Reps)

11 min AMRAP
- 11 Power Cleans 135/95
- 11 Burpees Over the Bar
- 19 Deadlifts 135/95
- 18 Pull-Ups

Reps represent the 11th month, 11th day, and 11th hour while the 19 deadlifts and 18 Pull-Ups represent the year 1918, Armistice Day.

Mobility

- Legs Up Wall
- Cat Tail Pose
- Twisted Cross

2019-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- 5 KB RDL
- 10 Goblet Squats
- 15 KBS
-------------------------------
Tabata
- Assault Bike
- DU/Singles

Metcon

Metcon (Time)

Five Rounds
Partner-Up (You Go; I Go)
- Plate Push 45lbs
- 100m Farmer Carry (Each)
- 200m Run (Together)
Alpha: 53/35x2
Omega: 44/26x2
Fitness: 35/18-20x2

Mobility

- Legs Up Wall
- Foam Roll Calves/Hams/Quads
- Saddle w/Eagle Arms

2019-11-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Quads/Glutes/Hams
- OH Banded Distraction
- Banded Pull-Parts
- Hydrant Hip Circles
- Banded Blackburns
��
- Sled Push
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 10 Ring Rows
- 15 Calorie Row

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Mobility

- Foam Roll Lats/Hams/Quads
- Childs Pose
- Lizard Pose

2019-11-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Quads/Glutes/Lats
- 200m Run
- 6 Step-Ups
- 10 MB G2OH
- 10 MB Slams
- 10 MB Squats
-------------------------------
- Box Shoulder Stretch
- PVC Front Rack Stretch
- Forearm Smash

Strength

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

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 15 Med Ball Slams
- 12 MB Step-Ups 24/20
- 9 Burpees
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10

Mobility

- Foam Roll Quads
- Single Leg Saddle
- Single Leg Forward Fold

2019-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- Bear/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 15 Air Squats
-------------------------------
- 5 Snatch Grip RDL
- 5 Hang Snatch High Pull
- 5 Muscle Snatch
- 5 Hang Power Snatch
- 5 OHS
- 5 Hang Squat Snatch

Strength

Power Snatch (6x3 q 2 min)

*record heaviest

Metcon

Metcon (Time)

Two Rounds
- 600m Run
- 50/30 Calorie Row
- 400m KB Run
- 200/300 DU/Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

Mobility

- Low Dragon
- Couch Stretch
- Lizard Pose

2019-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- Banded Blackburns
- 10 RDL
- 10 Push Press
-------------------------------
- OH Banded Distraction
- Tricep Stretch

Strength

Shoulder Press (12 min to heaviest)

Metcon

Metcon (Time)

Five Rounds
- 21 Deadlifts
- 12 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Foam Roll Hams/Calves/Lats
- Seated Forward Fold
- Down Dog

2019-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

DexaFit Pensacola
- For Month of November
- All Alpha Omega Clients
- Schedule a Free ($50 Value) DexaScan
- https://www.dexafit.com/locations/florida/pensacola

11.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: Thursday 10/31/2019
- Halloween Fun
- No 6pm or 7pm Class
- Potluck - bring anything you like (Joe serving hotdogs)
- Costume Contest
- Pumpkin Carving Contest
- Bring a full-size Pumpkin for workout

10.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- Bear/Crab Walk
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
-------------------------------
- PVC Front Rack Stretch
- Tricep Stretch
- Low Dragon Pose

Strength

Power Clean (6x3 q 2 min)

*Record heaviest

Metcon

Metcon (No Measure)

3 min for each exercise x 4 rounds
- 400m Run
- 400/350m Row
- 21/15 Calorie Bike

Mobility

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

2019-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run w/Med Ball
- 5/5 MB Push-Ups
- 10 MB RDL
- 10 MB Squats
- 10 MB Slam Balls
- 10 MB Presses
- 10 MB Cleans
-------------------------------
-Forearm/Tricep Smash
- OH Distraction

Strength

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

*Record heaviest

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
3-6-9-12-15-etc...
- WBS
- Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 75/55
Fitness: 14/10; 45/35

Mobility

- Foam Roll Quads/Lats/Triceps
- Couch Stretch
- Seal Pose

2019-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 200m Run
- 10 Lunges w/Pass-Through
- 15 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Bench Dips
-------------------------------
8x20:20
- Bike
- Calorie Row

Strength

Back Squat (20 reps)

*No rerack
*Heavier than 10/14

Metcon

Metcon (Time)

- 21 Calorie Bike
- 15 Calorie Row
- 21 Hang Squat Clean
- 15 Burpee w/6" Touch
Alpha: 95/65
Omega: 75/55
Fitness: 55/45

Mobility

- Saddle Pose
- Cat Tail Pose
- Lizard Pose

2019-10-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams
- 500m Row/Bike
- 10 Push-Ups
- Banded Blackburns
- 10 Lunges w/Pass-Through
- Bear/Crab Walk
- 10 Bench Dips
- Sled Push
-------------------------------
- 10 Glute Bridges
- OH Banded Distraction
- Pigeon Pose

Core

Two Sets
- 25 Weighted Sit-Ups
- 40 Flutter Kicks
- 40 Scissor Kicks

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

Mobility

- Foam Roll Lats/Ham/Quads
- Supine Twist
- Seal Pose

2019-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Sets
- 10 KB DL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 200m Run

Strength

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

*Record heaviest

Metcon

Metcon (AMRAP - Rounds and Reps)

14min AMRAP
- 100m Farmer Carry
- 30 Sit-Ups
- 200m KB Run
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 115/75

Mobility

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

2019-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Drag/Sled Push
- Hydrant Hip Circles
- 10 Air Squats
- 200m Run
- 10 Lunges w/Pass-Through
- Banded Blackburns
- 5 RDL
- 5 Front Squats
- 5 Hang P Clean
- 5 BB Good Mornings
- 5 Back Squats

Strength

Power Snatch (3-3-3 q 90 sec)

*Record heaviest

Squat Clean (3-3-3 q 90 sec)

*Record heaviest

Metcon

Metcon (Time)

Five Rounds
- 400m Run
- 15 Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Thread the Needle
- Saddle Pose w/Archer Arms
- Seated Forward Fold

2019-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Push
- 200m Run
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Ring Rows
- 10 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges

Strength

Back Squat (5x3 q 2min)

*Greater than or equal to 85%

Metcon

Metcon (Time)

- 800m Run
- 50 Thrusters
- 30 Pull-Ups
Alpha: 45/35
Omega: 40 reps 45/35; Jump PU
Fitness: 30 reps 45/35; Ring Row

Mobility

- Foam Roll Hams/Quads/Glutes
- Lizard Pose
- Legs Up Wall

2019-10-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata (8x20:10)
- Air Squats
- DU/Singles

Core

Two Sets
- 30/60/30 Plank R/C/L
- 10 Barbell Rollouts
- 10 Landmine Twist

Metcon

Metcon (Time)

500-400-300-200-100
- Meter Row
50-40-30-20-10
- Sit-Ups
100' Walking Lunges after each round

Mobility

- Forward Fold
- Seal Pose
- Supine Twist

2019-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Lats/Hams
- 200m Run
- 10 Swimmers
- 5 Supermans
- 10 Banded Blackburns
- 10 Pass-Throughs
- 5/5 Figure Eights
- 5 Snatch Grip RDL
- 5 Snatch High Pull
- 5 OHS

Strength

Squat Snatch (3x3 q 90 sec)

*Perfect Technique
**Heavier than Wk2

Power Clean (3x3 q 90sec)

*Perfect Technique
**Heavier than Wk2

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Omega: 44/26
Fitness: 35/18-20
*Jumping Pull-Ups

Mobility

- Couch Stretch
- Foam Roll Calves/Hams/Lats
- Down Dog

2019-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams/Quads
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 BB RDL
- 10 BB Glute Bridges

Strength

Back Squat (20 reps heavier than 9/30)

*Do not rerack the bar until complete
**Rest as much as you want, but no reracks

Metcon

Metcon (Time)

15-12-9-6-3
- Deadlifts
- Burpees w/6" Touch
Alpha: 185/125
Omega: 155/105
Fitness: 115/75

Mobility

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

2019-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Bike
- 500m Row
- 10 Push-Ups
- Plank Walks (Turf)
- Banded Blackburns
- 10 Lunges w/Pass-Through
-------------------------------
- 10 Banded Face Pulls
- 10 Banded Pull-Aparts

Strength

Front Squat (5x5 q 2min)

*Heavier than last week

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Mobility

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

2019-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

8x20:20
- Assault Bike
- Calorie Row

Core

Two Sets
- 20 Russian Twist
- Plank Walk (Turf Length)
- 10 BB Side Bend *1 sec Hold

Metcon

Metcon (Time)

Five Rounds
- 100m Lunges*
- 30 Sit-Ups
- 12 Alt. KB Clean & Jerk (1bell)
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

*If Inside, Down/Back x2

Mobility

- Seal Pose
- Foam Roll Quads/Glutes/Hams
- Single Leg Forward Fold

2019-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Swimmers
- 5 Supermans
- 5 KB RDL
- 5/5/ KB Shoulder Press
- 10 Goblet Squats
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Stretch

Strength

Power Snatch (3x3 q 2min)

*Perfect Technique
**Heavier than wk1

Squat Clean (3x3 q 2min)

*Perfect Technique
**Heavier than wk1

Metcon

Metcon (Time)

- 25 Thrusters
- 400m Run
- 25 C2B Pull-Ups
- 400m Run
- 25 Thrusters
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Jumping Pull-Ups

*No Bands

Mobility

- Low Dragon
- Saddle Pose w/Archer Arms
- Down Dog

2019-10-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 250m Row
- 8 Push-Ups
- Sled Drag
- 6 Step-Ups
- 10 KBS
-------------------------------
- Box Shoulder Stretch

Strength

Shoulder Press (5x5 q 2min)

*Heavier than Last week

Metcon

Metcon (Time)

Three Rounds
- 500m Row
- 12 Burpees w/6" touch
- 21 Box Jumps 24/20

Mobility

- Forward Fold
- Supine Twist
- Thread the Needle

2019-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams/Lats
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang
- 5 Hanging Bar Circles
- 5 Kip Swings
- 50 DU/75 Singles

Strength

Back Squat (5x3 q 2min)

*>80% of 1RM

Metcon

Metcon (AMRAP - Rounds and Reps)

9min AMRAP
- 10 Hang Sqt Snatches
- 30 DU/45 SIngles
Alpha: 75/55
Omega: 65/45
Fitness: 45/35

Mobility

- Foam Roll Hams/Glutes/Lats
- Lizard Pose
- Seated Straddle

2019-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Hams/Glutes
- 400m Run
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 15 Sit-Ups
-------------------------------
- 10 PVC Pass-Throughs
- Front Rack Stretch
- Tricep Stretch

Metcon

Metcon (Time)

0-10min
- 1 mile Run
- Max Clean & Jerks
**10-13min REST
13-20min
- 800m Run
- Max Power Snatch
**20-23min REST
23-27min
- 400m Run
- Max Thrusters
Alpha: 135/95; 115/75; 95/65
Omega: 115/75; 95/65; 75/55
Fitness: 95/65; 75/55; 45/35

Mobility

- Low Dragon
- Foam Roll Hams/Quads/Glutes/Lats
- Lizard w/Ext. Arms

2019-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Calorie Row
Tabata
- Lunges
- Ring Rows

Core

Three Sets
- 10-15 GHD Sit-Ups
- 15 OHS w/45/35

Metcon

Metcon (4 Rounds for weight)

4 Rounds x 5min
- 10 Pull-Ups/ 20 Ring Rows
- 21/15 Calorie Row
8-6-4-2
- Deadlifts*

*Build in weight each round

Mobility

- Thread the Needle
- Seal Pose
- Seated Forward Fold

2019-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 50 DU/75 Singles
- 10 Air Squats
- 10 Push-Ups
- 200m Run
- 10 Step-Ups
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
- 10 KB Glute Bridges

Strength

Front Squat (5x5 q 2min)

*heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

10min AMRAP
Buy-In: 100 DU/150 Singles
- 8 Front Squats
- 4 BJ Over 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Couch Stretch
- Foam Roll Quads/Lats/Glutes
- Seated Straddle

2019-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- Banded Blackburns
- 10 Swimmers
- 10 Air Squats
- 250m Row
-------------------------------
- OH Banded Distraction
- Banded Lizard Pose
- Tricep Stretch

Strength

Squat Snatch (3x3 Q 90 sec)

Power Clean (3x3 q 90 sec)

Metcon

Metcon (Time)

- 15 Power Cleans
- 600m Run
- 10 Power Cleans
- 400m Run
- 5 Power Cleans
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

Mobility

- Dragon Pose
- Couch Stretch
- Low Dragon

2019-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Wednesday, October 2 @12pm
- #weinerwednesday
- Join Joe for A Jumbo Size

10.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15/12 Calorie Row/Bike
- 5 MB Presses
- 10 MB Squats
- 10 MB G2OH
- 10 MB Slams
- 10 MB Sit-Ups
- 15 KBS
-------------------------------
- OH Banded Distraction
- Tricep Stretch

Strength

Shoulder Press (5x5 q 2 min)

*heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

18min AMRAP
- 18/12 Calorie Row/Bike
- 15 WBS
- 12 Alt KB Snatch
- 9 T2B/K2E
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/18-20

Mobility

- Twisted Cross
- Saddle Pose w/Eagle Arms
- Supine Twist

2019-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams/Quads
- Instep Series Stretch
- 200m Run
- Sled Push
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 10 BB RDL
- 10 BB Glute Bridges

Strength

Back Squat (20 reps at 65%)

*Do not rerack the bar until complete
**Rest as much as you want, but no reracks

Metcon

BikeBurpees (Time)

- 21/15 Calorie Bike
- 10 Burpees w/6" Touch

*Go as fast as you can

Mobility

- Foam Roll Glutes/Hams, Calves
- Lizard Pose
- Pigeon Pose

2019-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 MB RDL
- 10 MB Presses
- 10 MB Slams
- 10 MB Jumping Air Squats
- 10 Sit-Ups
- 250m Row

Metcon

Metcon (Time)

- 150 WBS
- 75 T2B/K2E
- 800m Run
Alpha: 20/14 @10'
Omega: 16/12
Fitness: 14/10

Mobility

- Foam Roll Calves/Hams/Quads
- Lizard Pose w/Ext. Arms
- Dragon Pose
- Couch Stretch

2019-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams
- 250m Row
- 10 Glute Bridges
- 5 RDL
- 5 Clean Pull
- 5 Hang P Clean
- 5 Front Squat
- 5 Strict Press
- 5 Back Squat
- Sled Push

Strength

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

Metcon

Metcon (Time)

Teams of 3
Two Rounds
- 400m Run Together
- 48 Burpees
- 6 Rope Climbs/18 Strict PU
---------------------------
- 21 Power Cleans
- 21 Power Cleans
- 21 Power Cleans
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 55/45; 65/55

Mobility

- Foam Roll
- Seated Forward Fold
- Seal Pose
- Supine Twist

2019-09-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Glutes/Hams
- 200m Run
- 10 Air Squats
- 5 Banded Blackburns
- 10 Push-Ups
-------------------------------
- Samson Stretch
- Ankle Mobilization

Core

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear/Crab Walk
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
-------------------------------
- 10 Banded Pull-Apart

Strength

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

*Increase weight

Metcon

Metcon (Time)

21-15-9
- Front Squats
- KBS
- 400m Run
Alpha: 135/95; 70/53
Omega: 115/75; 53/35
Fitness: 75/55; 44/26

Mobility

- Foam Roll Quads/Glutes/Hams
- Saddle Pose
- Twisted Cross

2019-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 6PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals

8.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Push-Ups
- Sled Push
- 10 Air Squats
- 5 RDL
- 5 Glute Bridges

Strength

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

*3s - Same wt.

Metcon

Metcon (Time)

20min AMRAP
- 200m Run
- 20/14 Calorie Row
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Mobility

- Low Dragon
- Pigeon Pose
- Legs Up Wall

2019-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 6PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals

8.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 0.5km bike/row
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Push-Ups
- 10 Sit-Ups
- 50 DU/75 Singles
-----------------------------------
- Low Dragon Pose

Strength

Beach Body Arms
Three Rounds
- 15-20 Barbell Bicep Curls
- 10-12 DB Skull Crushers
- 21 Complex
- 7 Front Raises
- 7 Lateral Raises
- 7 Around the Worlds

Metcon

Metcon (5 Rounds for weight)

Five Rounds x 3min
- 15 Sit-Ups
- 30 DU/45 Singles
- 15 Sit-Ups
- 5 Deadlifts

*Increase wt
**Record wt. each round

Mobility

- Thread the Needle
- Childs Pose
- Lizard Pose w/Ext. Arms

2019-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE:
- Monday, Sep 2: Labor Day
- 8AM CLASS ONLY
- Friday, Sep 27: WOD for CAUSE
- 7PM WOD/Weightlifting Fun
- Fundraiser for Habitat for Humanity
- Perfect Plain Beer
- IQ Eatery Meals

8.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 500m Row
- 5 Banded Blackburns
- 10 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS

Core

*Tabata (8x20:10)
- Flutter Kicks
- Scissor Kicks
*60 sec Plank x 2

Metcon

Metcon (Time)

- 1000m Row
- 30 KB Snatches
- 15 Burpee BJ 24/20
- 20 KB Snatches
- 10 Burpee BJ
- 10 KB Snatches
- 5 Burpee BJ
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

Mobility

- Seal Pose
- Seated Forward Fold
- Foam Roll Lats/Hams

2019-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- 15 KBS
- 5 Push-Ups
- 10 Goblet Squats
- 5/5 KB Presses
-----------------------------------
- Foam Roll Triceps/Chest
- OH Banded Distraction

Strength

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

*3s - Same Wt.

Metcon

Metcon (Time)

2-4-6-8-10
- Front Squats
- 200m Run
Alpha: 155/105
Omega: 115/75
Fitness: 95/65

Mobility

- Saddle Pose
- Twisted Cross
- Foam Roll Quads/Calves

2019-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Good Mornings
- 10 Sit-Ups
- 10 Push-Ups
- 500m Bike

Metcon

Metcon (Time)

Three Rounds
- 600m Run
- 30 Deadlifts
- 30 Burpees
Alpha: 155/105
Omega: 115/75
Fitness: 95/65

Mobility

- Seated Forward Fold
- Seated Straddle
- Foam Roll as Needed

2019-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Core

Two Sets
- 50 Parnter MB Sit-Ups
- 50 MB Slams

Conditioning

Metcon (AMRAP - Rounds and Reps)

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10 KB SDHP
- 10 KBS
-----------------------------------
- 10 Banded Pull-Aparts

Strength

Bench Press (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

Three Rounds
- 30 Sumo Deadlift High Pull
- 150' Walking Lunges
Alpha: 95/65
Omega: 75/55
Fitness: KB 53/35

Mobility

- Foam Roll Glutes/Quads/Lats
- Child's Pose w/Ext. Arms
- Dragon Pose

2019-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- PVC Pole Game
-----------------------------------
- Musical Bears

Metcon

Metcon (Time)

- 50 DU/100 Singles
- 50 KBS
- 50 BJ
- 50 GHD Sit-Ups
- 50 Squats
- 50 Lunges
- 50 Burpees
- 50 Deadlifts
- 50 Push Press
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 75/55
Fitness: 45/35

**Happy Birthday Heatherann**

Mobility

- Foam Roll as Needed
- Box Shoulder Stretch
- Seated Forward Fold

2019-08-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 5 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 Step-Ups
- 5 RDL
- 5 Back Squats
- 10 Glute Bridges
-----------------------------------
- Banded Lizard Pose

Strength

Deadlift (5x5 q 2min )

*heavier than last week

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Omega: .75 BW
Fitness: 0.5 BW

Mobility

- Seal Pose
- Lizard Pose w/Ext. Arms
- Foam Roll Hams/Glutes

2019-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 10 Calorie Row/Bike
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Push Press
- 5 Back Squats
- 5 Thrusters
-----------------------------------
- Banded Blackburns

Strength

Power Clean (5x3 q 2min)

*heavier than last week

Metcon

Metcon (4 Rounds for reps)

Four Rounds
- 1 min WBS
- 1 min Push Press
- 1 min Cal Row/Bike
*Rest 60 sec
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35

Mobility

- Instep Series Stretch
- Twisted Cross
- Foam Roll Hams/Glutes/Triceps

2019-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run/400m Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 KB RDL
- 15 KBS
- 10 KB Presses
- 10 KB Glute Bridges

Strength

Bench Press (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

Five Rounds
- 10 Power Clean
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65

Mobility

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

2019-08-03

7.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Relay Fun "Tag Your It"
- 100m Row
- 1 Burpee
- 200m Run
- 1 Burpee
- 400m Bike
*Complete exercise and tag teammate to start when you finish first movement

*Team up evenly across class

Metcon

Metcon (AMRAP - Rounds and Reps)

Teams of 3
25min AMRAP
- 120/90 Calorie Bike
- 60 KB Snatch 44/26
- 300 DU/450 Singles
- 15 Rope Climbs or 45 PP 75/55

Mobility

- Single Leg Forward Fold R/L
- Single Leg Saddle Pose R/L
- Standing Straddle

2019-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- Sled Push/Pull
- 10 Swimmers
- 15 Air Squats

Strength

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

*Increase wt.

Metcon

Metcon (Time)

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

Mobility

- Low Dragon
- Foam Roll Quads/Lats

2019-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Lats/Glutes/Hams
- 10 KB Glute Bridges
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-----------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS

Strength

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

*Hang Squat Snatch
*Increase Weight

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

*Hang Squat Clean
*Increase Weight

Metcon

Metcon (Time)

Three Rounds
- 15/12 Calorie Bike/Row
- 12 Burpee Over Bar
- 9 Power Cleans
Alpha: 155/105
Omega: 115/75
Fitness: 75/55

Mobility

- Saddle Pose
- Foam Roll as Needed
- Dragon Pose

2019-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 35 Doubles/50 Singles
- 10 Sit-Ups
- 5 Banded BlackBurns
- 5 Strict Pull-Ups
- 10 Push-Ups
- 20 Lunges w/Pass-Through
-----------------------------------
- OH Banded Distraction
- Tricep Stretch

Strength

Split Jerk (12 min to heaviest)

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
- 40 DU/60 Singles
- 20 Push-Ups
- 10 T2B/K2E

Mobility

- Thread the Needle
- Low Dragon
- Foam Roll Chest/Triceps

2019-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Box Steps
- 5 Jumping Air Squats
- 10 OHS w/PVC
- 20 Lunges w/Pass-Through
-----------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose

Strength

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

*Hang Squat Snatch
*Same Weight

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

*Hang Squat Snatch
*Same Weight

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
- 8 Pull-Ups
- 10 Power Snatch
- 12 Burpees Over Bar
Alpha: 96/65
Omega: 75/55
Fitness: 45/35

Mobility

- Lizard Pose w/Ext. Arms
- Dragon Pose
- Twisted Cross

2019-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

Alpha Omega Sports Performance/CrossFitAOP

7.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Bear Crawl
- 10 Broad Jumps
- 20 Lunges w/Pass-Through
- 8 Step-Ups
- 15 KBS
-------------------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
-5 Power Snatch
- 5 Squat Snatch

Strength

Hang Snatch (3x3 q 2min)

*Hang Sqt Snatch

Hang Clean (3x3 q 2min)

*Hang Sqt Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 100m WTD KB Lunges
- 50 WTD Step-Ups
- 50 KB C&J
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

*One KB

Mobility

- Foam Roll Glutes/Hams/Forearms
- Dragon Pose
- Lizard Pose

2019-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

***Happy Independence Day***
8AM ONLY

DROM

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

Omega:
- Inverted Push-Ups
- Thrusters 95/65
- DL 185/125
- KBS 53/35
- Ring Rows x 2

Mobility

- Enjoy the Day Celebrating Freedom

2019-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

7.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Jog
- 200m Row
- 10 Push-Ups
- 15 KBS
- 10 PVC OHS
-------------------------------------------
- 10 RDL
- 5 Shoulder Press
- 5 Push Press

Strength

Split Jerk (5x3 q 2min)

*Heavier than Last Week

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
- 5 Pull-Ups
- 10 OHS
- 15 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Supine Twist
- Seal Pose
- Seated Straddle

2019-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

7.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- 10 Push-Ups
- 8 Box Step-Ups
- 5 Broad Jumps
- 20 Lunges w/Pass-Through
-------------------------------------------
Using 2.5; 5; 10s
Three Rounds
- 7 Lateral Raises
- 7 Front Raises
- 7 Presses
- 7 Bent Over Reverse Flies

Strength

Bent Over Row (5-5-3-3-3 q 2min)

*3s Same Wt.

Metcon

Metcon (5 Rounds for reps)

Four Rounds on 5min
- 30/21 Calorie Bike/Row
- 15 Burpee BJ Over 24/20
- ME 10m Shuttle Runs

*Record Shuttle Runs each rd

Mobility

- Low Dragon
- Foam Roll Calves
- Twisted Cross

2019-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

6.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 250m Row
- 10 Push-Ups
- 25 RIng Rows
- 10 Box Steps
- 5 Strict Pull-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- 5/5 Figure Eights
- 10 Banded Pull-Aparts
- Banded Low Dragon

Strength

Split Jerk (6x4 q 2min)

*heavier than last week

Metcon

Metcon (Time)

- 50 Box Jump Overs
- 40 Pull-Ups
- 30 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Twisted Cross
- Lizard Pose w/Ext. Arms
- Foam Roll Quads/Lats

2019-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

6.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 1/2mile Bike (800m)
- Sled Push/Pull
- 5 Push-Ups
- 8 Strict Pull-Ups
- 10 RDL
- 10 Shoulder Press
-------------------------------------------
- 50 Banded Lat Pull Downs

Strength

Bent Over Row (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

Five Rounds
- 9 Deadlifts
- 12 Burpees
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95

Mobility

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

2019-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

6.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 200m Run
- 10 OHS
- 10 KBS
- 10 Push-Ups
-------------------------------------------
- 15 KB Glute Bridges
- Banded Pigeon Pose

Strength

Back Squat (5x5 q 2min)

*heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
- 45 Sit-Ups
- 30 KB Clean & Jerk
- 15 Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20

Mobility

- Seated Forward Fold
- Standing Straddle
- Pigeon Pose

2019-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

6.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Sled Drag Races

Metcon

Metcon (Time)

Teams of 3
- 120 Power Cleans
- 120 Box Jumps 24/20
- 12 Rope Climbs
- 90 Power Cleans
- 90 Box Jumps
- 9 Rope Climbs
- 60 Power Cleans
- 60 Box Jumps
- 6 Rope Climbs
- 30 Power Cleans
- 30 Box Jumps
- 3 Rope Climbs
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

*Sub Seated Sled Drags for Rope Climbs
**Use long white ropes to pull sled hand over hand

Mobility

- Foam Roll Back/Lats/ Triceps
- Lizard Pose
- Box Stretch

2019-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class

6.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- Foam Roll Lats/Hams
- OH Banded Distraction
-------------------------------------------
- 200m Run
- 5 Snatch Grip RDL
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 Squat Snatch

Strength

Hang Snatch (3x3 q 2min)

*Hang Squat Snatch

Hang Clean (3x3 q 2min)

*Hang Squat Clean

Metcon

Metcon (Time)

- 30 Power Snatch
- 200m Run
- 30 Hang Power Cleans
- 200m Run
- 30 Thrusters
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Foam Roll Hams/Quads
- Saddle Pose w/Archer Arms
- Seal Pose

2019-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Bear Crawl
- Sled Push
- 16 Lunges w/Pass-Through
- 10 Jumping Air Squats
-------------------------------------------
- 3 min DU Practice or DU Contest

Double-Unders (Max Effort Unbroken)

Core

Three Rounds
- 60 sec Plank
- 30 sec Hollow Hold
- 15 WTD GHD Sit-Ups

Metcon

Metcon (Time)

Three Rounds
- 75 DU/100 Singles
- 50 Air Squats
- 200m Run

Mobility

- Pigeon Pose
- Foam Roll Quads/Hams/Calves
- Low Dragon

2019-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Tabata
- Lunges
- Push-Ups

Strength

Split Jerk (6x4 q 2min)

*heavier than last week

Metcon

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
- 5 Deadlifts
- 10 Power Clean
- 15 Front Squats
- 20/15 Calorie Bike/Row
- 50 DU/75 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55

Mobility

- Seated Straddle
- Lizard Pose
- Dragon Pose

2019-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Box Steps
- 20 Lunges w/Pass-Through
-----------------------------------------
- 10 Banded Good Mornings
- Banded Lizard Pose

Strength

Back Squat (5x5 q 2min)

*heavier than last week

Metcon

Metcon (Time)

Four Rounds
- 21 Deadlifts
- 15 Box Jumps
- 9 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 55/45

Mobility

- Foam Roll Quads/Hams
- Down Dog
- Thread the Needle

2019-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 15 Calorie Row
- 5 RDL
- 5 Front Squats
- 10 Strict Press
- 5 Back Squats
- 10 Push-Ups
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 Bent Over Trunk Twists
- 60 sec Plank

Strength

Bent Over Row (5x5 q 2min)

*5-10lbs heavier than last week
**Add a weight to your back (Taple Top BOR)

Metcon

Metcon (Time)

- 75 WBS
- 50/35 Calorie Bike/Row
10 Rounds
- 5 Pull-Ups (10 Ring Rows)
- 10 Push-Ups
- 15 Air Squats
Alpha: 20/14 at 10'
Omega: 16/12
Fitness: 14/10

Mobility

- Forward Fold
- Twisted Cross
- Supine Twist

2019-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 10 MB RDL
- 10 MB Clean
- 10 MB Squats
- 10 MB Presses

Core

Tabata
- OHS 45/35
- Hollow Hold
3x24 Russian Twist w/MB

Metcon

Metcon (Time)

Five Rounds
- 21 Sit-Ups
- 18 Med Ball Sqt Jumps*
- 50' Walking Lunge w/MB 20/14

*Full Squat

Mobility

- Pigeon Pose
- Lizard Pose
- Foam Roll

2019-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

- 20 Calorie Row
- 15 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 RDL
- 5 Snatch Pull
- 5 Power Snatch
- 5 OHS
-------------------------------------------
- 10 Pass-Throughs
- PVC Front Rack Stretch

Strength

Hang Snatch (3x3 q 2min)

*Hang Squat Snatch
**heavier than last week

Hang Clean (3x3 q 2min)

*Hang Squat Clean
**heavier than last week

Metcon

Metcon (Time)

21-15-9
- Cal Row
- Front Squats
15-12-9
- T2B/K2E
- Hang Sqt Clean
12-9-6
- Burpees Over Bar
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35

Mobility

- Lizard Pose
- Foam Roll Quads/Hams
- Seated Forward Fold

2019-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD

DROM

Warm-up

Two Rounds
- 10 MB RDL
- 10 MB Clean
- 10 MB Press
- 10 MB Slams
- 200m Run

Core

Tabata (8x20:10)
- Scissor Kicks
- Flutter Kicks
3x25 Wall Ball Sit-Ups

Metcon

Metcon (Time)

Five Rounds
- 20 KBS
- 20 Sit-Ups
- 20 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10

Mobility

- Dragon Pose
- Twisted Cross
- Thread the Needle