2023-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
50-40-30-20-10
-Wall Balls
25-20-15-10-5
-Calorie Bike
35/50
- DU/Singles
Alpha: 20/14; DU
Omega: 16/12; DU
Fitness: 14/10: Singles
- Low Dragon
- Bound Ankle
- Frog Pose
2023-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
16min AMRAP
- 4 Pull-Ups
- 8 HRPU
- 12 Single KB C&J
Alpha: Strict; 53/35
Omega: Kipping/Banded; 44/26
Fitness: RRx2; 35/20
- Twisted Cross
- Lizard Pose
- Thread the Needle
2023-02-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 StrictPull-Ups
--------------------------
- Instep Series Stretch
21-15-9
- Calorie Row
- T2B/K2E/Sit-Ups
- Front Squats
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 95/65
- Saddle Pose
- Supine Twist
- Dragon Pose
2023-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 5 Calorie Bike/Row
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 5 Pull-Ups
Four Rounds
- 15 Calorie Bike/Row
20-15-10-5
- Power Cleans
- Pull-Ups
Alpha: 115/75; PU
Omega: 95/65; Banded PU
Fitness:75/55; RR
- Saddle w/Eagle Arms
- Twisted Cross
- Dragon Pose
2023-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 KBS
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
10-9-8-7-6-5-4-3-2-1
- KB Thrusters (2 bells)
- Pull-Ups
Alpha: 53/35; PU
Omega: 35/20; Banded PU
Fitness: 18/13; Jumping PU or RR
- Saddle w/Archer Arms
- Couch Stretch
- Pigeon Pose
2023-02-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 6 Calorie Bike
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges w/Pass-Throughs
- 10 OHS w/PVC
- 5/5 SL RDL
————————————————
- Banded Blackburns
12-9-6
- Calorie Bike
- Deadlifts
- Burpees Over Bar
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Puppy Dog
- Down Dog
- Thread the Needle
2023-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7 Calorie Row
- 10 Lunges
- 5 Broad Jumps
- 200m Run
- Bear Crawl
- 8 Step-Ups
- 10 Air Squats
----------------------------
- Instep Series Stretch
- 70 Calorie Row
- 50 Box Jump/Step Overs 24/20
- 30 Front Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*No Rack
- Saddle Pose
- Forward Fold
- Legs Up Wall
2023-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Shoulder Plank Taps
- 30 sec Plank
- 5 Rocket Jumps
- 5 Glute Bridges
- 8 Jumping Lunges
- 10 Air Squats
---------------------
- OH Distraction
Three Rounds
- 10 Power Cleans
- 10 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Lizard Pose
- Twisted Cross
- Foam Roll Glutes/Hams/Triceps
2023-01-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Run
- 5 Push-Ups
- 10 Air Squats
- 5 Sit-Ups
- 10 Lunges
-----------------------
- Scorpion Stretch
16min AMRAP
- 12 Push-Ups
- 6 Back Squats
- 24 Sit-Ups
Alpha: 135/95
Omega: 105/80
Fitness: 75/55
*No Rack
- Seated Straddle
- Supine Twist
- Single Leg Split
2023-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl
- Sled Push
- 10 Lunges
- 5 Swimmers
- 30 sec Plank
- 5 Strict Pull-Ups
- 10 Ring Rows
Four Rounds
- 400m Run
- 3 Rope Climbs 15'
- 12 Push Jerks
Alpha: Rope;115/75
Omega: 9 Strict PU;95/65
FItness: 18 RR; 75/55
- Couch Stretch
- Legs Up Wall
- Twisted Cross
2023-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 8 Jumping Lunges
- 5 Glute Bridges
- 10/10 Single Arm KBS
- 5/5 KB Presses
- 8 Goblet Squats
- 5 KB RDL
- 30 DU/50 Singles
---------------------------
- OH Distraction
10-9-8-7-6-5-4-3-2-1
- Power Snatch
- 30 DU/50 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
- Cat/Cow Pose
- Foam Roll Glutes/Hams/Calves
- Low Dragon
2023-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
50-40-30-20-10
- Thrusters
25-20-15-10-5
- Pull-Ups
50-40-30-20-10
- AbMat Sit-Ups
Alpha: 45/35; Pull-Ups
Omega: 45/35; Banded Pull-Ups
Fitness: 45/35; RR
- Twisted Cross
- Puppy Dog
- Down Dog
2023-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.2 mile Bike
- 5 Push-Ups
- 10 Glute Bridges
- 5 Superman
- 30 sec Wall Sit
- 10 Lunges
- 5 Air Squats
- 9 Calorie Row
-------------------------
- Instep Series Stretch
21-18-15-12-9-6-3
- Calorie Row
- Burpees
- Seated Straddle
- Dragon Pose
- Bound Ankle
2023-01-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 6 Push-Ups
- 6 Swimmers
- 6 Glute Bridges
- 10 Mtn Climbers
- 6 Step-Ups
- 8MB Lunges
- 8MBSquats
----------------------------
- Pigeon on a Box
Ten Rounds
- 10 WBS
- 6 Box Jumps/Steps 24/20
- 3 Power Clean
Alpha: 20/14; 155/105
Omega: 16/12; 125/85
Fitness: 14/10; 105/70
- Supine Twist
- Lizard Pose
- Pigeon Pose
2023-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Step-Ups
- 5 Broad Jumps
- 5 Strict Pull-Ups
- 250m Row
---------------------------
- Banded Blackburns
- 750m Row
- 35 Box Jump/Step Overs 24/20
- 25 Power Cleans
- 35 Pull-Ups
- 25 Power Cleans
- 35 Box Jump/Step Overs
- 750m Row
Alpha: 135/95; PU
Omega: 115/75; Banded PU
Fitness: 95/65; RR
- Legs Up Wall
- Instep Series Stretch
- Pigeon on a Box
2023-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 8 Lunges
- 5 Rocket Jumps
- 10 Air Squats
----------------------------------
- Banded Low Dragon
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
- Fragon Pose
- Couch Stretch
- Bound Ankle
2023-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 30 sec Plank
- 5 Jumping Air Squats
- 10 Air Squats
---------------------------
- Banded Blackburns
18min AMRAP
- Spades: KB Snatches
- Clubs: WBS
- Hearts: AbMat Sit-ups
- Diamonds: Hand Release Push-Ups
- Jokers: 200m Run
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/20; 14/10
- Cat/Cow Pose
- Frog Pose
- Pigeon Pose
2023-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 10 Step-Ups
- 5 Rocket Jumps
- 8 Lunges
- 5 Glute Bridges
- 5 Yoga Push-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 5 Strict Pull-Ups
-------------------------------
- Junk Yard Dog
Ten Rounds
- 5 Strict Pull-Ups
- 10 KB Box Step-Ups 24/20
- 25 DU/50 Singles
Alpha: Strict; 53/35; DU
Omega: Kipping or Banded Strict; 44/26; DU
Fitness: 10 RR; 35/20; Singles
*One Bell
- Puppy Dog Pose
- Low Dragon
- Lizard Pose
2023-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 8 Calorie Bike
- 8 Jumping Lunges
- 8 Air Squats
- 8 Sit-Ups
- 8 Push-Ups
- Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Pull-Ups
-----------------------------
- OH Distraction
16min AMRAP
- 8 T2B/K2E/Sit-Ups
- 8 Back Squats
- 8 Calorie Bike
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 95/65
*No Rack
- Tread the Needle
- Saddle Pose
- Dragon Pose
2023-01-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Glute Bridges
- 5 Sit-Ups
- 10 Shoulder Taps
- 5 Push-Ups
- 10 Lunges
- 30 sec PU Bar Hang
--------------------------
- Instep Series Stretch
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
"Omega": 135/95
"Fitness": 95/65
Build to heaviest load in 5min
- 1 Deadlift
- 1 Power Clean
- 1 Hang Power Clean
- 1 Push Jerk
Record greatest
- Foam Roll Glutes/Hams
- Supine Twist
- Twisted Cross
2023-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 10 Lunges
- 5 Push-Ups
- 500m Row
- 10 Air Squats
- 5 Strict Pull-Ups
- 1200m Row
- 60 Air Squats
- 800m Run
- 40 Push-Ups
- 400m Run
- 20 Pull-Ups
- 200m Row
- 60 Lunges
Alpha: PU
Omega: Banded PU
Fitness: RR
- Low Dragon
- Single Leg Forward Fold
- Saddle Pose
2023-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 6 Step-Ups
- 10 Air Squats
- 5 Diamond Push-Ups
- 5 Push-Ups
--------------------------------
- Pigeon on a Box
10 Rounds
- 3 Power Clean
- 6 Push-Ups
- 9 Air Squats
- 12 Box Jumps/Steps
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Pigeon Pose
- Seated Forward Fold
- Thread the Needle
2023-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Rocket Jumps
- 5 Star Jumps
- 5 Calorie Bike
- 10 Lunges w/Pass-Through
- 5 Sit-Ups
- 5 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
--------------------------------
- Figure Eights
- OH Distraction
- 400m Run
- 25 KB Snatches
- 25 Cal Bike
- 25 Ab-Mat Sit-Ups
- 25 Cal Row
- 25 Push-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Low Dragon
- Standing Straddle
- Bound Ankle
2023-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 200m Row
- 5 Broad Jumps
- 5 Air Squats
- 10 Lunges
- 200m Run
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
- Seated Straddle
- Dragon Pose
- Couch Stretch
2023-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Quick Foam Roll Hams
--------------------------------
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
- Banded Blackburns
Deadlifts (225/155 lb)
Burpees
"Omega": 185/125
"Fitness": 155/105
- Twisted Cross
- Lizard Pose
- Foam Roll Hams/Glutes/Calves
2023-01-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike/Row
- 10 Lunges
- 5 Jumping Air Squats
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- Scorpion Twist
15min AMRAP
- 60 DU/90 Singles
- 30/21 Calorie Bike/Row
- 15 Back Squats
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 95/65
*No Rack
- Supine Twist
- Legs Up Wall
- Seal Pose
2023-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 10 Lunges
- 10 Calorie Bike/Row
100-80-60-40-20
- DU
50-40-30-20-10
- Abmat Sit-Ups
25-20-15-10-5
- Calories Bike/Row
*Singles
150-120-100-80-60
- Low Dragon
- Seal Pose
- Down Dog
2023-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 5 Glute Bridges
- 5 Box Jumps/Steps
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
Three Rounds
- 700/600m Row
- 7 Deadlifts
- 14 Box Jumps/Steps24/20
- 7 Push-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Foam Roll Glutes/Hams
- Twisted Cross
- Supine Twist
2023-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 7/5 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5/5 KB SLRDL
- 5/5 KB Presses
- 35 DU/50 Singles
--------------------------------
- 10 Banded Good Mornings
12min AMRAP
- 15 Floor Press
- 20 Front RackLunges
- 50 DU/75 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
- Low Dragon
- Supine Twist
- Puppy Dog
2023-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Glute Bridges
- 10 Shoulder Plank Taps
- 5 Push-Ups
- 10 Lunges
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 7/5 Calorie Bike
--------------------------------
- PVC Front Rack Stretch
- Banded Blackburns
16min AMRAP
- 8 Alt. KB Hang Snatches
- 200m Run
- 8 Alt. KB Hang Cleans
- 8 Calorie Bike
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Single Leg Forward Fold
- Thread the Needle
2023-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl
- Sled Push
- 5 Swimmers
- 5 Push-Ups
- 8Lunges
- 10 Air Squats
--------------------------------
- Banded Low Dragon
Five Rounds
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Seated Straddle
- Bound Ankle
2023-01-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 23 Push-Ups
- 20 Power Clean
- 23 Box Jumps
- 20 S2OH
- 23 Pull-Ups
- 20 Back Squats
- 23 Burpees
- 20 Thrusters
- 23 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55
- Supine Twist
- Lizard Pose
- Legs Up Wall
2022-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***8AM CLASS ONLY***
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
- Low Dragon
- Seal Pose
- Lizard Pose
2022-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Two Sets
- 0.2 mile Bike
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
--------------------------------
- Banded Blackburns
16min AMRAP
- 1/2 Mile Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Couch Stretch
- Thread the Needle
2022-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 0.2 mile Bike
- 10 Glute Bridges
*Increase wt.
Three Rounds
- 400m Run
- 800m Row
- 1 mile Bike
- Supine Twist
- Saddle Pose
- Puppy Dog
2022-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Jumping Lunges
- 5 Broad Jumps
- 5 Air Squats
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- OH Distraction
14min AMRAP
- 7 KB Front Rack Squats
- 7 Box Jumps/Steps
- 7 KB Push Presses
- 7 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*2 Bells
- Lizard Pose
- Bound Ankle
- Thread the Needle
2022-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Row
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
--------------------------------
- Banded Blackburns
*Increase wt.
Three Rounds
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Later Barbell Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Lats/Hams
- Saddle w/Eagle Arms
- Twisted Cross
2022-12-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-
-
-
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-
-
-
-
-
Alpha:
Omega:
Fitness:
-
-
-
2022-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED***
MerryChristmas Eve...Have yourself a very, Merry Christmas Eve and may the spirit of Christmas fill your house with joy, heart with love, and life with laughter...
Merry Christmas Eve...
2022-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8AM Class Only
- 50 KBS
- 40 Goblet Squats (50/35 lb)
- 30 Push-Ups
- 20 Plate Ground-to-Overhead
- 10 Wall Walks/20 Plank Shoulder Taps/45 sec HS Hold
- 20 Plate Ground-to-Overhead
- 30 Push-Ups
- 40 Goblet Squats
- 50 KBS
Alpha: 53/35; 45/35; WW
Omega: 44/26; 25/15; Taps
Fitness: 35/20; 15/10; Hold
- Legs Up Wall
- Couch Stretch
- Foam Roll Lats/Hams/Quads
2022-12-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB Rows
- 10 Goblet Squats
- 10 KBS
- 5 KB RDL
*Increase Wt.
Six Rounds x 3min
- 6 Burpees
- 12 Alt. KB Snatches
- 300m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Thread the Needle
- Seal Pose
- Supine Twist
2022-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Jumping Air Squats
- 6 Jumping Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
--------------------------------
- OH Distraction
*Increase Wt.
18min AMRAP
- 5 Push-Ups
- 10 Air Squats
- 15 Box Jumps/Steps 24/20
- 20 Sit-Ups
- Twisted Cross
- Saddle w/Eagle Arms
- Child's Pose
2022-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run/Row/Ski or 0.3 mile Bike
- 5Sit-Ups
- 30 sec Plank
- 5 Swimmers
- 10 Push-Ups
- 10 Lunges
- 30 sec Wall Sit
- 10 Air Squats
--------------------------------
- Banded Blackburns
*Increase Wt.
Buy-In: 800m Run/Row/Ski or 1 mile Bike
Using the Below List - Complete 200 Reps
- WTD Sit-Ups
- OH Weighted Lunges
- Plate Squats
- Plate Presses
Buy-Out: 400m Run/Row/Ski or 1/2 mile Bike
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
*BI/BO should be different
- Low Dragon
- Lizard Pose
- Bound Ankle
2022-12-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.2mile Bike
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Pull-Ups
--------------------------------
- 5 RDL
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
*Increase Wt.
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Foam Roll Glutes/Hams
- Puppy Dog
2022-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Rows
- 10 KBS
- 1600m Farmer Carry
*Every Break 5 KB S2OH
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- OH Distraction
- Saddle w/Archer Arms
- Dragon Pose
2022-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***UGLY SWEATER DAY***
Wear your favorite ugly sweater for the 12Days of Christmas Workout
- 1/2 mile Bike
- Bear Crawl
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 5 Glute Bridges
- 10 Lunges
--------------------------------
- Twisted Cross
- Smash/Roll Forearms andTriceps
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
- Thread the Needle
2022-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.2 mile Bike
- 5 Swimmers
- 10 Plank Shoulder Taps
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 Lunges
- 200m Run
3minx 5 Rounds
- 10 Hang Power Cleans
- 30 DU/50 Singles
- 0.3 mile Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record Splits
- Low Dragon
- Dragon Pose
- Saddle w/Eagle Arms
2022-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 5 Push-Ups
- 5 Pull-Us
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
--------------------------------
- OH Distraction
- PVC Front Rack Stretch
*Increase wt.
- 50 Sit-Ups
- 400m Run
- 30 Lateral Barbell Burpees
- 20 Front Rack Lunges
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Low Dragon
- Saddle Pose
- Seal Pose
2022-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
--------------------------------
- Figure Eights
- Banded Blackburns
Three Rounds
- 12 Power Snatches
- 500m Row
- 1 Rope Climbs
Alpha: 115/75; Rope Climb
Omega: 95/65; 5 G2Feet
Fitness: 75/55; 10 Strict Pull-Ups
- Puppy Dog
- Saddle w/Eagle Arms
- Foam Roll Lats/Quads
2022-12-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- 5 Jumping Air Squats
- 5 Air Squats
- 6 Jumping Lunges
- 6 Lunges
- 10 Sit-Ups
- 1/2 mile Bike
--------------------------------
- Instep Series Stretch
- Banded Low Dragon
- 50 Front Squats
*EMOM 5 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*No Rack
- Couch Stretch
- Legs Up Wall
- Lizard Pose
2022-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Sit-Ups
- 5 Push-Ups
- 5 Jumping Air Squats
- 10 Lunges
--------------------------------
- Instep Series Stretch
Three Rounds
- 50 Sit-Ups
- 400m Run
- 30 Lateral Barbell Burpees
- 20 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Glutes/Hams/Quads
- Low Dragon
- Twisted Cross
2022-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5mile Bike
- 5 Jumping Air Squats
- 10 Lunges
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
--------------------------------
- Figure Eights/Pass-Throughs
- Smash Forearm/Triceps
Three Rounds
- 9 Clean & Jerks
- 30 DU/50 Singles
- 9 Pull-Ups
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Twisted Cross
- Saddle w/Eagle Arms
- Ext. Arm Lizard
2022-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike
- 10 Lunges
- 200m Run
- 5 Push-Ups
- 5 Calorie Row
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Six Rounds
- 15/12 Cal Row
- 200m Run
- 15/12 Cal Bike
- Bound Ankle
- Supine Twist
- Forward Fold
2022-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Row
--------------------------------
- OH Distraction
Three Rounds
- 60sec Floor Press
- 60sec Bike/Row Calories
- 60sec Front Rack Lunges
- 60sec Row/Bike Calories
- 60sec Power Snatch
- 1min Rest
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Dragon Pose
- Seal Pose
- Tread the Needle
2022-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Bear Crawl/Crab Walk
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 10 Goblet Squats
- 10 KBS
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Banded Blackburns
- 21 Front Squats
- 800m Run
- 15 Front Squats
- 400m Run
- 9 Front Squats
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*No Rack
- Foam Roll Glutes/Hams/Quads
- Saddle Pose w/Archer Arms
- Couch Stretch
2022-12-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
--------------------------------
- Pigeon on a Box
- Instep Series Stretch
10-20-30-40-50
- Single KB Step-Up 24/20
- 10 Single KB Devil Press
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Lizard Pose
- Standing Straddle
- Single Leg Forward Fold
2022-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Sit-Ups
- 10 Push-Ups
- 30 DU/50 Singles
- 0.5 mile Bike
50-40-30-20-10-20-30-40-50
- DU
- Sit-Ups
- 200m Run
Alpha: DU
Omega: DU
Fitness: Singles
Singles: 100-80-60-40-20-40-60-80-100
- Low Dragon
- Forward Fold
- Instep Series Stretch
2022-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- Sled Push/Pull
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 10 MB Presses
- 10 MB Thrusters
- 5 Push-Ups
- Bear Crawl/Crab Walk
--------------------------------
- OH Distraction
150 Wall-Ball Shots, 20# / 14#
Omega: 16/12
Fitness: 14/10
- Legs Up Wall
- Pigeon Pose
- Twisted Cross
2022-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Row
- KB RDL
- Sit-Ups
- KBS
--------------------------------
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Air Squats
- 1000m Row
- 50 T2B/K2E/Sit-Ups
- 25 C&J
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seal Pose
- Supine Twist
- Saddle w/Eagle Arms
2022-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 5 Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Plank K2E
- 5 Rocket Jumps
- 5/5 Lunges
- 10 Air Squats
- 10 Sit-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
21-15-9
- Calorie Bike
- Burpees
- T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Dragon Pose
- Saddle Pose
- Bound Ankle
2022-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.4 mile Bike
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 10 Lunges
- 5 Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
- 10 Ring Rows
- 8 Step-Ups
--------------------------------
- Pigeon on a Box
Five Rounds
- 200m Run
- 10 Burpee Box Jump/Step Overs 24/20
- Lizard Pose
- Saddle w/Archer Arms
- Seated Straddle
2022-11-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 30 sec Wall Sit
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 3min DU Practice
--------------------------------
- Instep Series Stretch
Five Rounds
- 30 DU/50 Singles
- 10 Back Squats
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*No Rack
- Dragon Pose
- Forward Fold
- Low Dragon
2022-11-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
SMALL BUSINESS SATURDAY
CLOSED for the HOLIDAY
Buy something local
#alphacares
Five Rounds
- 20 Push-Ups
- 20 Lunges
- 20 Burpees
- 20 Air Squats
- 20 Glute Bridges
*Feel Free to weight any movement
2022-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
BLACK FRIDAY
CLOSED for the HOLIDAY
Go out and support the local economy...
#alphacares
20min AMRAP
5-10-15-20-25-30-35-etc.
- DU/Singles(x2)
- 15 Sit-Ups
- 200m Run
*If no jump rope, jumping jacks
2022-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Thanksgiving
CLOSED for the Day
Enjoy a wonderful holiday with family, friends, and loved ones.
Even in the trials of life, if we have eyes to see them, we can find good things everywhere we look.
November 24, 2022
On behalf of the Alpha Omega Family, Happy Thanksgiving. In a time of giving thanks, I want to give my thanks to you, the people who have created a special life for me. Whether you recently began your journey with us, or have moved on to other adventures, or are a seasoned pro; thank you for helping Alpha Omega achieve 10 years of success. Working with people like you is what makes this an incredible place, and that is something for which I am truly thankful.
So, thank you, and have a wonderful Happy Thanksgiving surrounded by the ones you love, both family and friends.
My very best,
Joseph
Joseph T. McCrory
Alpha Omega Sports Performance
joseph@mccrorymgmtgroup.com
850.377.1862
“May the hinges of our friendship, never grow rusty".
2022-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5, 6:30, 8:30, 11a
CLASSES ONLY
GYM CLOSES AT 12 Noon
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 10 KBS
--------------------------------
- PVC Front Rack Stretch
- Pass-Throughs
20min AMRAP
- 100m Farmer Carry
- 1 Front Squat
- 1 Push Press
- 100m Farmer Carry
- 2 Front Squats
- 2 Push Press
etc.
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
- Lizard Pose
- Couch Stretch
- Seated Straddle
2022-11-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Ring Rows
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
--------------------------------
- OH Distraction
6 min x 3 Rounds
- 1000/800m Row
Then; AMRAP
- Rd1; Pull-Ups
- Rd2: Push-Ups
- Rd3: Sit-Ups
- Thread the Needle
- Saddle w/Eagle Arms
- Forward Fold
2022-11-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Figure Eights
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
--------------------------------
- Instep Series Stretch
- Banded Blackburns
Ten Rounds
- 3 Power Snatch
- 3 Burpees Over Bar
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Lats/Glutes/Hams
- Saddle Pose w/Archer Arms
- Twisted Cross
2022-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
Nutrition chat Sat 10:15am upst
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 10 Push-Ups
- 200m Run
- 100 Air Squats
- 100 Sit-Ups
- 100 Push-Ups
- 100 Lunges
*Every 4min Run 400m
- Foam Roll Hams/Calves
- Seated Straddle
- Frog Pose
2022-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------------
- Smash/Roll Forearms/Triceps
16min AMRAP
- 5 Power Cleans
- 5 Front Squats
- 5 S2OH
*Every 2 min 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Bound Ankle
2022-11-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 250m Row
- 5 Push-Ups
- 10 Step-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 3 G2Feet
--------------------------------
- Pigeon on a Box
Five Rounds
- 500m Row
- 15 Box Jumps/Steps 24/20
- 7 Clean & Jerk
- 1 Rope Climb 15'
Alpha: 95/65; Rope
Omega: 75/55; 3 G2Feet
Fitness: 55/45; 7 Strict Pull-Ups/Banded
- Couch Stretch
- Thread the Needle
- Foam Roll Lats/Glutes/Hams
2022-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Calorie Bike
--------------------------------
- OH Distraction
5-4-3-2-1
- Deadlifts
- Push-Ups
- Calorie Bike
Alpha: 275/185
Omega: 225/155
Fitness: 155/105
- Saddle Pose
- Twisted Cross
- Dragon Pose
2022-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Ring Rows
- 250m Row
1-Mile Run
2k Row
1-Mile Run
Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
- Seal Pose
- Low Dragon
- Supine Twist
Seargent Major Jerry Dwayne Patton, US Army
2022-11-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.3 mile Bike
- 5 Rocket Jumps
- 10 Lunges
- 5 Jumping Air Squats
- 30 sec Plank
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------------
- Pass-Throughs/Figure Eights
- Banded Blackburns
14min AMRAP
- 7 Power Snatch
- 7 Lateral Burpee Over Bar
- 7 T2B/K2E/Sit-Ups
- 7 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Puppy Dog
- Lizard Pose
- Pigeon Pose
2022-11-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Push-Ups
- 10 KBS
- 5 Sit-Ups
- 10 Goblet Squats
- 5 Pull-Ups
- 10 Lunges
- 10 Calorie Bike
30-20-10
- KBS
- Sit-Ups
30-20-10
- WBS
- Push-Ups
30-20-10
- Calorie Row
- Pull-Ups
Alpha: 53/35; 20/14; PU
Omega: 44/26; 16/12; Banded PU
Fitness: 35/20; 14/10; RR
- Single Leg Forward Fold
- Single Leg Saddle
- Seated Straddle
2022-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Increase wt.
Five Rounds
- 5 Pull-Ups
- 12 Deadlifts
- 10 Push-Ups
- 9 Hang P Clean
- 15 Air Squats
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
Cindy Meets DT:
In honor of Staff Sergeant Timothy P. Davis’ who on February 20, 2009, after his vehicle hit an improvised explosive device (IED) near Oruzgan, Afghanistan.
- Supine Twist
- Down Dog
- Legs Up Wall
Staff Sergeant Timothy P. Davis
FEBRUARY 11, 1981 - FEBRUARY 20, 2009
2022-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Air Squats
- 5 Rocket Jumps
- 200m Row
- 10 Lunges
- 5/5 Plank K2E
- 0.2 mile Bike
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------------
- Practice KB Snatch
Three Rounds
- 800m Run/800m Row/800m Bike
- 30 KB Step-Ups 24/20
- 15 Alt. KB Snatch
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Cat/Cow
- Foam Roll Glutes/Hams/Quads
2022-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 200m Run
- 10 Lunges
- 10 Sit-Ups
- 0.2mile Bike
------------------------------
- OH Distraction
- Instep Series Stretch
*Increase wt.
- 2mile Bike
- 1600m Row
- 800m Run
- 30 T2B/K2E/Sit-Ups
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Twisted Cross
- Low Dragon
- Double Needle
2022-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 5 Swimmers
- 5 Broad Jumps
- 5 MB RDL
- 5 MB Presses
- 5 MB Cleans
------------------------------
- Pass-Through/Figure Eights
- Banded Blackburns
15min AMRAP
- 10 WBS
- 10 Burpees
- 400m Row
Alpha: 20/14
Omega: 16/12
Fitness:14/10
- Foam Roll Lats/Glutes/Quads
- Forward Fold
- Lizard Pose
2022-11-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Kip Swings
- 5 Push-Ups
------------------------------
- PVC Front Rack Stretch
- Banded Low Dragon
*Increase wt.
14min AMRAP
1-2-3-4-5-6-etc.
- Power Clean
- MU
- 200m Run
Alpha: 155/105; MU
Omega: 125/85; C2BPU or Banded/Jumping MU
Fitness: 95/65; PU or Banded PU
- Puppy Dog
- Thread the Needle
- Saddle w/Archer Arms
2022-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Air Squats
- 10 Calorie Row
- 5 Jumping Air Squats
- 10 Calorie Bike
- 5 Glute Bridges
- 100 Back Squats (Bodyweight)
- 50 calorie Row
- 50 calorie Assault Bike
- 50 Back Squats (Bodyweight)
- 25 calorie Row
- 25 calorie Assault Bike
This workout is dedicated to Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront who was killed on February 7, 2008, from wounds suffered from the blast of an improvised explosive device.
- Foam Roll Glutes/Hams
- Dragon Pose
- Ext. Arm Lizard Pose
“Remember, remember the 5th of November, gunpowder, treason and plot; for there is a reason why gunpowder and treason should ne’er be forgot.”
Explosive Ordnance Disposal First Class (EWS/SW/AW/FPJ) Luis Ariel Souffront
2022-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Air Squats
- 10 Jumping Lunges
- 10 Glute Bridges
- 10 Push-Ups
- 5 Superman
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
Increase wt.
Three Rounds
- 1mile Bike
- 20 Clean & Jerk
- 10 C2B Pull-Ups
Alpha: 95/65; C2BPU
Omega: 75/55; PU
Fitness: 55/45; RR
- Legs Up Wall
- Couch Stretch
- Saddle w/Archer Arms
2022-11-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 10 Jumping Air Squats
- 10 Lunges
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
------------------------------
- OH Distraction
*Increase wt.
Ten Rounds
- 200m Run
- 10 Double KB Thrusters
- 100m Farmer Carry
Alpha: 53/35
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Dragon Pose
- Single Forward Fold
2022-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 plank Shoulder Taps
- 30 sec Plank
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
------------------------------
- Banded Blackburns
- PVC Front Rack Stretch
14min AMRAP
- 2 Muscle-Ups
- 4 HSPU
- 8 KBS
- 200m Run
Alpha: MU; HSPU; 70/53
Omega: C2BPU; Pike PU; 53/35
Fitness: PU; HRPU; 44/26
- Puppy Dog
- Double Needle
- Low Dragon
2022-11-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 200m Run
10-9-8-7-6-5-4-3-2-1
- Push-Ups
- Deadlift
- Sit-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 155/105
- Supine Twist
- Twisted Cross
- Thread the Needle
Happy 10th Birthday!!!
2022-10-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike
------------------------------
- Instep Series Stretch
- 31 Power Clean
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Quads/Hams/Glutes/Lats
- Seal Pose
- Lizard Pose
2022-10-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Pumpkin Run
- 10 Pumpkin RDL
- 10 Pumpkin Squats
- 10 Pumpkin Presses
- 10 Pumpkin Cleans
- 10 Pumpkins Sit-Ups
17min AMRAP
- 31 Air Squats
- 10 Deadlifts
- 31 HRPU
- 10 Hang Power Clean
- 31 Pull-Ups
- 10 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Lizard Pose
2022-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Bike
- 10 Lunges
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Push-Ups
- 10 Calorie Row
---------------------------
- Banded Blackburns
*Increase wt.
Three Rounds
- 20 Calorie Bike
- 20 Clean & Jerks
- 20 Calorie Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Seated Straddle
- Pigeon Pose
2022-10-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 5 Yoga Push-Ups
- 5 Wide Grip Push-Ups
- 10 Plank K2E
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
-----------------------
- OH Distraction
*Increase wt.
18min AMRAP
3-6-9-12-15, etc.
- Push Press
- Back Squats
- 30 DU/50 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Low Dragon
- Puppy Dog
- Down Dog
2022-10-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 30 sec Plank
- 30 sec Inverted Hold
- 10 Shoulder Taps
- 5 Push-Ups
- 5 Strict Pull-Ups
-------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Push Press
- 5 Good Mornings
*Increase wt.
Deadlifts (225/155 lb)
Handstand Push-Ups
- Twisted Cross
- Legs Up Wall
- Thread the Needle
2022-10-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 3 G2Feet
-----------------------------
- Pass-Throughs/Figure Eights
- Rope Climb Practice
*Increase wt.
16min AMRAP
- 1 Rope Climb 15'
- 9 Thrusters
- 13 Burpees Over the Bar
- 200m Run
Alpha: Rope; 115/75
Omega: 3G2Feet; 95/65
Fitness: 5 Strict Pull-Ups; 75/55
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
- Puppy Dog
2022-10-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Broad Jumps
- 10 Lunges
- 30 sec Wall Sit
- 10 Air Squats
- 5 Push-Ups
- 5 Swimmers
- 35 DU/70 Singles
---------------------------
- Instep Series Stretch
*Increase wt.
Four Rounds
- 1/2 mile Bike
- 10 Hang Power Cleans
- 50 DU/75 Singles
Alpha: 115/75; DU
Omega: 95/65; DU
Fitness: 75/55; Singles
- Low Dragon
- Couch Stretch
- Saddle Pose
2022-10-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------------------
- Practice BB Cycling increasing wt.
Ten Rounds
- 200m Run
- 3 Bear Complex
- 15 Sit-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Bear = Clean+FS+PP+BS+PP
- Instep Series Stretch
- Ext. Arm Lizard
- Saddle Pose
2022-10-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 5 Air Squats
- 200m Run
- 5 Burpees
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------------------
- Pigeon Pose
6min AMRAP x Three Rounds
- 50 Back Squats
- 25 Bar-Facing Burpees
- Max Calorie Row
- 90 sec Rest
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Glutes/Hams/Calves
- Couch Stretch
- Seal Pose
2022-10-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
Tabata 8x20:10
- Scissor Kicks
- Plank Shoulder Taps
- Flutter Kicks
- Plank K2E
----------------------------------------
- 5 Rocket Jumps
- 5 Kip Swings
- 5 Strict Pull-Ups
*Increase wt.
- 150 DU/250 Singles
- 1 mile Run
- 50 T2B
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Low Dragon
- Seated Straddle
- Bound Ankle
2022-10-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 KB RDL
- 5/5 KB Presses
- 8 Goblet Squats
- 5/5 KB Suitcase DL
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Step-Ups
- 200m Run
----------------------------------------
- Banded Blackburns
- 200m Farmers Carry (2)
- 30/21 Calorie Bike
- 20 KB Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21 Calorie Bike
- 20 KB Suitcase Deadlifts (2)
- 10 KB Box Step Overs (1)
- 30/21 Calorie Bike
- 200m Farmers Carry (2)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Supine Twist
- Dragon Pose
- Pigeon on a Box
2022-10-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 5 Swimmers
- 10 Plank K2E
- 5 Yoga Push-Ups
- 5 Sit-Ups
- 5 Glute Bridges
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
*Increase wt.
Three Rounds
- 50 Lunges
- 400m Run
- 30 Sit-Ups
- 20 Push-Ups
- 10 C2B Pull-Ups
Alpha: C2BPU
Omega: Pull-Ups
Fitness: Banded PU
- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms
2022-10-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 0.5 mile Bike
- 10 Air Squats
- 10 Jumping Lunges
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 KBS
- 5 Goblet Squats
- 5/5 KB Presses
----------------------------------------
- Banded Low Dragon
15-12-9
- Hang Power Clean
- 1.5mile Bike/1200m Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Forward Fold
- Lizard Pose
- Standing Straddle
2022-10-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 400m Run
- Sled Push/Pull
- 10 Lunges
- 5 Jumping Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
20min AMRAP
- 20 OHS
- 20 Back Squats
- 400m Run
45/35
In Honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, who died Oct. 6, 2013, in Zhari District, Afghanistan.
- Foam Roll Lats/Hams/Calves
- Low Dragon
- Legs Up Wall
2022-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
Tabata 8x20:10
- Calorie Bike
- Air Squats
- Calorie Bike
- KBS
----------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 30 Calorie Bike
- 5 Back Squats
- 5 S2OH
- 5 Burpees Over the Bar
- 20 Calorie Bike
- 7 Back Squats
- 7 S2OH
- 7 Burpees to a 6" Target
- 10 Calorie Bike
- 9 Back Squats
- 9 S2OH
- 9 Burpee Box Jumps Over 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Pigeon Pose
- Bound Ankle
- Cat/Cow Pose
2022-10-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- Sled Push/Pull
- 5 Air Squats
- 30 sec Plank
- 250m Row
----------------------------------------
- PVC Front Rack Stretch
- Pass-Throughs
16min AMRAP
- 800m Row
- 8 Front Squats
- 12 Front Rack Lunges
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle w/Eagle Arms
- Couch Stretch
- Foam Roll Glutes/Quads
2022-10-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 12/9 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 10 Plank Shoulder Taps
- 10 Lunges
- 5 KB RDL
- 10 Goblet Squats
-----------------------------------
- OH Distraction
15min AMRAP
- 18 Sit-Ups
- 15/12 Calorie Row
- 9 Deadlifts
Alpha: 205/145
Omega: 155/105
Fitness: 105/70
- Thread the Needle
- Supine Twist
- Lizard Pose
2022-10-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/7 Calorie Bike
- 5 Strict Pull-Ups
- 3 G2Feet
- 5 Yoga Push-Ups
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Air Squats
- 200m Run
----------------------------------------
- Banded Blackburns
- Figure Eights/Pass-Throughs
Five Rounds
- 200m Run
- 1 Rope Climb 15'
- 10/7 Calorie Bike
Alpha: Rope Climb
Omega: 5 Strict Pull-Ups or 3 G2Feet
Fitness: 7 Banded Strict Pull-Ups
- Puppy Dog
- Down Dog
- Low Dragon
2022-10-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Bear Crawl/Crab Walk
- 10 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Rocket Jumps
- 50 DU/75 Singles
----------------------------------------
- Instep Series Stretch
Three Rounds
- 15 Lateral Burpees Over Bar
- 20 Hang Power Cleans
- 50 DU/75 Singles
Alpha: 115/75; DU
Omega: 95/65; DU
Fitness: 75/55; Singles
- Saddle Pose w/Archer Arms
- Dragon Pose
- Twisted Cross
2022-10-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 mile Bike
- 5 Hanging Shoulder Shrugs
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Lunges
--------------------------
- OH Distraction
Bodyweight Bench Press
Pull-ups
1/2 BW; Ring Rows
*Go To Failure
- Thread the Needle
- Twisted Cross
2022-10-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Plank K2E
- 20 Flutter Kicks and Scissor Kicks
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs/Figure Eights
- 10 Banded Pull-Aparts
- 12 T2B
- 20 OH Lunges w/Plate
- 500m Row
Alpha: T2B; 45/35
Omega: K2E; 35/25
Fitness: Leg Levers; 15/10
- Pigeon Pose
- Puppy Dog
2022-10-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Sit-Ups
- 5 Swimmers
- 10 Push-Ups
- 10 Lunges
- 5 Jumping Air Squats
--------------------------
- Banded Blackburns
- 8 Deadlifts
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Supine Twist
- Saddle w/Archer Arms
2022-10-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Leg Levers
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- PVC Pass-Through
- OH Distraction
20-40-60-80-100
- DU/Singles
2-4-6-8-10
- Hang Power Clean
- 20 Sit-Ups
- 200m Run
Alpha: DU; 135/95
Omega: DU; 115/75
Fitness: Singles; 75/55
- Lizard Pose
- Bound Ankle
2022-10-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Warm-up
- 200m Run
- 5 Push-Ups
- 10 Lunges
- 10 KBS
- 5/5 KB Presses
-10 Goblet Squats
- 5 Jumping Air Squats
- 10/7 Calorie Bike
--------------------
- Instep Series Stretch
- PVC Front Rack Stretch
- 5/4 Calorie Bike
- 100m Farmers Carry
- 15 Front Rack Lunges
- 10/8 Calorie Bike
- 100m Farmers Carry
- 10 Front Rack Lunges
- 15/12 Calorie Bike
- 100m Farmers Carry
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20
- Dragon Pose
- Foam Roll Lats/Glutes/Hams/Quads
2022-10-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Swimmers
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Jumping Air Squats
*Every 2min
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Lizard Pose
- Seal Pose
2022-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Push-Ups
- 10 Glute Bridges
- 400m Run
- 11 C2B Pull-Ups
- 5 Bear Complex
Alpha: C2BPU; 135/95
Omega: PU; 115/75
Fitness: Banded/RR; 75/55
- Thread the Needle
- Pigeon Pose
2022-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 5 Broad Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack
- OH Distraction
- 200m Run
- Max Unbroken Push-Ups
- 200m Run
- Max Unbroken T2B
Alpha: T2B
Omega: K2E
Fitness: Hanging Knee Raises
- Twisted Cross
- Saddle w/Archer Arms
2022-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 500m Row
- Max Push Press
*Rest 90 sec
6min AMRAP
- 1000m Row
- Max Push Press
*Rest 90 sec
9min AMRAP
- 1500m Row
- Max Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Legs Up Wall
- Lizard w/Ext. Arms
2022-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10/7 Calorie Row
------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 OHS
- 5 Hang Snatch
- 60 DU/90 Singles
- 30/21 Calorie Row
- 10 Thrusters
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 55/45
- Puppy Dog
- Down Dog
2022-09-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Glute Bridges
- 5 Strict Pull-Ups
--------------------
- 5 Good Mornings
- 5 Back Squats
- 5 Shoulder Press
- 5 Front Squats
- 25/18 Calorie Bike
- 15 AbMat Sit-Ups
- 10 Deadlifts
- 100m Farmers Carry
Alpha: 155/105; 53/35
Omega: 125/85; 44/26
Fitness: 95/65; 35/20
- Single Leg Forward Fold
- Single Leg Saddle
2022-09-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 400m Bike
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
- Fragon Pose
- Dragon
2022-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
Tabata 8x20:10
- Flutter Kicks
- Plank K2E
- Scissor Kicks
- Plank Shoulder Taps
--------------------------
- PVC Pass-Through
- 35 Air Squats
- 25 Floor Press
- 15 WTD Sit-Ups
- 5 Power Snatch
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- Puppy Dog
- Pigeon Pose
2022-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 250m Row
- 10 Jumping Air Squats
- 800m Bike
--------------------------
- OH Distraction
- 800m Run
- 800m Row
- 400m Run
- 400m Row
- 200m Run
- Couch Stretch
- Twisted Cross
2022-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
30 Clean and Jerks, 135# / 95#
- Lizard Pose
- Bound Ankle
2022-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Rocket Jumps
- PVC Snatch Balance
------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Front Squats
- 5 Hang Snatch Pulls
- 5 Hang P Snatch
- 5 OHS
- T2B/K2E/Sit-Ups
- Front Rack Lunges
then;
- 50 Front Squats
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
- Single Leg Saddle
- Foam Roll Quads/Lats/Glutes
2022-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
--------------------
- 5 Glute Bridges
- 5 RDL
- 5 Front Squats
- 5 Front Rack Lunges
- 5 Back Squats
- 5 Good Mornings
- 1 min Deadlifts
- 1 min Lateral Burpees
- 1 min S2OH
- 1 min Rest
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Saddle Pose
- Thread the Needle
2022-09-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Step-Ups
- 10 Sit-Ups
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
- Foam Roll
- Bound Ankle
2022-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Glute Bridges
- 10 Push-ups
- 10 KBS
- 5/5 KB SLRDL
--------------------------
- Fire Hydrant Stretch
- 400m Run
- 30 AbMat Sit-Ups
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 135/95
- Lizard Pose
- Couch Stretch
2022-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Sled Push/Pull
- 10 Push-Ups
- 10 Plank K2E
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 250m Row
--------------------------
- Pass-Throughs/Figure Eights
- PVC Front Rack Stretch
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
- Single Leg Forward Fold
- Single Leg Saddle
2022-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 1/2 mile Bike
- Max Power Snatch
*Rest 90 sec
5min AMRAP
- 1 mile Bike
- Max Power Snatch
*Rest 90 sec
7min AMRAP
- 1.5 mile Bike
- Max Power Snatch
*Rest 90 sec
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Down Dog
- Frog Pose
2022-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------
- OH Distraction
**Go to Failure; then assisted
- 800m Row
- 12 Pull-Ups
- 24 BB Movement*
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose w/Eagle Arms
- Seated Straddle
2022-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
--------------------
- Smash Forearms/Triceps
Buy-In: 800m Run
- 35 DU/50 Singles
1-3-6-9-12-15-18 etc.
- Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Low Dragon
- Dragon Pose
2022-09-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
-------------------------
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 200m Run
- 10 Air Squats
- 10 Leg Levers
- 10 Push-Ups
- 100 AbMat Sit-Ups
- 100 Push-Ups
- 100 Reverse Lunges
Every 3 Minutes
- 100 Meter Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Legs Up Wall
2022-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 5 Push-Ups
- 10 Sit-Ups
- 20 sec 6" Leg Hold
- 5 Rocket Jumps
- 10 Step-Ups
--------------------------
- Scorpion Stretch
- 21/15 Calorie Row
- 9 Box Jumps/Steps 24/20
- 6 Power Cleans
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- Twisted Cross
- Dragon Pose
2022-09-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata (8x20:10)
- Jumping Air Squats
- Plank Shoulder Taps
- KB RDL
- Sit-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
- 8 T2B/K2E/Sit-Ups
- 8 Burpees
- 200m Run
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Forward Fold
- Seal Pose
2022-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Lunges
--------------------------
- 30 sec Squat Hold w/BB
- 400m Row or Ski
- 10 Strict Press
- 10 WTD Sit-Ups
Alpha: 95/65; 45/35
Omega: 75/55; 25/15
Fitness: 45/35; 15/10
- Legs Up Wall
- Couch Stretch
2022-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------
- Pigeon on a Box
- Banded Blackburns
**Go to Failure; then assisted
- 5 Box Jumps/Steps 24/20
- 5 Front Squats
- 5 KB Snatches
*EMOM 5 Burpees
Alpha: 95/65; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
- Dragon Pose
- Saddle w/Archer Arms
2022-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Dragon Pose
- Twisted Cross
2022-09-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Push-Ups
- 5 Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
- 40/30 Calorie Row
- 3 Rope Climbs 15'
- 20 Double KB Deadlifts
- 100 Meter Farmers Carry
Alpha: Rope; 53/35
Omega: 9 Strict PU; 44/26
Fitness: 15 RR; 35/20
- Puppy Dog
- Bound Ankle
2022-09-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 800m Bike
--------------------------
- Instep Series Stretch
- WBS
EMOM
- 5 Deadlifts
Alpha: 20/14; 185/125
Omega: 16/12; 155/105
Fitness: 14/10; 115/75
- Couch Stretch
- Supine Twist
2022-09-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Calorie Rowing
- Push-Ups
- Calorie Biking
- Lunges
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 800m Bike
- 500m Row
- 400m Run
- Down Dog
- Legs Up Wall
2022-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KBS
- 5 KB SLRDL
- 10 Calorie Row
--------------------------
- Banded Low Dragon
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
- 12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- seal Pose
- Saddle Pose
2022-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Banded Blackburns
**Go to Failure; then assisted
- 1/2 Mile Bike
- 30 DU/50 Singles
- 8 Push Press
Alpha: DU; 105/80
Omega: 85/60
Fitness: 70/50
- Puppy Dog
- Lizard Pose
2022-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Step-Ups
-----------------------------
- OH Distraction
- 30 Lunges
- 20 WTD Sit-Ups
- 15 Box Jumps/Steps
- 10 Deadlifts
Alpha: 45/35 ; 30/24; 225/155
Omega: 35/25; 24/20; 185/125
Fitness: 15/10; 20; 155/105
- Twisted Cross
- Supine Twist
2022-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------
- Set Up For WOD
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Fitness: 75/55; RR
- Saddle w/Eagle Arms
- Seated Straddle
2022-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 400m Run
- Max Muscle Ups
Alpha: Ring or Bar
Omega: Burpee Pull-Ups
Fitness: Burpee Jumping PU
- Foam Roll Glutes/Hams/Calves
- Legs Up Wall
2022-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Sit-UPs
- 10 Glute Bridges
- 10 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
--------------------------
- PVC Pass-Throughs
*Every 2 min 10 WBS
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
- Forward Fold
- Seal Pose
2022-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
--------------------------
- Pigeon On a Box
- 15/12 Calorie Row
- 10 KB Box Step-Ups 24/20
- 30 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Couch Stretch
2022-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 10 Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Broad Jumps
- 200m Run
**Go to Failure; then assisted
- 6 T2B/K2E/Sit-Ups
- 6 Deadlifts
- 6 Lateral Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 105/70
- Puppy Dog
- Down Dog
2022-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- RDL
- Shoulder Press
- Lunges
- Glute Bridges
-------------------------
- Banded Blackburns
- 30/20 Calorie Row
- 8 Hang Clean & Jerks
- 7 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Thread the Needle
2022-08-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Jumping Air Squats
- 15 Sit-Ups
- 20 Pull-Ups
- 30 GHD Sit-Ups
- 400m Row
- 50 DU/75 Singles
Alpha: PU; GHD; DU
Omega: Banded; WTD SU; DU
Fitness: RR; Sit-Up; Singles
- Dragon
- Bound Ankle
2022-08-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 30 sec HS Hold
- 800m Bike
2-4-6-8-10-etc.
- HSPU
- Calorie Bike
- Back Squat
Alpha: HSPU; 135/95
Omega: HRPU; 115/75
Fitness: PU; 75/55
- Lizard Pose
- Thread the Needle
2022-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 3 Calorie Row
- 6 Sit-Ups
- 3 Rocket Jumps
- 12 KBS
--------------------------
- PVC Front Rack Stretch
- Pass-Through/Figure Eights
- 9/6 Calorie Row
- 6 T2B/K2E/Sit-Ups
- 3 Hang Power Snatch
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
- Single Leg Saddle
- Pigeon Pose
2022-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Wall Sit
- Plank
- Lunges
- Plank K2E
20min AMRAP
- 5 C2B Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 2 min - 200m Run
Alpha: C2BPU
Omega: PU
Fitness: Banded/RRx2
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
2022-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 30 Wall Sit
- 5 Push-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 50 Sit-Ups
- 40 Box Jumps/Steps 24/20
- 30 Front Rack Lunges
- 20 Push Press
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
- Puppy Dog
- Single Leg Forward Fold
2022-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 KB SLRDL
- 8 Gobelt Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 10 KB Glute Bridges
- 10 Push-Ups
------------------------------
- Banded Blackburns
- 400m Row
- 200m Run
--------------------
10 Rounds
- 5 KB Deadlifts
- 5 KB Floor Press
- 5 KB Power Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Tall Saddle
- Seated Straddle
2022-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10/7 Cal Bike
- 15/12 Calorie Row
- 12 Burpees
- Seal Pose
- Thread the Needle
2022-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Push-Ups
- 800m Bike
- Deadlift
- Floor Press
- Power Clean
**Record time in Notes
- Frog Pose
- Dragon Pose
2022-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- Sled Push/Pull
- 30 sec Plank
- 10 Swimmers
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
----------------------------
PVC Front Rack Stretch
- 400m Run
- 30 DU/60 Singles
- 10 OH WTD Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
- Puppy Dog
- Saddle W/Eagle Arms
2022-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 8 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- PVC Pass-Through/Figure Eights
400m Run
15 Overhead Squats, 95# / 65#
- Legs Up Wall
- Down Dog
2022-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Mtn Climbers
- Air Squats
- Plank Shoulder Taps
- Lunges
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- Thrusters
- 30 DU/45 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
- Foam Roll Lats/Glutes/Hams/Calves
- Tall Saddle
2022-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 8 Step-Ups/Jumps
- 5/5 KB Presses
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
- 10 Alt. KB Snatches
- 8 Box Jumps/Steps 24/20
*Every 2 min
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Seated Straddle
2022-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
**Set-Up for WOD**
- 6 Rope Climbs*
- 31 Deadlifts
- 31 S2OH
- 31 Power Cleans
- 31 Front Squats
**Buy Out**
- 2017m Row
95lbs Men
65lbs Ladies
*31 Pull-Ups or RR
who lost their life on 8/6/2017 in the Tangi Valley of Wardak Province after an RPG hit their Chinook helicopter. The single, largest loss of Life in US Navy SEAL History.
***60min Time Cap***
- Ext. Arm Lizard Pose
- Supine Twist
2022-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2022-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
- 1 mile Bike
- 500m Row
- 400m Run
- Seal Pose
- Saddle Pose
2022-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5/5 KB SLRDL
- 5/5 KB Presses
- 5/5 KB Cleans
- 5/5 Suitcase KB Lunges
- 10 Box Step-Ups
--------------------------
- Pigeon on a Box
- 10/8 Calorie Row
- 8 Single KB Hang Clean
- 6 Single KB Box Step-Ups 24/20
- 200m Run
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Cat/Cow Pose
2022-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Jumping Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 10 Push-Ups
- 5 Rock Jumps
- 10 Ring Rows
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
- Max Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Couch Stretch
- Supine Twist
2022-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Push-Ups
- 10 Air Squats
- 10 Calorie Bike
-------------------------------
- Banded Blackburns
- 15 Plate Raises 25/15
- 7 Push-Ups
- 14 WBS
*Every 2 min 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Thread the Needle
- Dragon Pose
2022-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 10 Swimmers
- 10 Glute Bridges
- 200m Row
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
- 400/300m Row
- 2 Rope Climbs 15'
- 10 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Puppy Dog
- Twisted Cross
2022-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges
- 200m Run
- 30 sec Plank
- 10 Air Squats
- 10 Calorie Bike
--------------------------
- 5 Glute Bridges
- 5 RDL
- 5 Shoulder Press
- 5 Good Mornings
- 12 Push Press
- 9 T2B/K2E/Sit-Ups
- 7/5 Calorie Bike
- 200m Run
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
- Saddle w/Eagle Arms
- Instep Series Stretch
2022-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 10 Push-Ups
- 10 Glute Bridges
- 5 Swimmers
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
--------------------------
- Pigeon on Box
- 10 Burpees
- 10 Back Squats
- 10 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Pigeon on Box
- Down Dog
2022-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
- DU
50-40-30-20-10
- Calorie Row
- Sit-Ups
150-120-90-60-30
- Seal Pose
- Forward Fold
2022-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Push-up
- 10 Air Squats
- 5 Strict Pull-Ups
- 1/2 mile Bike
- 100 HRPU
- 3 mile Bike (4800m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- Foam Roll Glutes/Hams
- Lizard Pose
2022-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Plank Shoulder Taps
- Calorie Row
- Plank
- KBS
------------------------------
- 5 Bent Over Row
- 5 Shoulder Presses
- 5 Front Squats
- 5 Hang Power Cleans
- 5 Good Mornings
- 9 Hang Power Cleans
- 45 Air Squats
- 15/12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Puppy Dog
2022-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Glute Bridges
- Sled Push/Pull
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 135/95; Sit-Ups
- Seal Pose
- Seated Straddle
2022-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Presses
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Pigeon on a Box
- 800m Run
- 15 Front Squats
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Single Leg Forward Fold
- Single Leg Saddle
2022-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5/5 KB Single Arm Pulls
- 5/5 KB Single Arm Presses
- 8 Goblet Squats
- 5 Rocket Jumps
- 10 Lunges
--------------------------
- Pass-Through/Figure Eights
- OH Distraction
- 100 DU/150 Singles
- 30 Push-Ups
- 50 KB Snatches
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Low Dragon
- Thread the Needle
2022-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Flutter Kicks
- MB RDL
- Scissor Kicks
- MB Squats
--------------------------
- 500m Row
- Instep Series Stretch
- 15 Sit-Ups
- 10 WBS
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
2022-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Lunges
------------------------
- Banded Blackburns
- 70 HRPU
- 1.5 mile Bike (2400m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- Lizard Pose
- Puppy Dog
2022-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Join us for Fannie Lou's Ice Cream
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Sit-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 800m Bike
- 1mile Bike
- 30 C2B Pull-Ups
- 800m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Instep Series Stretch
- Standing Straddle
2022-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 50 DU/100 Singles
- Run
20-40-60-80
- DU/Singles x2
5-10-15-20
- Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Couch Stretch
2022-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- 15/12 Calorie Row
- 7 Thrusters
- 7 C2B Pull-Ups
- 7 Burpees
Alpha: 75/55; C2BPU
Omega: 55/45; PU
Fitness: 45/35; RR
- Saddle w/Eagle Arms
- Dragon
2022-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 KB SLRDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 5/5 KB Snatch
--------------------------
- Figure Eights/Pass-Throughs
- OH Distraction
- 15 OHS
- 30 KB Hang Snatches
- 60 DU/90 Singles
Alpha: 95/65; 53/35; DU
Omega: 75/55; 44/26; DU
Fitness: 45/35; 35/20; Singles
- Puppy Dog
- Down Dog
2022-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 15 Calorie Bike
- 45 Hang Power Cleans
- 15 Calorie Bike
- 30 S2OH
- 15 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Legs Up Wall
- Single Leg Forward Fold
2022-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------
- Banded Blackburns
- 50 HRPU
- 1 mile Run
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- Thread the Needle
- Saddle w/Archer Arms
2022-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Step-Ups
- 200m Run
- 500/400 Meter Row
- 12 Front Squats
- 21 Box Jumps 24/20
Alpha: 155/105
Omega: 125/80
Fitness: 115/75
- Foam Roll Quads/Glutes
- Seal Pose
2022-07-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 15/12 Calorie Bike
- 10 Burpees
*Rest 5 Minutes
Five Rounds
- 10 Power Cleans
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Seated Straddle
- Lizard w/Ext. Arms
2022-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB OHS
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- Deadlifts
- 200m Run
- Double KB S2OH
- 200m Run
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
- Low Dragon
- Seated Forward Fold
2022-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Stop by for a treat
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Jumping Lunges
- 10 Air Squats
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
- 3 Bar Muscle-Up/5 Pull-Ups
- 10 Air Squats
- 15 AbMat Sit-Ups
- Max Calorie Row
Alpha: MU
Omega: Kipping/Banded
Fitness: RR
- Thread the Needle
- Couch Stretch
2022-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Drag/Push
- 10 Lunges
- 8 Step-Ups
- 10 Air Squats
- 30 sec Wall Sit
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Pigeon on a Box
- 40 DU/80 Singles
- 20 Push-Ups
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- Lizard Pose
- Twisted Cross
2022-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- Banded Blackburns
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Single Leg Saddle Pose
- Bound Ankle
2022-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***8AM CLASS ONLY***
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
- Lizard Pose
- Couch Stretch
2022-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 50 Thrusters
- 30 Bar-Facing Burpees
- 50 Thrusters
- 1000/800m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Twisted Cross
- Lizard w/Ext. Arms
2022-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Jumping Lunges
- 10 Push-Ups
- 200m Run
- 5/5 Single Leg RDL
- 800m Bike
- 25 Deadlift
- 800m Bike
- 25 Floor Press
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Pigeon Pose
- Down Dog
2022-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Snatches
- 15 KBS
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- Bound Ankle
- Foam Roll Glutes/Hams
2022-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 10 Glute Bridges
--------------------------
- Instep Series Stretch
- Hang Power Snatch
- 400m Run
- Pull-Ups
Alpha: 95/65
Omega: 75/55; Banded
Fitness: 45/35; RR
- Dragon Pose
- Saddle w/Eagle Arms
2022-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- OH Distraction
- 500m Row
- 15 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seal Pose
- Thread the Needle
2022-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- Duck Walk
----------------------------
- Banded Blackburns
- Push Press
- Front Squat
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Twisted Cross
2022-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 5 Push-Ups
- 500m Row
- 10 Lunges
- 10 Shoulder Planks
- 1600m/1 mile Bike
- 50 WBS
- 3200m/2 mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
- Sphinx Pose
- Instep Series Stretch
2022-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 200m Run
- Sled Pull
- Bear Crawl
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 1 Deadlift
- 1 Burpee Pull-Up
- 1 KB Thruster (1bell)
- 2 Deadlifts
- 2 Burpee Pull-Ups
- 2 KB Thrusters
- etc.
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
- Lizard Pose
- Bound Ankle
2022-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 10 Step-Ups
- 10 Lunges
- 5 Rocket Jumps
--------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Snatch Grip Press
- 5 OHS
- 5 Hang Power Snatch
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Thread the Needle
- Dragon Pose
2022-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Air Squats
- Flutter Kicks
- Lunges
- Scissor Kicks
--------------------------------
- Banded Pigeon Pose
- AbMat Sit-ups
- OH Plate Lunges
Alpha: 45/35
Omega: 35/25
Fitness: 25/15
- Seal Pose
- Single Leg Saddle
2022-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 250m Row
- 150 DU/200 Singles
- 800m Run
- 150 DU/200 Singles
- 1000/800m Row
Omega: DU
Fitness: Singles
- Low Dragon
- Legs Up Wall
2022-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
- 800m Bike
- 10 Front Squats
- Max Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Tall Saddle Pose
- Single Leg Forward Fold
2022-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
USA Powerlifting Competition
- $10 Entry
Come and Watch athletes lift from several southern states
2022-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Calorie Row
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Squat Clean
- 15 WBS
- 20 Calorie Row
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
- Forward Fold
- Puppy Dog
2022-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 0H Distraction
- 400m Run
- 20 GHD Sit-Ups/WTD Sit-Ups/Sit-Ups
- 10 Burpees
Alpha: GHD
Omega: 25/15
Fitness: Sit-Ups
- Couch Stretch
- Bound Ankle
2022-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Step-Ups
- 10 Calorie Bike
--------------------------------
- Instep Series Stretch
- 15 Calorie Bike
- 30 KB Snatches
- 15 Burpee Box Jumps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Dragon Pose
- Seated Forward Fold
2022-06-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
- 10 Air Squats
- 250m Row
--------------------------------
- 2min DU Practice
- 30 Push Press
- 100 DU/150 Singles
- 500m Row
- 30 Front Squats
- 100 DU/150 Singles
- 500m Row
- 30 Thrusters
- 100 DU/150 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Twisted Cross
- Thread the Needle
2022-06-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Trhough
- 10 OHS w/PVC
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 KBS
- 5/5 KB Presses
- 5/5 KB Single Leg RDL
--------------------------------
- Banded Blackburns
- 800m Bike
- 12 Deadlifts
- 30 AbMat Sit-ups
- 100m Farmers Carry
Alpha: 185/125; 53/35
Omega: 155/105; 44/26
Fitness: 135/95; 35/20
- Seal Pose
- Supine Twist
2022-06-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Pull-Ups
--------------------------------
- OH Distraction
- 50 WBS
- 3200m/2mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
- Seal Pose
- Foam Roll Glutes/Hams/Calves
2022-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Glute Bridges
- 10 Calorie Row
--------------------------------
- 5 RDL
- 5 Good Mornings
- 5 Back Squats
- 10 T2B/K2E/Sit-Ups
- 10 Burpees
- 10 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Forward Fold
- Seated Straddle
2022-06-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Snatch High Pull
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- 9 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
Alpha: 225/155; DU; 20/14
Omega: 185/125; DU; 16/12
Fitness: 135/95; Singles; 14/10
- Seal Pose
- Down Dog
2022-06-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Dips
- 800m Bike
--------------------------------
- Instep Series Stretch
- 800m Run
- 30 KBS
- 15 Floor Press
Alpha: 70/53; 135/95
Omega: 53/35; 115/75
Fitness: 44/26; 95/65
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
2022-06-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Drag
- 10 Reverse Lunges
- 5 KB RDL
- 5 KB Presses
- 10 KBS
--------------------------------
- Banded Blackburns
- 200m Run
- 15 KB Reverse Lunge Steps (1 bell)
- 10-1 KB S2OH (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Puppy Dog
- Low Dragon
2022-06-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 5/5 Box Steps
--------------------------------
- OH Distraction
- 7 Box Jump Overs 24/20
- 7 C2B Pull-Ups
- 7 Power Cleans
Every 5 min
- 400m Run
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RRx2; 55/45
- Thread the Needle
- Lizard Pose
2022-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Drag
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Scapula Push-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 200m Run
- 400m Run
- 21 Lateral Barbell Burpees
Then,
21-15-9
- Deadlifts
- 400m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Legs Up Wall
- Thread the Needle
2022-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- Bear Crawl
- Duck Walk
- 10 Glute Bridges
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
- 20 C2B Pull-Ups
12-9-6
- Front Squats
- 50 DU/75 Singles
Alpha: C2BPU; 135/95; DU
Omega: PU; 115/75; DU
Fitness: RR; 75/55; Singles
- Single Leg Saddle
- Bound Ankle
2022-06-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 WTD Push-Ups 15/10
- 5 WTD Sit-Ups15/10
- 5 WTD Lunges15/10
- 5 Plate Raises
- 5 Rocket Jumps
--------------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
- 30 WTD Push-Ups
- 40 WTD Sit-Ups
- 50 OH WTD Lunges
Alpha: 35/25
Omega: 25/15
Fitness: 15/10
- Supine Twist
- Dragon Pose
2022-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 500m Row
- 10 Push-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
- Standing Straddle
- Single Leg Forward Fold
2022-05-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Pull
- 200m Run
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
- Low Dragon
- Seal Pose
2022-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8AM Only Class
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.
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
2022-05-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 10 Sit-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 800m Run
- 25 AbMat Sit-Ups
- 800m Bike
- 30 KB Hang Snatches
- 800m Bike
- 40 KB Lunges
- 800m Bike
- 45 KBS
- 800m Bike
- 50 KB Box Steps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Couch Stretch
- Lizard Pose
2022-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 5 Strict Pull-Ups
- 7 Push-Ups
- 12 Air Squats
- 15 Lunges
- 200m Run
- 200m Run
- 10 Pull-Ups
- 400m Row
- 20 Push-Ups
- 800m Bike
- 30 Air Squats
- Couch Stretch
- Legs Up Wall
2022-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
--------------------------------
- Forearm Stretch
- 400m Run
Three Rounds
- 3 Power Cleans
- 6 Push-ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Instep Series Stretch
- Thread the Needle
2022-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Double KB RDL
- 5 Double KB Presses
- 5 Double KB Clean
- 5 Double KB Front Squats
- 5 Double Russian KBS
- 10 KB Glute Bridges
- 10 Double KB Floor Press
- 400m Run (800m Bike)
- 30 KB Bench Press (2 bells)
- 200m Farmer Carry (2 bells)*
- 10 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RRx2
- Down Dog
- Twisted Cross
2022-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges
- 5 Rocket Jumps
- 400m Run
--------------------------------
- Banded Blackburns
- 300 DU/450 Singles
- 2000m Row
- Dragon
- Seal Pose
2022-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Pull-Ups
- 200m Row
- 50 Floor Press
- 400m Run
- 30 Power Clean
- 200m Row
- 10 Glute Bridges
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Supine Twist
- Ext. Arm Lizard
2022-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 50 T2B/K2E/Sit-Ups
- 50 Box Jump/Step Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Single Leg Forward Fold
- Down Dog
2022-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
--------------------------------
- Smash Forearms/Triceps
- 500/400m Row
- 15 Squat Clean
- 500/400m Row
- 9 Squat Clean
- 500/400m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Supine Twist
- Thread the Needle
2022-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 MB Presses
- 5 MB Squats
- 5 MB Clean
- 200m Run
- 5 Push-Ups
- 5 Dips
- 10 Air Squats
--------------------------------
- PVC Front Rack Stretch
- 200m Run
- 10 Burpees
- 25 Max Wallballs
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Saddle w/Archer Arms
2022-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 3 Pull-Ups
- 7 Push-Ups
- 10 Air Squats
- Sled Push/Pull
--------------------------------
- 10 WTD Glute Bridges
- 1 min Pull-Ups
- 2 min Push-Ups
- 3 min Air Squats
*Rest 1 min
Alpha: Pull-Ups
Omega: Banded or Jumping Pull-Ups
Fitness: Ring Rows
- Single Leg Split
- Dragon Pose
2022-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Drag
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------------
- Banded Blackburns
- 400m Run
- 20 Push-Ups
- 800m Bike
- 50 Air Squats
- Ext. Arm Lizard
- Seated Straddle
2022-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Crab Walk
- 10 Glute Bridges
- 10 Sit-Ups
- 8 Step-Ups
- 10 Push-Ups
- 10 Lunges
--------------------------------
- Banded Low Dragon
- 27 Sit-Ups
- 21 Box Jumps/Steps 24/20
- 15 Deadlifts
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Foam Roll Quads/Glutes/Hams/Lats
- Legs Up Wall
2022-05-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Air Squats
- 5/5 Lunges
- 5 Push-Ups
- 5 Hanging Scapula Pulls
- 5 Pull-Ups
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
***Every 5 min; 400m Run
- Legs Up Wall
- Lizard Pose
2022-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Jumping Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 WTD Glute Bridges
- 5/5 KB Floor Press (2)
- 10 Double Russian KBS
- 5/5 KB Presses (2)
--------------------------------
- Banded Blackburns
- 15 Power Snatches
- 1 mile Bike
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle Pose
- Seated Straddle
2022-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Pish-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 5 Step-Ups
- 10 Lunges
--------------------------------
- PVC Fromt Rack Stretch
- Figure Eights/Pass-Throughs
2-4-6-8-10-12...etc
- WTD KB Step-Up (1 bell)
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Single Leg Split
- Seal Pose
2022-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Down Dog
- Twisted Cross
2022-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Calorie Bike
- 10 Lunges
- 5 Calorie Bike
- 10 Jumping Air Squats
- 5 Calorie Bike
--------------------------------
- OH Distraction
- 30 Back Squats
- 10 Calorie Bike
- 20 Front Squats
- 10 Calorie Bike
- 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Thread the Needle
- Puppy Dog
2022-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 10 Lunges
- Duck Walk
- 10 Goblet Squats
- 10 KB RDL
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
- 400m Run
- 1000m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Single Leg Split
- Supine Twist
2022-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 20 Push-Ups
- 40 AbMat Sit-Ups
- 60 DU/90 Singles
- 800m Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Forward Fold
- Down Dog
2022-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Broad Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 400m Run
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Thread the Needle
- Twisted Cross
2022-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/KB
- 5 Squat Jumps w/KB
- 10 KBS
- 5/5 KB Presses
- 10 Plank Shoulder Taps
- 10/7 Calorie Row
--------------------------------
- PVC Front Rack Stretch
- 21 KBS
- 12 Burpee Box Jumps/Steps 24/20
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Legs Up Wall
2022-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata (8x20:10)
- WTD Glute Bridges 35/18-20
- Sit-Ups
- WTD Wall Sits 25/15
- Planks
- 200m Run
--------------------------------
- Instep Series Stretch
- 10/7 Calorie Bike
- 15 T2B/K2E/Sit-Ups
- 20 WBS
Alpha: T2B; 20/14
Omega: K2E; 16/12
Fitness: Sit-Ups; 14/10
- Seated Straddle
- Dragon Pose
2022-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
--------------------------------
- Banded Blackburns
- 9 Burpees
- 400m Run
- 15 Burpees
- 800m Run
- 21 Burpees
- Single Leg Forward Fold
- Single Leg Saddle
2022-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Push-Ups
- 5 Glute Bridges
- 10 Swimmers
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 45 Hang Power Cleans
- 30 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- Supine Twist
- Twisted Cross
2022-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Pull/Push
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 25 T2B/K2E/Sit-Ups
- 30 Power Cleans
- 35 Burpees
- 400m Run
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Us; 75/55
- Seal Pose
- Forward Fold
- Foam Roll
2022-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Swimmers
- 5 V-Ups
- 5 KB Box Step-Ups
- 5 Goblet Squats
- 10 KB Lunges
- 15 KBS
--------------------------------
- Smash Forearms/Triceps on Bar Collar
Three Rounds
- 15/12 Calorie Row
- 25 Box Jumps/Steps 24/20
- 25 Sit-Ups
- 15 Front Rack KB Lunges (2 bells)
Buy-Out: 200m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Thread the Needle
2022-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 10 Step-Ups
- 5 Box Dips
- 5 Push-Ups
- 5 Rocket Jumps
--------------------------------
- 5 RDL
- 5 Clean Pull
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Hang Cleans
- 800m Bike
- 12 Back Rack Lunges
- 15 Push-Ups
- 21 Box Jumps/Step Ups 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Dragon
- Foam Roll Glutes/Hams/Quads
2022-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------------
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 200m Row
- 400m Run
- Max Unbroken Strict Pull-Ups
- 400m Row
- Max Unbroken Bench Press
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Single Leg Saddle
- Seated Straddle
2022-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Squat Jumps
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
--------------------------------
- Banded Blackburns
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
Fitness: 75/55
- Twisted Cross
- Thread the Needle
2022-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Duck Walk
- 10 Plank K2E
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 Calorie Bike
- 30 Calf Raises
--------------------------------
- Instep Series Stretch
- 21 Thrusters
- 100 DU/150 Singles
- 15 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle w/Archer Arms
- Single Leg Forward Fold
2022-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 800m Bike
- 800m Run
- 10 Rope Climbs 15'
- 800m Run
- 50 Burpees
Alpha: 135/95; Rope Climbs
Omega: 95/65; 30 Pull-Ups
Fitness: 65/45; 50 Ring Rows
- Saddle w/Eagle Arms
- Couch Stretch
2022-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 10 Swimmers
- 10 V-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
--------------------------------
- OH Distraction
- 50 Shoulder to Overhead
- 50 Shoulder to Overhead
- Max Shoulder to Overhead
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Hang Power Cleans
- 50 Hang Power Cleans
- Max Hang Power Cleans
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Front Squats
- 50 Front Squats
- Max Front Squats
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- Thread the Needle
- Saddle Pose
2022-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 10 Sit-Ups w/KB
- 800m Bike
- 10 Lunges w/KB
- 200m Run
- 15 KBS
--------------------------------
- Wrist Mobility w/Band
- Smash Forearms/Triceps
- 400m Row
- 20 Sit-Ups
- 800m Bike
- 20 Lunges
- 400m Run
- Seated Straddle
- Legs Up Wall
2022-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Step-Ups
- 250m Row
--------------------------------
- Instep Series Stretch
- 500m Row
- 12 Deadlifts
- 21 Box Jump/Step Overs 24/20
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Down Dog
- Seal Pose
2022-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Lunges
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
- PVC Pass-Throughs
- 400m Run
- 15 Overhead Squats
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Low Dragon
- Dragon Pose
2022-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Sit-Ups
- Duck Walk
- 10 Push-Ups
- 10 Strict Pull-Ups (break-up)
--------------------------------
- Banded Blackburns
- 50 Push-Ups
- 50 Sit-Ups
- 50 Air Squats
**Every 2 Minutes 10/7 Cal Bike
Alpha: C2BPU
Omega: PU
Fitness: Banded or RR
- Foam Roll Quads/Glutes
- Twisted Cross
2022-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 400m Run
- 10 Air Squats
- 1 Minute WBS
- 1 Minute Box Jump Overs 24/20
- 1 Minute Burpees
- 1 Minute Calorie Row
*Rest 2 Minutes
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Instep Series Stretch
- Pigeon Pose
2022-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Bear Craw/Crab Walk
- 10 Glute Bridges
- 10 Air Squats
- 5 MB Cleans
- 5 MB Presses
- 500m Row
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Lizard Pose
- Seated Forward Fold
2022-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Sit-Ups
- 10 Swimmers
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- OH Distraction
Double-unders
Sit-ups
- Seal Pose
- Foam Roll Quads/Glutes/Hams/Calves
2022-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
-5 Broad Jumps
- 10 Glute Bridges
- 200m Run
- 20/15 Calorie Row
- 20 Power Clean
- 20/15 Calorie Bike
- 20 Floor Press
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Dragon Pose
2022-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 8 KB Box Steps
--------------------------------
- Banded Blackburns
- 30 KBS
- 30 Goblet Squats
- 30 Box Jumps/Steps 24/20
- 30 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Lizard Pose
- Seated Straddle
2022-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata 8x20:10
- Lunges
- Sit-Ups
- Air Squats
- Wall Sits
- 10 Calorie Row
--------------------------------
- Instep Series Stretch
- 15 T2B/K2E/Sit-Ups
- 400 Meter Run
- 20/15 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- Forward Fold
- Saddle Pose
2022-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Team Florida of Pensacola Weightlifting Meet
2022-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
- 5/5 KB Rows
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Twisted Cross
- Seated Foreward Fold
2022-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Glute Bridges
1-Mile Run
2k Row
1-Mile Run
- Twisted Cross
- Seated Straddle
2022-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Banded Blackburns
5 Pull-ups
10 Push-ups
15 Squats
- Legs Up Wall
- Supine Twist
2022-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
- 800m Bike
------------------------------
- OH Distraction
- 5 Bear Complex
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Lizard Pose
- Twisted Cross
2022-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- Sled Drag/Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Goblet Squats
------------------------------
- PVC Front Rack Stretch
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Dragon Pose
- Saddle Pose w/Archer Arms
2022-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- Sled Push
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
------------------------------
- PVC Front Rack Stretch
- 30 T2B/K2E/Sit-Ups
- 15 Clean & Jerks
- 500m Row
- 20 T2B/K2E/Sit-Ups
- 10 Clean & Jerks
- 500m Row
- 10 T2B/K2E/Sit-Ups
- 5 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Pigeon Pose
2022-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Push-Ups
- 10 Sit-Ups
- 5 Broad Jumps
- 8 Lunges w/PVC Pass-Through
- 10 OHS w/PVC
- 400m Run
- 15 OHS
- 3 Rope Climbs 15'
Alpha: 95/65; Rope Climbs
Omega: 75/55; 9 Strict Pull-Ups
Fitness: 45/35; 15 RR
- Thread the Needle
- Dragon Pose
2022-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
- WTD Push-Ups 25/15
- WTD Sit-Ups
Tabata 8x20:10
- WTD Lunges 35/25
- WTD Wall Sits
- 200m Row
- 20 Sit-ups
Alpha: GHD Sit-Ups
Omega: 15/10 Wtd Sit-Ups
Fitness: Sit-Ups
- Seal Pose
- Instep Series Stretch
2022-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 5/5 KB Rows
- 15 KBS
- 200m Run
------------------------------
- OH Distraction
- 16 KBS
- 12 Alt. Single KB Clean
- 8 Calorie Bike
- 6 Alt. KB Snatch
- 200m Run
Alpha: 53/35
Omega: 44/25
Fitness: 35/20
- Saddle w/Eagle Arms
- Twisted Cross
2022-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 Air Squats
------------------------------
- Banded Blackburns
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Forward Fold
- Frog Pose
2022-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10 Glute Bridges
------------------------------
- Banded Low Dragon
- 15 Hang Power Cleans
- 1.0 mile Bike
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- Legs Up Wall
- Dragon Pose
2022-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
- Clusters
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Dragon Pose
- Legs Up Wall
2022-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Sit-Ups
- 10 Lunges
- 10 PVC Snatch Balance
- 10 OHS
------------------------------
- Pass-Throughs and Figure Eights
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
12-9-6
- Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
- Saddle w/Eagle Arms
- Supine Twist
2022-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 10 Pull-Aparts
- 250m Row
- WTD Sit-Ups
- Plank
Tabata 8x20:10
- Wall Sits
- Lunges
- 500m Row
18-15-12-9-6-3
- Lateral Burpees Over Erg
- Seal Pose
- Bound Ankle
2022-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- Bear Crawl/Crab Walk
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 800m Bike
- 30 sec Plank
- Front Squats
- Push Press
** 30 Calorie Bike
21-15-9
- Box Jumps/Steps 24/20
3-2-1
- Rope Climbs 15'
Alpha: 115/75; Rope Climb
Omega: 95/65; x3 Strict Pull-Ups
Fitness: 75/55; x5 RR
- Foam Roll Quads/Glutes/Hams
- Low Dragon
2022-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Seal Pose
- Seated Forward Fold
2022-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 225/155; 20/14
Omega: C2BPU; 185/125; 16/12
Fitness: Banded PU/RR; 135/95; 14/10
- Supine Twist
- Saddle Pose
2022-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35 lb)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out: 4 Sets of 5 Deadlifts (80% max)
- Saddle Pose
- Supine Twist
2022-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 800m Bike
------------------------------
- Pass-Throughs and Figure Eights
- 30/20 Calorie Row
- 200m Run
- Max Calorie Bike
- Seated Forward Fold
- Low Dragon
- Foam Roll Glutes/Hams
2022-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
30 sec Work/30 sec Rest
- BB Bicep Curls
- BB Skull Crushers
- Chin-Ups
Every 2min (Start :00)
- 250m Row
- Instep Series Stretch
- Lizard Pose
2022-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 50 DU/50 Singles
------------------------------
- OH Distraction
- 10 S2OH
- 30 DU/45 Singles
- 50' Front Rack Lunge
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Thread the Needle
- Pigeon Pose
2022-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Saddle Pose w/Eagle Arms
2022-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
- Low Dragon
- Instep Series Stretch
2022-03-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***No Class***
- Pancake Breakfast
- Crawfish Boil with ADoor Realty
- Parking Lot Closed off to clients
- Arrive Early (7am) to have a spot
2022-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 36 DU/36 Singles
- 10 Front Squats
- 10 Shoulder Press
- 5 Hanging Shoulder Shrugs
- 30 DU/30 Singles
- 5 RDL
- 10 Thrusters
- 5 Kip Swings
--------------------------
- PVC Front Rack Stretch
- 5 Thrusters 45/35
- 5 Kip Swings
- 5 Thrusters 75/55; 65/50
- 5 Pull-Ups
- 5 Thrusters 95/65; 75/55
- 5 C2B Pull-Ups
- 30 DU/30 Singles
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
- Low Dragon
- Dragon Pose
- Twisted Cross
2022-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Air Squats
- 5/5 Lunges
- 30 sec Plank
- 5 Dips
- 5 Strict Pull-Ups
- 200m Run
- Jumping Lunges
- Wall Sit
Tabata 8x20:10
- Push-Ups
- Plank
- 1 Burpee Pull-Up
- 15 WBS
- 2 Burpee Pull-Ups
- 15 WBS
- 3 Burpee Pull-Ups
- 15 WBS
...Keep Going adding 1 Burpee PU each round
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Seated Forward Fold
- Ext. Arm Lizard Pose
2022-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 50 DU/75 Singles
- 5 Broad Jumps
- 10 Push-Ups
- 5 Spider Man Push-Ups
- 5/5 SLRDL
- 10 Goblet Squats
- 5/5 KB Presses
--------------------------
- OH Distraction
- 80 Calorie Bike
- 60 Box Jump Overs 24/20
- 40 Dumbbell Push Jerks
- 200 Meter Farmer’s Carry
Alpha: DU; 50/35
Omega: DU; KB 44/26
Fitness: Singles; KB 35/20
- Saddle w/Archer Arms
- Pigeon Pose
2022-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Jumping Air Squats
- 20 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs and Figure Eights
- 21 Deadlifts
- 15 T2B/Knee Raises/Sit-Ups
- 9 Snatches
Alpha: 115/75; T2B
Omega: 95/65; Knee Raises
Fitness: 75/55; Sit-Ups
- Lizard Pose
- Down Dog
2022-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Dips
- 5 Strict Strict Pull-Ups
- 12 Calorie Bike
--------------------------
- Instep Series Stretch
- 42 Calorie Bike
- 21 HRPU
- 30 Calorie Row
- 15 Ring Dips/Matador/Bench
- 18 Calorie Bike
- 9 HSPU/30sec HS Hold/3 Wall Walks
Alpha: Ring; HSPU
Omega: Matador; HS Hold
Fitness: Bench; WW
- Saddle w/Eagle Arms
- Straddle Pose
2022-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 9AM
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms
2022-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices
--------------------------
- 200m Run
- 5 Push-Ups
- 10 Plank K2E
- 10 Spiderman Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Tuck Jumps (Knee to Chest)
- 10 Banded Good Mornings
- 200m Row/400m Bike
- 5-5-3-3
Two Sets (WOD Pace)
- 7 Deadlifts
- 3 Burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
- Dragon Pose
- Supine Twist
- Down Dog
2022-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 200m Run
- Sled Drag
- 10 Lunges
- 5/5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Glute Bridges
- 10 Sit-Ups
30 sec Work/30 sec Rest
- Battle Ropes
- WTD Sit-Ups
- Shoulder Press 45/35
- 30 Russian KBS
- 20 KB Goblet Reverse Lunges
- 800m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Legs Up Wall
- Dragon Pose
2022-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 OHS w/PVC
- 12/9 Calorie Bike
--------------------------
- Pass-throughs/Figure-Eights
- 2 Rope Climbs 15'
- 12/9 Calorie Bike
- 8 OHS
Alpha: Rope Climb; 95/65
Omega: 6 Strict Pull-Ups; 75/55
Fitness: 12 Ring Rows; 45/35
- Saddle w/Eagle Arms
- Forward Fold
2022-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Foam Roll Lats/Glutes/Hams
- Seal Pose
2022-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 10 Swimmers
- 50DU/75 Singles
--------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Low Dragon
- Thread the Needle
2022-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams
- 12 Deadlifts
- 12 Lateral Burpees
Four Rounds
- 9 Hang Power Cleans
- 9 Box Jumps 24/20
Three Rounds
- 6 S2OH
- 6 Burpee Box Step-Ups
Alpha: 155/105
Omega: 125/85
Fitness: 115/75
- Supine Twist
- Twisted Cross
2022-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights
- 15 sec Inverted Hold
- 3 Wall Walks
- 5/5 DB Deadlift
- 5/5 DB Swing
- 5/5 DB Snatch
- 8 Step-Ups
- 5 Box Jumps w/Step Down
- 3 Lateral Jumps
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
- Lizard w/Ext. Arms
- Supine Twist
- Foam Roll
2022-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30 sec HS Hold/Plank Shoulder Taps
- 30 sec Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Dips
--------------------------
- Banded Low Dragon
40 sec Work/20 sec Rest
- Plank
- WTD Push-Ups
- WTD Sit-Ups
- 500m Row
- 12 HSPU
- 21 Overhead Squats
Alpha: 95/65; HSPU
Omega: 75/55; 6 Wall Walks
Fitness: 45/35; 18 HRPU
- Bound Ankle
- Legs Up Wall
2022-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 10 Push-Ups
- 30 sec Plank
- 10 Push-Ups
--------------------------
- OH Distraction
- Front Squats
1-2-3-4-5-6-7-8-9-10
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Dragon Pose
- Saddle Pose w/Archer Arms
2022-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 800m Bike
- 30 DU/45 Singles
- 10 Burpees w/6" Target
Alpha: DU
Omega: DU
Fitness: Singles
- Twisted Cross
- Low Dragon
2022-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU
- Seal Pose
- Fragon
2022-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
- Legs Up Wall
- Foam Roll As Needed
2022-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 MB Presses
- 5 MB Squats
- 10 MB OH Lunges
- 10 MB Sit-Ups
- 5 Rocket Jumps
- 5 Box Jumps/Steps
--------------------------
- 5 Pass-Throughs and Figure Eights
- PVC Front Rack Stretch
- 50 WBS
- 50 DU/100 Singles
- 40 Box Jumps/Steps 24/20
- 40 T2B/ Knee Raises/Leg Levers
- 30 C2B Pull-Ups
- 30 Burpees
- 20 Power Cleans
- 20 Jerks
- 10 Power Snatches
- 10 Ring Muscle-Ups
Alpha: 20/14; DU; T2B; C2BPU; 135/95; MU
Omega: 16/12; DU; Knee Raise; PU; 115/75; Strict PU
Fitness: 14/10; Singles; ; RR; 95/65; Jumping PU
- Supine Twist
- Single Leg Forward Fold
2022-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 100m Farmer Carry
- 10 Sit-Ups
- Battle Ropes
- Sit-Ups
Tabata (8x20:10)
- DB Bicep Curls
- Tricep Kickbacks
- 300m Single KB Run
- 100m KB Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Lizard w/Ext. Arms
2022-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 10 Sit-Ups
--------------------------
- OH Distraction
- 7 Calorie Row
- 21 KBS
- 14 AbMat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle w/Eagle Arms
- Instep Series Stretch
2022-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
--------------------------
- Banded Blackburns
- 30 Bench Press
- 500m Row
- 20 Bench Press
- 750m Row
- 10 Bench Press
- 1000m Row
- 5 Bench Press
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75; 135/95
Fitness: 45/35; 65/50; 75/55; 95/65
- Thread the Needle
- Saddle w/Archer Arms
2022-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
Thrusters, 95# / 65#
Pull-ups
Omega: 75/55; Banded PU
Fitness: 45/35; RR
- Foam Roll Glutes/Hams
- Twisted Cross
2022-02-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
- Foam Roll
- Down Dog
2022-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Power Snatch
- 5 OHS
- 5 Snatch Grip Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Banded Blackburns
- 50 Goblet Squats
- 25 Single KB Presses
- 1-Mile Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Bound Ankle
- Seal
2022-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 8 Lunges
- 5/5 KB Presses
- 15 KBS
--------------------------
- OH Distraction
30 sec Work/30 sec Rest
- Push-Ups
- Strict Pull-Ups/Banded PU/RR
- Sit-Ups
- 30 Double KB Push Press
- 15 Power Clean
Alpha: 20/14; 35/26; 135/95
Omega: 16/12; 20/18; 115/75
Fitness: 14/10; 18/13; 95/65
- Pigeon Pose
- Single Leg Saddle
2022-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Step-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Lunges
- 15 KBS
- 20 Double KB Box Step-Overs
- 20 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 15 Double KB Box Step-Overs
- 15 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 10 Double KB Box Step-Overs
- 10 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- Thread the Needle
- Foam Roll Glutes/Hams
2022-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
- Saddle w/Eagle Arms
- Single Leg Forward Fold
2022-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 3min DU Practice
- Alt KB Snatch
- Lateral Burpees Over KB
75-60-45 (115-90- 65)
- DU/Singles
Alpha: 44/26; DU
Omega: 35/20; DU
Fitness: 18/13; Singles
- Frog Pose
- Low Dragon
2022-02-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Knee to Elbow
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 1000m Row
- 30 Hang Clean & Jerks
- 50 Single KB Box Step-Up 24/20
- 15 C2B Pull-Ups
Alpha: 75/55; 53/35
Omega: 55/45; 44/26
Fitness: 45/35; 35/20
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle
2022-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Lunges
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Jumping Air Squats
--------------------------
- PVC Front Rack Stretch
- 9 Bear Complex
- 15 Bar-Facing Burpees
- 21 T2B/K2E/Sit-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- Instep Series Stretch
- Seal Pose
2022-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 10 Swimmers
- 10 Push-Ups
- 10 Lunges
- 10 Strict Pull-Ups
30 sec Work/30 sec Rest
- WTD Push-Ups
- WTD Sit-Ups
- Plate Around the Worlds
- 1000m Bike
- 35 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Bound Ankle
- Forward Fold
2022-02-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Swimmers
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
- 21/15 Calorie Bike
- 20 Burpees
- 50 DU/75 Singles
- Thread the Needle
- Twisted Cross
2022-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 30 sec Wall Sit
- 200m Run
--------------------------
- Banded Low Dragon
- 10 Squat Cleans
- 10 S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
2022-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
--------------------------
- Banded Blackburns
- 8 Pull-Ups
- 16 Box Jump Overs 24/20
- 8 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms
2022-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5/5 MB Push-Ups
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 10 MB Lunges
- 10 MB Sit-Ups
--------------------------
- Light Foam Roll
- 500m Bike or 0.3 miles
- 20 WBS
- 500m Bike or 0.3 miles
- 20 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Foam Roll Glutes/Quads
- Pigeon Pose
2022-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
--------------------------
- PVC Front Rack Stretch
- T2B/K2E/WTD Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: 25/15; 115/75
- Straddle
- Foam Roll Glutes/Hams/Calves
2022-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 10 Step-Ups
- 10 Calorie Bike
- BB Bicep Curls
- BB Skull Crushers
- Plate Raises 25/15
- WTD Sit-Ups 25/15
- 40 Calorie Row
- 30 Single KB Thrusters
- 400m Single KB Farmers Carry
- 30 Single KB Devil’s Press
- 40 Calorie Bike
- 50 KB Sit-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Saddle Pose
- Seal Pose
2022-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- 3min Practice DU
- Banded Blackburns
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
- Low Dragon
- Dragon Pose
2022-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5 Broad Jumps
--------------------------
- Banded Low Dragon
- Power Cleans
- 30/21 Calories Row
21-15-9
- Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seated Straddle
- Lizard Pose
2022-01-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push
- 10 Air Squats
- 8 Step-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- 1000m Bike
- 8 S2OH
- 16 Box Jump Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Thread the Needle
- Supine Twist
2022-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Air Squats
- 10 Sit-Ups
- 5 HRPU
- 10/10 Flutter Kicks
- 5 Strict Pull-Ups
- 10 Scissor Kicks
--------------------------
- OH Distraction
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 5 Minutes 500m Row (Start on Erg)
- Saddle w/Archer Arms
- Instep Series Stretch
2022-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 3 Thrusters
- 1 Burpee
- 3 Power Cleans
- 1 Burpee
- 3 Power Snatches
- 1Burpee
- 10 Thrusters
- 10 Bar-Facing Burpees
- 10 Power Cleans
- 10 Bar-Facing Burpees
- 10 Power Snatches
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Seated Straddle
- Lizard Pose
2022-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Hanging Knee Raises
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Lunges
- 10 KBS
- 10/7 Calorie Bike
30sec Work/30 sec Rest
- Strict Pull-Ups/Banded/RR
- Parallette Pass-Throughs
- DB Arnolds
- Calorie Bike
- KBS
- 200m Run
- AbMat Sit-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Single Leg Saddle
- Saddle w/Eagle Arms
2022-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Glute Bridges
- 5 Air Squats
- 5 Rocket Jumps
- 5 Step-Ups
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
3-6-9-12-15-etc.
- Squat Cleans
- C2B Pull-Ups
- Box Jump Overs 24/20
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 75/55; RR
- Twisted Cross
- Thread the Needle
2022-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 10 Jumping Lunges
- 10 Glute Bridges
- 30 sec Wall Sit
- 30 sec Plank
- 800m Bike
--------------------------
- Banded Low Dragon
- 2000m Bike
- 50 WTD OH Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
- Saddle Pose
- Low Dragon
2022-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 5 Inch Worms
- 5 Deadlift
- 10 GHD Sit-Ups
- 15 Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- Seal Pose
- Down Dog
2022-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 800m Bike
- 10 Lunges
--------------------------
- Light Foam Roll
- Run
- 20 Sit-Ups
400-800-1200-1600m
- Bike
- 20 Lunges
- Low Dragon
- Lizard Pose
2022-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Single KB Lunges
- 5 Goblet Squats
- 10 KB Presses
- 5 KB Glute Bridges
- 10 KBS
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
- Bound Ankle
- Single Leg Saddle
2022-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- Banded Tricep Ext.
- Push-Ups
- Banded Bicep Curls
- Pull-Ups
- WBS
- Burpee BJ/Step-Up 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Saddle w/Archer Arms
- Single Leg Forward Fold
2022-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
--------------------------
- OH Distraction
- 21/15 Calorie Bike
- 15 KBS
- 30 AbMat Sit-ups
- 15 Push Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll Glutes/Hams/Quads
- Couch Stretch
2022-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- Duck Walk
- 10 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
- 30 AbMat Sit-Ups
- 100m Farmers Carry
- 600m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Saddle Pose
- Legs Up Wall
2022-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- Wall Walks
- Deadlifts
100-80-60-40-20
- DU/Singles
Alpha: WW; 185/125; DU
Omega: HS Hold x30sec; 155/105; DU
Fitness: HRPU; 115/75; Singles
- Supine Twist
- Thread the Needle
2022-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 500m Bike
- 10 Push-Ups
- 20 Air Squats
- 500m Bike
- 19 Air Squats
- 500m Bike
- 18 Air Squats
….
- 500m Bike
- 1 Air Squat
- Lizard Pose
- Legs Up Wall
2022-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Push-Ups
- 15/12 Calorie Row
--------------------------
- Instep Series Stretch
- 30/21 Calorie Row
- 12 Deadlifts
- 9 Hang Power Clean
- 6 S2OH
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- Supine Twist
- Supine Pigeon
2022-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Tabata (8x20:10)
- Goblet Squats
- KBS
- KB Presses
- KB RDL
- 800m Bike
45sec Work/15sec Rest
- WTD Sit-Ups 25/15
- BB Bicep Curls
- Plank
- 50/35 Calorie Bike
- 150 DU/300 Singles
Alpha: 75/55; DU
Omega: 55/45; DU
Fitness: 45/35; Singles
- Ext. Arm Lizard Pose
- Seal Pose
2022-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
3-6-9-12-15-etc.
- Hang Power Snatches
- Burpee Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Pigeon Pose
- Saddle w/Eagle Arms
2022-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 10 Glute Bridges
- 30 sec Plank
- 10 Jumping Lunges
- 30 sec Wall Sit
- 10 Ring Rows
- 5 Strict Pull-Ups
- 30 DU/45 Singles
--------------------------
- Rope Climb Practice
- 60 DU/90 Singles
- 15 Back Squats
- 3 Rope Climbs
Alpha: DU; 115/75; Rope
Omega: DU; 95/65; 9 Pull-Ups
Fitness: Singles; 75/55; 18 RR
- Saddle Pose w/Archer Arms
- Bound Ankle
2022-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Rocket Jumps
- 200m Run
--------------------------
- Instep Series Stretch
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
- Dragon Pose
- Twisted Cross
2022-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***9AM CLASS ONLY***
- 22 Push-Ups
- 20 Power Clean
- 22 Box Jumps
- 20 S2OH
- 22 Pull-Ups
- 20 Back Squats
- 22 Burpees
- 20 Thrusters
- 22 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55
2021-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***9AM CLASS ONLY***
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
2021-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 800m Bike
- 10 Lunges
45sec Work/15sec Rest
- Push-Ups
- Sit-Ups
- Pull-Ups
- C2B Pull-Ups
- Double KB Floor Press
After Even Sets:
- 100m Farmers Carry
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RR; 35/20
- Saddle w/Archer Arms
- Ext. Arm Lizard
2021-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Banded Blackburns
- 21/15 Calorie Bike
- 10 Burpees
- Saddle w/Eagle Arms
- Twisted Cross
2021-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Push-Ups
- 30 sec Plank
- 10 KBS
- 8 Goblet Squats
- 5/5 KB Presses
- 4 Squat Snatches
- 8 T2B/K2E
- 250m Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
- Seal Pose
- Single Leg Forward Fold
2021-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
-------------------------------
- 10 Glute Bridges
3-6-9-12-15-etc.
- Clean & Jerks
- Bike Calories
- WBS
- Bike Calories
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED***
2021-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***GYM CLOSED***
2021-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***NO 4, 5, 6, 7pm CLASSES***
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups
- 55 T2B/K2E
- 55 Box Jump Overs 24/20
- 55 Push Press
Alpha: 225/155; T2B; 115/75
Omega: 185/125; K2E; 95/65
Fitness: 135/95; Sit-Ups; 75/55
- Bound Ankle
- Pigeon Pose
2021-12-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Suitcase KB Lunges x 1
- 5 Goblet Squats Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
- 5 Strict Pull-Ups
- 12 MU or Burpee Pull-Ups
- 9 Double KB Hang Power Cleans
- 200m Double KB Farmer Carry
- 12 C2B Pull-Ups
- 9 Double KB Front Squats
- 20 Double KB Front Rack Walking Lunges
- 12 Pull-Ups
- 9 Double KB Push Jerks
Alpha: 53/35; MU, C2BPU, PU
Omega: 44/26; Burpee PU, PU, RR
Fitness: 35/20; Burpee Jump PU, Banded PU, RR
- Thread the Needle
- Saddle w/Eagle Arms
2021-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 250m Row Hard
-------------------------------
- Instep Series Stretch
- Saddle Pose
- Dragon Pose
2021-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 5 Broad Junps
- 10 Air Squats
- 5 Glute Bridges
-------------------------------
- Banded Blackburns
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Alpha: 115/75; 95/65; 75/55
Omega: 95/65; 75/55; 55/45
Fitness: 75/55; 55/45; 45/35
- Forward Fold
- Lizard Pose
2021-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 200m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
- Seal Pose
- Dragon Pose
2021-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- Forward Fold
- Lizard Pose
2021-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row
- 5 scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
45 sec Work/15 sec Rest
- Banded Bicep Curl
- WTD Sit-Ups 25/15
- Meter Row
3-5-7-9
- Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Couch Stretch
- Seated Straddle
2021-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Shoulder Planks
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Dragon Pose
- Legs Up Wall
2021-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
----------------------------
- Front Rack Stretch
- Banded Low Dragon
- 3 Bear Complex
- 6 T2B/K2E
- 24 DU/48 Singles
Alpha: 115/75; T2B; DU
Omega: 95/65; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
- Low Dragon
- Saddle w/Archer Arms
2021-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Ring Rows
----------------------------
- Instep Series Stretch
- 1000m Bike
- 10 Push Press
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Supine Tiwst
- Seal Pose
2021-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 800m Bike
**Teams of 3**
- 800m Run Together
- 30 Burpee Pull-Ups
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Twisted Cross
- Dragon Pose
2021-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Friday, December 10 - 6pm
- No 4, 5, 6pm Class
- Bring Your Favorite Cookie or Dessert To Share
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Jumping Lunges
- 10 Jumping Air Squats
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- 6 C2B Pull-Ups
- 3 HSPU/6 HRPU
- 6 KB Snatch
- 30 DU/45 Singles
Alpha: C2BPU; HSPU; 44/26
Omega: PU; HRPU; 35/20
Fitness: RR; PU; 18/13
- Saddle w/Archer Arms
- Standing Forward Fold
2021-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Strict Pull-Ups
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Plank K2E
- 400m Run
- 7 Deadlifts
- 7 Push-Ups
- 7 C2B Pull-Ups
- 14 Lunges
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR or Banded PU
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 2000m Row
- 1mile Run
- Foam Roll Calves/Hams/Glutes
- Instep Series Stretch
2021-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 200m Run
----------------------------
- Banded Blackburns
- 15 Back Squats
- 15 GHD Sit-Ups
**800m Run
Three Rounds
- 45 Air Squats
- 15 T2B/K2E
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
- Saddle w/Eagle Arms
- Lizard Pose
2021-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Seld Push/Pull
- 10 Lunges w/Pass-Theough
- 5 Rocket Jumps
- 10 Air Squats
- 10 Step-Ups
- 5 swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Brisges
----------------------------
- Instep Series Stretch
- Power Snatches
- Box Jumps/Steps 24/20
- Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Swimmers
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Hang Cleans
- 5/5 Rack Position KB Lunges
- 400m Run
- 50 Hang Power Snatches
- 30 Barbell-Facing Burpees
- 100m Single KB Walking Lunges
Alpha: 75/55; 53/35
Omega: 65/55; 44/26
Fitness: 45/35; 35/20
- Twisted Cross
- Lizard Pose
2021-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- WBS
- HRPU
- Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Bound Ankle
- Standing Straddle
2021-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Banded Pull-Aparts
- 10 Banded Good Mornings
- 5 Strict Chin-Ups
- 10 Jumping Air Squats
- 30 sec Plank
- 200m Run
----------------------------
- Banded Blackburns
45 sec Work/15 sec Rest
- BB Bicep Curls
- Plank Shoulder Taps
- 400m Row
- Max Unbroken Push-Ups
- Seal Pose
- Couch Stretch
2021-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Jumping Lunges
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Practice Kipping Swings
- 14 C2B Pull-Ups
- 50 WBS
- 1000m Bike
Alpha: C2BPU; 20/14
Omega: PU; 16/12
Fitness: RR; 14/10
- Foam Roll Calves/Hams/Glutes
- Saddle w/Archer Arms
2021-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Plank K2E
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------
- 15 Banded Lat Pull-Downs
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Foam Roll Glutes/Hams
- Supine Twist
2021-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Enjoy the Weekend with Your Family
2021-11-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9AM CLASS ONLY
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
- 10 C2B Pull-Ups
- 20 WBS
- 10 Push-Ups
- 20 KBS
- 30/21 Calorie Bike/Row*
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26;
Fitness: RR; 14/10; 35/20
- Seal Pose
- Standing Straddle
2021-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Thanksgiving Morning Breakfast
9AM CLASS ONLY
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run
- 400m Run
- 5 Burpees
- 10 Power Cleans
- 15 Pull-Ups
- 20 Push-Ups
- 25 WTD Sit-Ups
- 50 DU/75 Singles
Alpha: 155/105; PU; 45/35; DU
Omega: 135/95; Banded PU; 35/25; DU
Fitness: 95/65; RR; 15/10; Singles
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- No Class 6 or 7pm
- Potluck
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment
- 400m Run
- 10 Box Jumps/Steps
- 8 Deadlifts
- 8 S2OH
- 10 T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; Sit-Ups
- Lizard Pose
- Couch Stretch
2021-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 35 DU/50 Singles
----------------------------
- Banded Blackburns
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B; DU
Omega: 115/75; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
----------------------------
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR
- Dragon Pose
- Low Dragon
2021-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike
- 800m Bike
- 8 Bench Press
- 12 Ring Dips
Alpha: 135/95; Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Assisted Dips or Push-Ups
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
----------------------------
- OH Distraction
- KBS
- Burpees
Directly Into...
Three Rounds
- 400 Meter Run
- 21 GHD Sit-Ups
Alpha: 70/53; GHD Sit-Ups
Omega: 53/35; WTD Sit-Ups
Fitness: 44/26; AbMat Sit-Ups
- Thread the Needle
- Low Dragon
2021-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)
18min AMRAP
P1: Max Row (meters)
P2:
- 20 Box Jump/Steps 24/20
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Legs Up Wall
- Seated Straddle Pose
2021-11-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups
- Lizard Pose
- Couch Stretch
2021-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 8 Air Squats
- 6 Push-Ups
- 8 Plank Shoulder Taps
- 10 Sit-Ups
----------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5 Goblet Squats
- 5/5 Single Arm Floor Press
- 10 KBS
- 400m Bike
- 15 Double KB Floor Press
- 12 Double KB Alternating Plank Rows
- 9 Double KB Burpee Deadlifts
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Saddle w/Eagle Arms
- Supine Twist
2021-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- Sled Push/Pull
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Omega: 125/85
Fitness: 95/65
- Lizard Pose
- Supine Twist
2021-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
Three Rounds
- 15 Deadlifts
- 30 DU/45 Singles
- 15 HRPU
- 30 DU/45 Singles
BO: 50/35 Calorie Bike
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
- Foam Roll Calves/Hams/Glutes
- Twisted Cross
2021-11-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
----------------------------
- OH Distraction
Bodyweight Bench Press
Pull-ups
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR
- Thread the Needle
- Lizard w/Ext. Arms
2021-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Happy Veterans Day
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Sled Push/Pull
- 15 KBS
45 sec Work/15 sec Rest
- Strict Pull-Ups
- Ring Rows (Tough)
- 30/21 Calorie Row
- 21 KBS
- 3 Wall Walks
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Foam Roll Lats/Glutes/Hams
- Happy Baby
2021-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 8 Step-Ups
1-2-3-4-5-6-7, etc.
- Push Press
- Burpee Box Jump/Step-Up 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Saddle w/Eagle Arms
- Couch Stretch
2021-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 6 Push-Ups
- 10 Plank Shoulder Taps
- 8 Sit-Ups
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
- 5/5 KB Presses
- 200m Run
----------------------------
- Banded Blackburns
- 12 T2B/K2E
- 100m Farmers Carry
- 27/21 Calorie Bike
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: WTD Sit-Ups; 35/20
- Saddle Pose w/Archer Arms
- Lizard Pose
2021-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Air Squats
- 8 Push-Ups
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
----------------------------
- 3 Bear Complex
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55
- Foam Roll Glutes/Hams
- Dragon Pose
2021-11-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 200m Run
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65
- Twisted Cross
- Saddle Pose
2021-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Power Snatch
- 5 OHS
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Down Dog
- Instep Series Stretch
2021-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- Bicep Curls - Barbell
- Plank
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle
2021-11-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
-
-
-
----------------------------
-
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Bound Ankle
- Legs Up Wall
2021-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- Saddle w/Archer Arms
- Standing Straddle
2021-11-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
- Thread the Needle
- Lizard Pose
2021-10-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Seal Pose
- Lizard Pose
2021-10-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction
- 12 Thrusters
- 12 Pull-Ups
- 400m Run
- 9 Thrusters
- 9 C2B Pull-Ups
- 400m Run
- 6 Thrusters
- 6 Bar Muscle-Ups
- 200m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 85/60; 95/65
Fitness: 45/35; 65/50; 75/55
C2B = Jumping C2B or RR
MU = Burpee PU
- Standing Straddle
- Pigeon Pose
2021-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 20 Plank or Inverted Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip High Pulls
- 5 Snatch Grip Presses
- 5 OHS
- 5 P Snatch
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest
- 21 HSPU
- 12 Power Snatches
Into…
Three Rounds
- 21 Bar-Facing Burpees
- 12 Power Snatches
Alpha: HSPU; 95/65
Omega: 30s Inverted Holds; 75/55
Fitness: HRPU; 55/45
- Couch Stretch
- Thread the Needle
2021-10-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Banded Good Mornings
- 10 Banded Pull-Aparts
- 30 WTD Calf Raises
- 60 DU/90 Singles
- 13 Hang Power Cleans
13-11-9-7-5
- Pull-Ups
Alpha: DU; 135/95; Pull-Ups
Omega: DU; 115/75; Banded PU
Fitness: Singles; 75/55; RRx2
2021-10-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- Seal Pose
- Saddle Pose
2021-10-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 200m Run
- 1/2 Sled Pull
- 10 Single Glute Bridges
- 10 Single Leg RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 Sit-Ups
- 6 KB Step-Ups
----------------------------
- 30 sec Plate Squat Hold
- Ring Muscle-Ups
- Double KB Devil’s Press
- Double KB Box-Step Overs 24/20
Alpha: MU; 44/26
Omega: Burpee Pull-Up + Dip; 35/20
Fitness: Push-Up+ PU + Dip; 18/13
- Saddle Pose w/Archer Arms
- Lizard Pose
2021-10-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Sled Drag/Push
- 10 Air Squats
- 5 Push-Ups
- 30 sec Plank
- 10 Lunges
- 5 Strict Pull-Ups
- 5 Dips
- 5 Swimmers
- 10 Glute Bridges
----------------------------
- Quick Foam Roll
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
- Low Dragon
- Twisted Cross
2021-10-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
----------------------------
- Kipping Practice for T2B
- 15 T2B/K2E/GHD Sit-Ups
- 10 Deadlifts
- 5 Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: GHD; 65/50
- Seated Straddle
- Low Dragon
2021-10-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Duck Walk
- Sled Push/Pull
- 5 Swimmers
- 30 sec Plank
- 5 Push-Ups
- 10 MB Squats
- 10 MB Presses
- 5 MB Cleans
----------------------------
- OH Distraction
- 5 Strict Chin-Ups or Supinated Negatives
- 15 Underhanded Ring Rows (Hard)
- 40 WBS
- 400m Run
- 40 Front Squats
Alpha: 20/14; 115/75
Omega: 16/12; 95/65
Fitness: 14/10; 75/55
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-10-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Broad Jumps
- 5 Jumping Air Squats
- 10 Lunges
- 10 Sit-Ups
- 8 Step-Ups
- 20 Plank Shoulder Taps
----------------------------
- Banded Blackburns
- 20/15 Calorie Bike/Row
- 12 Hang Squat Cleans
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Lizard Pose
- Couch Stretch
2021-10-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 OHS on Wall
- 10 Lunges w/Pass-Through
- 30 sec Plank
----------------------------
- 3 min DU Practice
- 30 DU/45 Singles
- 10 OHS
Directly Into..
- 30 OHS
- 100 DU/150 Singles
Alpha: DU; 95/65
Omega: DU; 75/55
Fitness: Singles; 45/35
- Saddle w/Eagle Arms
- Supine Twist
2021-10-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Push-Ups
- 5 Swimmers
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Lunges
----------------------------
- Practice Rope Climbs
- 1 Rope Climb 15'
- 5 Burpee Over Erg
- 10 Alt. KB Snatches
- 15 KB OH Squats
- 20 Calorie Row/Bike
Alpha: Rope; 53/35
Omega: 5 Strict PU; 44/26
Fitness: 10 RR; 35/20
- Foam Roll Glutes/Hams
- Dragon Pose
2021-10-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 10 Push-Ups
- 10 Sit-Ups
- 30 WTD Calf Raises
- 10 Air Squats
- 10 Step-Ups
- Sled Push
- 5 Strict Pull-Ups
----------------------------
- Light Foam Roll
- 100 DU/150 Singles
- 20 C2B Pull-Ups
- 30 Single KB Box Step-Overs 24/20
- 400m Run
Alpha: DU; C2BPU; 53/35
Omega: DU; PU; 44/26
Fitness: Singles: RR; 35/20
- Foam Roll Calves/Hams/Glutes/Quads
- Single Leg Forward Fold
2021-10-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Swimmers
- 5 Superman
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Dips
- 5 Jumping Air Squats
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 15/12 Calorie Row/Bike
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 65/50
- 15/12 Calorie Row/Bike
- 9 Deadlift
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Forward Fold
- Legs Up Wall
2021-10-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Sled Push/Pull
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 5 Strict Pull-Ups or Negatives
- 15 Ring Rows (Tough)*
- 3 Back Squats
- 200m Run
Alpha: BW
Omega: 3/4 BW
Fitness: 1/2 BW
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
2021-10-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 15 Power Cleans
- 1200m Bike/600m Row
- 12 Power Cleans
- 800m Bike/ 400m Row
- 9 Power Cleans
- 400mBike/200m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Single Leg Saddle Pose
- Couch Stretch
2021-10-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 10 Glute Bridges
- 5 Swimmers
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
----------------------------
- Cat Cow Pose
- 10 Banded Good Mornings
- Thrusters
- T2B/K2E/Sit-Ups
- Lateral Barbell Burpees
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
- Dragon Pose
- Supine Twist
2021-10-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- Duck Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Broad Jumps
- 6 Step-Ups
- 250m Row
----------------------------
- Instep Series Stretch
- 2 Muscle-Ups (Ring or Bar)
- 4 Power Snatches
- 8 Box Jump Overs 24/20
- 500m Row
Alpha: MU; 115/75
Omega: Burpee Pull-Ups; 95/65
Fitness: 2 Burpees +2 RRs+ 2 Dips; 75/55
- Foam Roll Quads/Glutes/Hams
- Seal Pose
2021-10-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 8 Push-Ups
- 400m Run
- 8 Lunges w/MB
- 4 Strict Pull-Ups
- 8 Ring Rows
- 4 Rocket Jumps w/MB
- 8 Glute Bridges w/MB
- 8 MB Squats
----------------------------
- Practice Kip
- 10 Bar Muscle-Ups
- 20 Hang Clean & Jerks
- 30 WBS
Alpha: MU; 95/65; 20/14
Omega: Burpee Pull-Up; 75/55; 16/12
Fitness: Burpee Jumping PU; 45/35; 14/10
- Saddle w/Eagle Arms
- Frog Pose
2021-10-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Lunges w/Pass-Through
- 20 Shoulder Taps (Plank or Inverted)
- 5 Strict Pull-Ups
- 5 Rocket Jumps
----------------------------
- OH Distraction
- Smash Forearms/Triceps
- 400m Run
- 15 Power Snatches
- 15-12-9-6-3 HSPU
Alpha: 75/55; HSPU
Omega: 65/50; 30s Invert Holds
Fitness: 45/35; HRPU
- Lizard w/Ext. Arms
- Standing Straddle
2021-10-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Broad Jumps
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 30 sec Wall Sit
- 30 sec Plank
- T2B/K2E
- Flutter Kicks
- Sit-Ups
- Scissor Kicks
- 25 DU/35 Singles
- 6 Power Clean
- 200m Run
Alpha: DU; 235/95
Omega: DU; 115/75
Fitness: Singles; 75/55
- Foam Roll Lats/Glutes/Hams
- Single Leg Saddle
2021-10-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 400m Row
- 5 Yoga Push-Ups
- 800m Bike
- 5 Dips
- 5 Rocket Jumps
- 10 Air Squats
----------------------------
- Banded Blackburns
- 800m Run
- 800m Row
- 400m Run
- 400/300m Row
- 200m Run
- Lizard Pose
- Couch Stretch
2021-10-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
Three Rounds
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Then; 30/25 Calorie Bike/Row
One Round
- 3 Push Press
- 3 Front Squat
- 3 Box Jumps
Alpha: 115/75; 30/24
Omega: 95/65; 24/20
Fitness: 75/55; 20
- Saddle w/Eagle Arms
- Supine Twist
2021-10-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Ring Rows
- 5 Dips
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- Duck Walk
- 40 C2B Pull-Ups
- 30 Deadlifts
- 15 Bar-Facing Burpees
Alpha: C2BPU; 185/125
Omega: PU; 135/95
Fitness: RR; 115/75
- Foam Roll Quads/Glutes/Hams
- Saddle Pose
2021-10-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 1/2 Sled Push w/Lunges
- 30 sec Wall Sit
- 30 sec Plank or HS Hold
- 20 Shoulder Taps (Plank or Inverted)
- 10 AIr Squats
------------------------------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
*Partner 1*
AMRAP of "Nate"
- 2 Ring MU/Burpee Pull-Ups
- 4 HSPU/Seated Double KB Presses
- 8 KBS
*Partner 2*
- 200m Run
- 3 Clusters
**Rotate when P2 Done**
Alpha: Ring MU; HSPU; 70/53; 135/95
Omega: Burpee PU; 53/35; 115/75
Fitness: Burpee Jumping PU; 44/26; 75/55
- Couch Stretch
- Saddle w/Archer Arms
2021-10-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Broad Jumps
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- Smash and Roll Forearms/Triceps
- Power Clean
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Seated Straddle
- Low Dragon
2021-09-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 10 Lunges w/Pass-Through
- 20 Plank Shoulder Taps
- 30 sec Wall Sit
- 5 Push-Ups
- 5/5 KB Presses
- 15 KBS
- 10 Goblet Squats
- 5 KB RDL
----------------------------
- Practice KB Bear Crawl Drag
45 sec Work/15 sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
- 200m KB Carry (1 OH/1 Down)
- 75 DU/125 Singles
- Turf Length KB Bear Crawl Drag (1 bell)
- 25 Push-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-09-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Goblet Squats
- 15 KBS
- 5 Rocket Jumps
----------------------------
- Banded Blackburns
- Calorie Row/Bike
- Front Squats
- T2B/K2E
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- Couch Stretch
- Lizard Pose
2021-09-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Sled Push/Pull
- 10 Glute Bridges
- 250m Row
- 5 Yoga Push
- 10 Lunges
- 15/12 Calorie Bike
- 120 DU/ 180 Singles
- 30/24 Calorie Row
***On the Minute - 5 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Legs Up Wall
- Supine Twist
2021-09-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Duck Walk
- 5 Push-Ups
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 5 Dips
- 10 Glute Bridges
Ring Muscle-ups
Snatch, 135#/95#
Omega: Burpee PU+Matador Dip; 105/70
Fitness:Burpee Jumping PU+Box Dip; 85/60
- Foam Roll Glutes/Hams/Calves
- Dragon Pose
2021-09-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Plank
- 5 Jumping Air Squats
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 15 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 20 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 25 T2B/K2E
- 5 Power Clean
- 500/450m Row
- 30 T2B/K2E
- 5 Power Clean
- 500/450m Row
Alpha: T2B; 135/95
Omega: K2E; 115/75
Fitness: Sit-Ups; 75/55
- Foam Roll Calves/Hams/Glutes/Lats
- Dragon Pose
2021-09-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 200m Run
- Sled Push
- 10 Lunges
- 5 Push-Ups
- 30sec Plank
----------------------------
- OH Distraction
- Smash Forearms/Triceps
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Omega: 44/26; Jumping PU
Fitness: 35/20; Ring Rows
- Saddle w/Archer Arms
- Seated Straddle
2021-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 250m Row Fast
Tabata (8x20:10)
- KBS
- KB Snatch - R
- Goblet Squats
- KB Snatch - L
40 sec Work/20 sec Rest
- KBS
- KB Row - R
- KB Presses
- KB Row - L
- 2000m Row
Then; Max Rounds
- 15 Power Cleans
- 12 Box Jump/Steps 24/20
- 9 Thrusters
Alpha: 95/64
Omega: 75/55
Fitness: 55/45
- Foam Roll Lats/Glutes/Hams/Quads
- Seal Pose
2021-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 30sec Plank
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 3 Muscle-Ups (Ring or Bar)
- 6 Deadlifts
- 14/10 Cal Bike/Row
Alpha: MU; 225/155
Omega: Burpee PU; 185/125
Fitness: Burpee Jumping PU; 135/95
- Thread the Needle
- Couch Stretch
2021-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
- 5 Push-Ups
- 10 Glute Bridges
- Sled Push/Pull
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Rocket Jumps
- 10 Air Squats
----------------------------
- Light Foam Roll Glutes/Hams
- 50 Burpee Box Jump Overs 24/20
- 800m Run
- 150 DU/200 Singles
- 800m Run
Omega: DU
Fitness: Singles
Two Sets
- 7 Calorie Bike
- 10 Air Squats
- 5 Glute Bridges
- 5 Push-Ups
- 10 Lunges
---------------------------
- Banded Low Dragon