Wodify

2021-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

2021-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

2021-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-09-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Dips
- 10 Lunges w/Pass-Through
----------------------------
- Instep Series Stretch
Strength
Front Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Alpha: 135/95; Ring
Omega: 115/75; Matador
Fitness: 95/65; Bench
Mobility
- Saddle Pose
- Foam Roll Glutes/Hams/Quads
- Dragon Pose

2021-09-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- Sled Push/Pull
- 15 Calorie Bike/Row
- 10 Sit-Ups
- 200m Run
- 20 KBS
- 10 Lunges w/Pass-Through
----------------------------
- Quick Foam Roll Lats/Glutes/Hams
Metcon
Metcon (Time)
Partner-Up
- 200 DU/300 Singles
**Hang from bar
- 20 Calorie Bike/Row
- 100 T2B/K2E
**Hold a Plank
- 40 Calorie Bike/Row
- 200m Single KB Walking Lunge
**Lunge together - trading KB
- 60 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*One Works/One Holds (except during bike)
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-09-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Step-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Glute Bridges
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 8 Thrusters
- 12 Pull-Ups
- 16 Box Jumps or Steps 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Eagle Arms
- Standing Straddle
- Low Dragon

2021-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 sec Plank
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 30 sec Bar Hang
Strength
Three Sets
45 sec Work/15sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 15 T2B/K2E
- 15/12 Calorie Bike
- 9 Hang P Snatches
- 6 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Lizard w/Ext. Arms

2021-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Rocket Jumps
- 10 Lunges
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
- 5/5 KB Cleans
- 10 Sit-Ups
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5x5 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Four Rounds
- 100m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Double KB Cleans
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Thread the Needle
- Lizard Pose
- Seal Pose

2021-09-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Turf Length Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Swimmers
- 10 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Buy-In: 800m Run
Three Rounds
- 30 DU/45 Singles
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Twisted Cross
- Low Dragon

2021-09-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 9/6 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Wall Sit
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
- 15/12 Calorie Row
- 3 Power Cleans
- 15/12 Calorie Row
- 6 Power Cleans
- 15/12 Calorie Row
- 9 Power Cleans (135/95)
- 15/12 Calorie Row
- 12 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Increase P Clean by 3
**Record Total Cleans
Mobility
- Saddle Pose
- Foam Roll Quads/Lats/Hams/Glutes
- Dragon Pose

2021-09-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***9/11 Tribute to HEROES WOD***
DROM
Metcon
Tribute WOD - Heroes of 9/11 (Time)
- 2001m Row or Run 1.25 miles
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
Mobility
- Legs Up Wall
- Couch Stretch
- Foam Roll Calves/Hams/Glutes/Lats
https://allthatsinteresting.com/ladder-118-september-11-photo

2021-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- Bear Crawl/Crab Walk
- 30 sec Wall Sit
- 5 Broad Jumps
- 20 Plank Shoulder Taps
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Backward Lunges
- 5 Glute Bridges
- 50 DU/75 Singles
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
-100 DU/150 Singles
- 800m Run
- 60 Reverse Deficit Lunges*
- 50 SIt-Ups
- 40 Bar-Facing Burpees
- 30 Clean & Jerks
- 20 Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Front Foot on a 45lb plate
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-09-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
Strength
Three Sets
- 60 sec DB Bicep Curls
- 60 sec Chin-Ups
- 60 sec DB Kickbacks
- 1min Rest
Metcon
Metcon (AMRAP - Reps)
15min AMRAP
3-6-9-12-15-etc...
- Deadlifts
- Power Clean
- S2OH
- Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-09-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Rocket Jumps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 200m Run
- 8 Lunges w/Pass-Through
- 6 Push-Ups
- 4 Pull-Ups
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5x5 q 2min)
Metcon
Metcon (Time)
Three Sets
- 30/24 Calorie Row/Bike
- 200m Run
- 30/24 Calorie Bike/Row
- 200m Run
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-09-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Pull/Push
- 10 Glute Bridges
- 5 Swimmers
- 20 Inverted or Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5x5 q 2min)
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Squat Snatches
- C2B Pull-Ups
Alpha: 95/65; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45.35; RR
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-09-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

*** CLOSED****
- Mon, Sep 6: Labor Day
9.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED for LABOR DAY***

2021-09-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***9AM THORACIC SPINE MOBILITY SEMINAR & BREAKFAST***
Matthew Fischer, PT; DPT; CF-L2
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push/Pull
- Duck Walk
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Glute Bridges
Metcon
Metcon (Time)
- 15 Power Cleans
- 12 Hang Squat Cleans
- 9 Squat Cleans
- 6 Clean & Jerk
- 6 Clean & Jerk
- 9 Squat Cleans
- 12 Hang Squat Cleans
- 15 Power Cleans
*Run 200m after each set
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Calves/Hams/Lats
- Legs Up Wall
- Thread the Needle

2021-09-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Goblet Squats
- 5 KB RDL
- 10 KBS
----------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 30 KBS
- 20/14 Calorie Bike/Row
- 10 KB Cleans - Right
- 15 T2B/Knee Raises
- 10 KB Cleans - Left
- 30 KBS
Alpha: 53/35; T2B
Omega: 44/26; Knee Raises
Fitness: 35/20; Sit-Ups
Mobility
- Saddle w/Eagle Arms
- Dragon Pose
- Saddle Pose

2021-09-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 50 DU/75 Singles
- 10 RDL w/Plate
- 10 Russian Twist w/Plate
- 10 Plate Raises
- 10 Plate Squats
- 10 G2OH w/Plate
Strength
Three Sets
45 sec Work/15 sec Rest
- Landmine Presses - R
- Landmine Twists
- Landmine Presses - L
- BB Bicep Curls
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
PARTNER UP
- 50 DU/75 Singles
- 10 Power Cleans
- 15 Sit-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
*One Works/One Holds 45/35lb plate until round complete
**Record total rounds/reps for both
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Legs Up Wall
- Frog Pose

2021-09-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
9.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Rocket Jumps
----------------------------
- Instep Series Stretch
Strength
Clean and Jerk (5x5 q 2min)
Metcon
Metcon (Time)
- 400m Run
- 12 Front Squats
- 6 Burpee BJ Over 24/20
- 400m Run
- 9 Front Squats
- 6 Burpee BJ Over
- 400m Run
- 6 Front Squats
- 6 Burpee BJ Over
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Thread the Needle
- Pigeon Pose
- Couch Stretch

2021-08-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m/300m Row
- 5 Push-Ups
- 5 Swimmers
- 20 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Lunges
- 10 Air Squats
----------------------------
- Light Foam Roll Hams/Glutes
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 15 Deadlifts
- 10 Push Press
- 5 Burpee Pull-Up
Into…
- 1500m Row
Into…
Three Rounds
- 15 Deadlifts
- 10 Push Press
- 5 Burpee Pull-Up
Alpha: 135/95; Burpee Strict Pull-Up
Omega: 95/65; Burpee Kipping/Jumping Pull-Up
Fitness: 75/55; Burpee RR
Mobility
- Standing Straddle
- Supine Twist
- Seal Pose

2021-08-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- Lunge Length of Turf
- Duck Walk
- 5 Swimmers
- 5 Yoga Push-Ups
----------------------------
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
-5 Glute Bridges
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
Four Rounds
- 30 Air Squats
- 200m Run
In Time Remaining:
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Record Power Snatches
Mobility
- Foam Roll Glutes/Hams/Lats
- Low Dragon
- Saddle w/Archer Arms

2021-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***9AM ALPHA OMEGA OLYMPIC POST PARTY BREAKFAST***
- ALL WELCOME
- COME AND ENJOY YOUR HARDWORK
DROM
Warm-up
Two Sets
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
- 250m/200m Row
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 10 Power Cleans
- 500/450m Row
- 10 Push Jerks
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***6PM ALPHA OMEGA OLYMPIC POST PARTY COOKOUT***
- ALL WELCOME
- COME AND ENJOY YOUR HARDWORK
DROM
Warm-up
- 400m Run
- Turf Lunge
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Swimmers
- 30 sec Plank
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Smash Triceps/Forearms
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 21 Deadlifts
- 200 Meter Run
- 21 Lateral Barbell Burpees
- 200 Meter Run
- 15 Deadlifts
- 200 Meter Run
- 15 Lateral Barbell Burpees
- 200 Meter Run
- 9 Deadlifts
- 200 Meter Run
- 9 Lateral Barbell Burpees
- 200 Meter Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Foam Roll Chest/Triceps
- Straddle Pose
- Low Dragon

2021-08-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Sit-Ups
- 15 KBS
- 10 KB RDL
- 8 Goblet Squats
Strength
Three Sets
40 sec Work/20 sec Rest
- GHD Sit-Ups
- BB Windshield Wipers
- BB Rollouts
Metcon
Metcon (Time)
40-30-20
- Abmat Sit-Ups
- Russian Kettlebell Swings
Directly into…
30-20-10
- WTD Sit-Ups (MB)
- Empty Barbell Good Mornings
Alpha: 53/35; 20/14; 45/35
Omega: 44/26; 16/12; 45/35
Fitness: 35/20; 14/10; 45/35
Mobility
- Seal Pose
- Foam Roll Lats/Glutes/Quads
- Saddle w/Archer Arms

2021-08-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 MB RDL
- 5 MB Clean
- 5 MB G2OH
- 5 MB Squats
- 10 Sit-Ups
- 15/12 Calorie Row
----------------------------
- Banded Blackburns
Strength
Clean and Jerk (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 40 WBS
- 30/24 Calorie Row
- 20 T2B
- 10 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Saddle w/Archer Arms
- Couch Stretch

2021-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
Sat, Sep 4: 9am Thoracic Spine Mobility Seminar & Breakfast
- Matthew Fischer, PT, DPT, CF-L2
*** CLOSED****
- Mon, Sep 6: Labor Day
8.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike/Row
- Duck Walk
- 5 Push-Ups
- 5 Pull-Ups
- 10 Lunges
- 10 Air Squats
- 5 Dips
- 40 DU/60 Singles
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
- 40/32 Calorie Bike/Row
- 80 DU/120 Singles
- 30 Push Press
- 80 DU/120 Singles
- 40/32 Calorie Bike/Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Saddle Pose
- Dragon Pose

2021-08-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Fri, Aug 27: 6pm Alpha Olympics Post Party Cookout
Sat, Aug 28: 9am Alpha Olympics Post Party Breakfast
*** CLOSED****
- Mon, Sep 6: Labor Day
8.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Drag/Push
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Rocket Jumps
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
- 3 Rounds of "Cindy"
- 12 Clusters
- 3 Rounds of "Cindy"
- 9 Clusters
- 3 Rounds of "Cindy"
- 6 Clusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Cindy (5 Pull-Ups; 10 Push-Ups; 15 Air Sqts)
Mobility
- Down Dog
- Foam Roll Glutes/Hams
- Supine Twist

2021-08-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 1 Rope Climb
- 5 Dips
- 10 Lunges w Pass-Through
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (Time)
PARTNER-UP
- 60 Clean and Jerks (Break Up)
- 1 Mile Run (Run together)
- 20 Rope Climbs (Alternate)
- 1 Mile Run (Run together)
- 100 Burpees (Together)
Alpha: 135/95; Rope Climb
Omega: 105/80; 3 Ground to Feet for every rope climb
Fitness: 75/55; 3 Strict Pull-Ups for every rope climb
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Plank Walk
- 5 PVC OHS on the Wall (Chest to wall)
- 30 sec Plank
- 5 Scapula Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 15 OHS
- 12 C2B Pull-Ups
- 9 Burpee Box Jumps/Steps 24/20
Alpha: 95/65; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45/35; RRx2
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250/200m Row
- 5 Push-Ups
- 200m Run
- 5 Strict Pull-Ups
- 10 Sit-Ups
Strength
Three Sets
45 sec Work/15 sec Rest
- BB Bicep Curls
- BB Shoulder Press
- BB Skull Crushers
Metcon
Metcon (AMRAP - Rounds)
18min AMRAP
- 500/400m Row
- 400m Run
*Record Full Rounds
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 9/6 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
- 200m Row
- 5 Push-Ups
- 5 Dips
- 10 Ring Rows
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Bent Over Row (5-5-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Eight Rounds
- 5 Squat Cleans
- 14/10 Cal Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
*Increase Wt.
Squat Clean (3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Bench Press
1-2-3-4-5-6-7-8-9-10
- C2B Pull-Ups
Alpha: 135/95; C2BPU
Omega: 115/75; Pull-Ups
Fitness: 75/55; RRx2
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-08-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row/Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 KB Glute Bridges
- 10 Goblet Squats
- 10 KBS
- 10 KB RDL
----------------------------
- Instep Series Stretch
Strength
Back Squat (12min to heaviest)
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
- 30 DU/45 Singles
- 15/12 Calorie Row/Bike
- 10 WBS
- 30 DU/45 Singles
- 15/12 Calorie Row.Bike
- 20 WBS
- 30 DU/45 Singles
- 15/12 Calorie Row/Bike
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Record Total Wall Balls
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Supermans
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Metcon
Metcon (Time)
- 15 Power Clean & Jerks
- 800m Run
- 30 T2B
- 800m Run
- 30 T2B
- 800m Run
- 15 Power Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Legs Up Wall
- Seal Pose
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 12/9 Calorie Bike/Row
- Bear Crawl/Crab Walk
- 30 sec Wall Sit
- 5 Swimmers
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 5 Rocket Jumps
- 5 OHS w/PVC
----------------------------
- OH Distraction
Strength
Shoulder Press (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
9-8-7
- Power Snatch
- Overhead Squats
**25/18 Calorie Bike/Row
6-5-4
- Hang Power Snatch
- Overhead Squats
**25/18 Calorie Bike/Row
3-2-1
- Hang Squat Snatch
- Overhead Squats
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle w/Archer Arms
- Standing Straddle
- Supine Twist

2021-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 8 Box Steps
- 8 Ring Rows
- 8 Push-Ups
- 8 Pull-Ups
- Sled Push/Pull
Strength
Three Sets
40 sec Work/20 sec Rest
- Plank w/Shoulder Taps
- KB Side Bends
- MB Sit-Ups
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 21 Box Jumps/ Steps 24/20
- Max Unbroken Set of Pull-Ups
Alpha: Pull-Ups
Omega: Banded/Jumping Pull-Ups
Fitness: Ring Rows
*Record Greatest Single Round of Pull-Ups/RR/ Etc
Mobility
- Instep Series Stretch
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- 10 Swimmers
- 30 sec Plank
- 10 Yoga Push-Ups
- 20 sec Inverted HS Hold
- Duck Walk
- 10 Goblet Squats
- 5/5 Single KB Row
Strength
Bent Over Row (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15/12 Calorie Bike
- 9 HSPU
- 6 Front Squats*
Alpha: 155/105; HSPU
Omega: 125/85; 30sec Inverted Holds
Fitness: 95/65; Hand Release PU
*Ground
Mobility
- Twisted Cross
- Dragon Pose
- Legs Up Wall

2021-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 8 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Power Snatch (3-3-3 q 2min)
*Increase Wt.
Squat Clean (3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (No Measure)
Three Rounds - 6min for each Round
- 200m Run
- 10 Burpee KBS
- 200 Meter Run
- 8 Burpee Alt. KB Clean
- 200m Run
- 6 Burpee Alt. KB Snatch
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
*Rest when round complete
Mobility
- Thread the Needle
- Saddle w/Eagle Arms
- Low Dragon

2021-08-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Push-Ups
- 10 Glute Bridges
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Strength
Back Squat (5-3-3-3-1-1 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 2000/1800m Row
- 30 Burpee Pull-Ups
- 40 Thrusters
Alpha: Burpee PU; 95/65
Omega: Burp. Jumping PU; 75/55
Fitness: Burpee RR; 45/35
Mobility
- Lizard Pose
- Foam Roll Glutes/Hams
- Seated Straddle

2021-08-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Broad Jumps
- 400m Row
Metcon
Running DT (Time)
- 800m Run
- Five Rounds
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
- 800m Run
Alpha: 155/105
Omega: 105/70
Fitness: 75/55
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Mobility
- Legs Up Wall
- Thread the Needle
- Foam Roll Calves/Hams/Glutes/Lats

2021-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Lunges
----------------------------
- Light Foam Roll Lats/Hams
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alpha: 53/35; Pull-Ups
Omega: 44/26; Ring Rows
Fitness: 35/20; Jumping PU
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon

2021-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
Strength
Three Sets
30 sec Work/30 sec Rest
- Push-Ups
- Pull-Ups or Ring Rows
- Dips
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
- 1 Mile Run
- Max Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Reps)
7min AMRAP
- 800m Run
- Max Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Reps)
4min AMRAP
- 400m Run
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose

2021-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB SLDL
- 5/5 KB Presses
- 10 KBS
- 10 Ring Rows
- 9/6 Calorie Bike
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
15-12-9
- Deadlift
- Calorie Bike or Row
** 200m Single KB Farmers Carry
12-9-6
- Back Squat
- 200m Run
**200m Single KB Farmers Carry
9-6-3
- Front Squat
- Calorie Bike or Row
**200m Single KB Farmers Carry
Alpha: 155/105; 53/35
Omega: 135/95; 44/26
Fitness: 95/75; 35/20
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch

2021-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Row
- 7 Push-Ups
- 5 Broad Jumps
- 8 Lunges
- 10 Glute Bridges
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
*Increase Wt.
Squat Clean (3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
- 20 Front Squats
- 20 Lateral Barbell Burpees
- 20 Push Presses
- 20 Lateral Barbell Burpees
- 20 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist

2021-08-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
8.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Bike
- Sled Push/Pull
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
----------------------------
- Foam Roll Glutes/Hams
- Banded Low Dragon
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase Wt.
Metcon
Metcon (Time)
Four Rounds
- 1000/800m Bike
- 30 Reverse Lunges
- 20 Sit-Ups
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose

2021-07-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
7.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Battle Bike Tournament
----------------------------
Three Set
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
PARTNER WORKOUT
20min AMRAP
- 30/24 Calorie Row
- 30 S2OH
- 30 C2B Pull-Ups
- 30 Lateral Burpees over Erg
Alpha: 135/95; C2BPU
Omega: 115/75; Pull-Ups
Fitness: 75/55; Ring Rows
*One Works/One Rests
Mobility
- Foam Roll Lats/Hams/Quads
- Thread the Needle
- Twisted Cross

2021-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
***SAVE THE DATE***
- Saturday, August 7
- Shoulder Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Shoulder Issues
- All Welcome
7.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 Yoga Push-Ups
- 10 Sit-Ups
- Bear Crawl
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- Glute Bridges
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
27-21-15-9
- Deadlifts
- T2B/K2E
- Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Seal Pose
- Pigeon Pose

2021-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/MB
- 5 MB RDL
- 5 MB Presses
- 10 MB Squats
- 5 MB Cleans
- 10 MB Sit-Ups
----------------------------
- 30 sec Wall Sit
Strength
Three Sets
45 sec On/15 sec Rest
- Flutter Kicks
- Planks - 60 sec (NO Rest)
- Scissor Kicks
Metcon
Metcon (Time)
- 50 WBS
- 400m Run
- 50 Alt KB Clean
- 800m Run
- 50 Alt KB Clean
- 400m Run
- 50 WBS
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Standing Straddle
- Down Dog
- Saddle Pose

2021-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 7 Calorie Bike
- 5 Scapula Push-Ups
- 5 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Rocket Jumps
----------------------------
- OH Distraction
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 15 C2B Pull-Ups
- 9 Power Clean and Jerks
- 12 Calorie Bike
Alpha: C2B; 115/75
Omega: PU; 95/65
Fitness: RR; 75/55
Mobility
- Legs Up Wall
- Couch Stretch
- Saddle w/Eagle Arms

2021-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 35 DU/50 Singles
- 10 AIr Squats
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 100 DU/175 Singles
- 75 Air Squats
- 500/450m Row
Omega: DU
Fitness: Singles
Mobility
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2021-07-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Alpha Omega Olympics
- Five Events
- $5 per Event
- Male/Female Divisions
- Age Groupings
- >50 Grand Masters Division
- 35-50 Masters
- <35
- Submit Video Entry of Movement in the Gym to Joe 850.377.1862
7.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Rocket Jumps
- 10 Air Squats
- 5 Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
----------------------------
- Quick Glute/Ham Foam Roll
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400 Meter Run
- 7 Power Cleans
- 7 Hang Squat Cleans
- 7 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Twisted Cross
- Supine Twist

2021-07-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Olympic Opening Ceremony
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
7.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 MB RDL
- 5 MB Squats
- 5 MB Cleans
- 5 MB Presses
- 5/5 MB Box Step-Ups
- 5 Broad Jumps
- 10 Swimmers
Metcon
Metcon (Time)
Two Rounds
- 90/70 Calorie Row
- 70 WBS
- 50 Power Cleans
- 30 Burpee Box Jumps 24/20
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 45/35
Mobility
- Twisted Cross
- Pigeon on Box
- Frog Pose

2021-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Olympic Opening Ceremony
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
7.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Lunges
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 30sec Plank
- 20m Run
- Bear Crawl/Crab Walk
----------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 MU (Ring or Bar)
- 6 Front Rack Lunges
- 12 GHD Sit-Ups
Alpha: MU; 95/65; Weighted GHD 15/10
Omega: Burpee Pull-Up; 75/55; GHD
Fitness: Burpee RR; 45/35; AbMat Sit-Up
Mobility
- Foam Roll Lats/Glutes/Quads
- Saddle w/Archer Arms
- Straddle Pose

2021-07-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Olympic Opening Ceremony
* Friday, July 23 - 6:30pm CT
- Hotdogs and Burgers on the Grill
- Watch the Opening Ceremony in the Gym
* Saturday, July 24, All Morning
- Pancake Breakfast
7.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400/300m Row
- 10 Push-Ups
- 10 Ring Rows
- 10 Air Squats
- 10 Lunges
- 10 Dips
Strength
Three Sets
40 secs Work/20 secs Rest
- Kneeling Landmine Presses
- Arnolds
- Dips
Metcon
Metcon (Time)
Eight Rounds
- 15/12 Calorie Row
- 200m Run
- 15/12 Calorie Bike
Mobility
- Low Dragon
- Supine Twist
- Legs Up Wall

2021-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Sit-Ups
- 7/5 Calories
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 15/12 Calorie Bike/Row
- 400m Run
- 12 T2B
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
Mobility
- Dragon
- Single leg Forward Fold
- Single Leg Saddle

2021-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Twp Sets
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Lunges
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 15 Power Cleans
- 12 Thrusters
- 9 Bar Facing Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Twisted Cross
- Foam Roll Quads/Glutes

2021-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5/3 Calorie Bike
- 10 Glute Bridges w/KB
- 5/5 SLRDL w/KB
- 10 Goblet Squats
- 15 KBS
- 10 Single KB Lunges
- 5 Strint Pull-Ups
- 200m Run
----------------------------
- Light Foam Roll Glutes/Hams
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 200m Run
- 7 Deadlifts
- 9/7 Calorie Bike/Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Low Dragon
- Instep Series Stretch
- Foam Roll Glutes/Hams/Calves

2021-07-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Set
- 10 Calories Row/Bike
- 10 MB Clean + Press
- 8 Box Jumps/Steps
- 10 Sit-Ups
- 8 Strict Pull-Ups
- 10 Push-Ups
----------------------------
- Light Foam Roll
Metcon
Metcon (Time)
20min AMRAP
- 50 WBS
- 40/32 Calories Row/Bike
- 30 Box Jumps or Steps 24/20
- 20 T2B/K2E
- 10 Bar Muscle-Ups
Alpha: 20/14; MU
Omega: 16/12; Burpee Pull-Up
Fitness: 14/10; Burpee Ring Row
Mobility
- Pigeon on a Box
- Foam Roll Lats/Glutes/Hams/Calves
- Saddle w/Archer Arms

2021-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 7/5 Calorie Bike
- 10 Leg Levers
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
----------------------------
- 30 sec Plank
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 50/35 Calorie Bike or Row
- 24 T2B/K2E
- 12 S2OH
Alpha: 135/95; T2B
Omega: 115/75; Knee Raises
Fitness: 75/55; Sit-Ups
*No Rack
Mobility
- Legs Up Wall
- Fragon
- Twisted Cross

2021-07-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 5 Push-Ups
- 800m Bike
- 5 Strict Pull-Ups
- 400m Run
- 5 Burpees
Strength
Three Sets
- 60 sec Bicycles
- 60 sec Plank
- 60 sec Flutter Kicks
- Rest 1 min
Metcon
Metcon (Time)
-2000m Row
*Every Minute Perform 1 Burpee over the Erg,
**Add a burpee every minute until finished
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2021-07-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200/150m Row
- 10 Air Squats
- 8 Push-Ups
- 6 Strict Pull-Ups
- 8 Lunges
- 10 Sit-Ups
----------------------------
- Practice 3min DU
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 50 DU/75 Singles
- 300/250m Row
- 10 Front Squats
Alpha: DU; 135/95
Omega: DU; 105/70
Fitness: Singles; 75/55
*No Rack
Mobility
- Low Dragon
- Forward Fold
- Saddle Pose

2021-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
Tabata 8x20:10
- Lunges w/Pass-Through
- Plank Shoulder Taps
- Rocket Jumps
- Push-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Power Clean
- 10 Push Press
- 14/10 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Bound Ankle
- Frog Pose

2021-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Pull/Push
- Bear Crawl
- 5 Scapula Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Glute Bridges
----------------------------
- OH Distraction
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Hang Power Snatches
- C2B Pull-Ups
Into…
21-15-9
- OHS
- Bar Facing Burpees
Alpha: 95/65; C2B
Omega: 75/55; Pull-Ups
Fitness: 45/35; RR
Mobility
- Foam Roll Glutes/Hams
- Lizard Pose
- Single Leg Forward Fold

2021-07-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
The gym is closed today for USAW Weightlifting Seminar
Enjoy the day with your family and friends

2021-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 Burpees
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Jumping Air Squats
----------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 500/400m Row
- 21 Power Cleans
- 21 S2OH
- 500/400m Row
- 15 Power Cleans
- 15 S2OH
- 500/400m Row
- 9 Power Cleans
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Forward Fold
- Down Dog
- Supine Twist

2021-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
Tabata (8x20:10)
- Plank Shoulder Taps
- Lunges
- Sit-Ups
- Air Squats
Strength
Three Sets
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Banded Bicep Curls
- BB Strict Press
Metcon
Metcon (Time)
Four Rounds
- 20 GHD Sit-Ups
- 25 Thrusters
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Seal Pose
- Pigeon Pose
- Instep Series Stretch

2021-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
7.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5 Single Arm KBS R/L
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Scapula Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Instep Series Stretch
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
21-18-15-12-9
- Front Squats
- Kettlebell Swings
- Lateral Burpees Over Bar
Alpha: 115/75; 53/35
Omega: 95/65; 44/26
Fitness: 75/55; 35/20
Mobility
- Seated Forward Fold
- Seated Straddle
- Saddle w/Archer Arms

2021-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Rocket Jumps
- 10 Lunges w/Pass-THrough
- 10 OHS w/PVC
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Glute Bridges
----------------------------
- 3 min DU/Singles Practice
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (Time)
- 60/45 Calorie Bike
- 100 DU/ 150 Singles
- 1500/1250m Row
- 100 DU/ 150 Singles
- 60/45 Calorie Bike
Mobility
- Low Dragon
- Twisted Cross
- Saddle Pose

2021-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***REGULAR SCHEDULE***
DROM
Warm-up
- 800m Run/Row or 1600m Bike
----------------------------
- Set-Up Gear and Grab Some Reps
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Supine Twist

2021-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Broad Jumps
- 10 Jumping Air Squats
- 10 Lunges
- 5 Dips
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Metcon
Metcon (Time)
Three Rounds
- 50 DU/75 Singles
- 500/400m Row
- 50 DU/75 Singles
- Two Rounds
- 3 Power Cleans
- 6 Pushups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Calves/Hams/Glutes
- Pigeon Pose
- Puppy Dog

2021-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Push-Ups
- 30 sec Plank
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 35 DU/50 Singles
----------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 50 DU/75 Singles
- 20 Back Squats
- 50 DU/75 Singles
- 35/25 Calorie Row
- 50 DU/75 Singles
- 35/25 Calorie Row
- 50 DU/75 Singles
- 20 Back Squats
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle

2021-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- 250m Row
- 10 Airs Squats
- 800m Bike
- 10 Lunges
- 5 Strict Pull-Ups
Strength
Three Sets
45 sec Work/15 sec Rest
- KB Side Bends - Right
- Russian Twists
- KB Side Bends - Left
- Weighted Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 2000/1750m Row
- 400m Run
- 200m KB Front Rack Hold
- 40 Hand Release Push-Ups
- 20 Pull-Ups/Ring Rows
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Low Dragon
- Lizard Pose
- Saddle w/Archer Arms

2021-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 30 sec Plank
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB One Arm Row
- 5/5 KB Presses
- 10 KBS
- 10 Swimmers
- 10 Sit-Ups
----------------------------
- 20 Face Pulls
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
50-35-20
- WBS
15-12-9
- Deadlift
- Lateral Barbell Burpees
Alpha: 20/14; 185/125
Omega: 16/12; 135/95
Fitness: 14/10; 115/75
Mobility
- Supine Twist
- Twisted Cross
- Thread the Needle

2021-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------
- Banded Blackburns
Strength
Power Snatch (3-3-3 q 2min)
Squat Clean (3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 21/15 Calorie Bike
- 12 T2B/K2E
- 9 Push Press
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Saddle Pose w/Archer Arms
- Frog Pose

2021-06-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Jumping Lunges
Tabata 8x20:10
- Air Squats
- Sit-Ups
- Step-Ups
- Plank Shoulder Taps
----------------------------
- Banded Blackburns
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 7 Hang Power Snatches
- 14 Box Jump Overs 24/20
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams
- Low Dragon
- Legs Up Wall

2021-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Row
- Two Sets
- 10 Scapula Push-Ups
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Lunges
- 400m Run
Metcon
Metcon (Time)
Partner-Up
- 2000/1600m Row
- 40 Burpee Pull-ups
- 10 Rounds
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*One Works/One Rests
Mobility
- Seated Forward Fold
- Single Leg Saddle Pose
- Dragon Pose

2021-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Glute Bridges
- 5 Supermen
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Step-Ups
- 5 Rocket Jumps
Strength
Deadlift (15min to heaviest)
Metcon
Metcon (Time)
9-15-21
- Burpee Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams/Quads
- Couch Stretch
- Twisted Cross

2021-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 5/5 KB Lunges
- 5 KB Glute Bridges
- 10 Sit-Ups
Strength
Three Sets (30 sec On/30 sec Off)
- BB Tricep Skull Crushers
- Bent Over Row
- Banded Bicep Curls
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 10 KB Box Step Overs 24/20 (1 bell)
- 100m KB Farmer’s Carry (2 bells)
- 200m Run
- 30 sec Plank
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Low Dragon
- Legs Up Wall
- Saddle w/Eagle Arms

2021-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Strict Pull-Ups
- 30sec Plank
- 10 Push-Ups
- 200m Row
---------------------------------------------
- Smash Triceps/Forearms
Strength
Bench Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Deadly Diane (Time)
21-15-9
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
Mobility
- Couch Stretch
- Seal Pose
- Thread the Needle

2021-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD

2021-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-04-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

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

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

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

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

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

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

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

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

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

2021-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

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

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

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

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

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

2021-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

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

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

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

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

2021-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

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

2021-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 35 DU/60 Singles
----------------------------------
- Banded Blackburns
Strength
Three Sets
- 12-15 GHD Sit-Ups
- 12-15 BB Roll Out
- 30 sec Acc. Hollow Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 21 DU/42 Singles
- 9 Burpees
Alpha: Doubles
Omega: Doubles
Fitness: Singles
*1 Minute Rest
Metcon (Distance)
5min AMRAP
- Max Meter Row
*1 Minute Rest
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 21 DU/42 Singles
- 9 Burpees
Alpha: Doubles
Omega: Doubles
Fitness: Singles
Mobility
- Instep Series Stretch
- Bound Ankle
- Single Leg Saddle

2021-01-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Strict Pull-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
----------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Morning
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
30-20-10
- Power Cleans
- Front Squats
- Push Jerks
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Single Leg Forward Fold
- Pigeon Pose

2021-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 10 Plate RDL
- 10 Plate Raises
- 10 Plate Squats
- 10 Plate Sit-Ups
- 200m Run
----------------------------------
- 10 Banded Good Mornings
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
- 800M Run
- 60/40 Calorie Bike
- 40 AbMat Sit-ups
- 200m Plate Run
- 40 Plate Hops
- 60/40 Calorie Bike
- 800m Run
Alpha: 45/35
Omega: 35/25
Fitness: 25/10
Mobility
- Low Dragon
- Lizard Pose
- Saddle w/Archer Arms

2021-01-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
Tabata 8x20:10
- Push-Ups
- Lunges
----------------------------------
- 10 Glute Bridges
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 27 Air Squats
- 21/15 Calorie Row
- 15 HRPU
- 9 Deadlifts
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
Mobility
- Supine Twist
- Thread the Needle
- Twisted Cross

2021-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- Bear Crawl/Crab Walk
- 5 Strict Pull-Ups
- 6 Air Squats
- 8 Lunges w/Pass-Through
- 50 DU/75 Singles
- 8 Lunges w/Pass-Through
- 6 Air Squats
- 5 Ring Rows
- 200m Jog
Metcon
Metcon (Time)
- 1600m Run
- 40 KBS
- 40 Goblet Squats
- 80 DU/120 Singles
- 800m Run
- 20 KBS
- 20 Goblet Squats
- 40 DU/60 Singles
- 400m Run
- 10 KBS
- 10 Goblet Squats
- 20 DU/30 Singles
Alpha: 53/35; DU
Omega: 44/26; DU
Fitness: 35/20; Singles
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Quads/Glutes
- Supine Twist

2021-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 200m Run
- 10 Jumping Lunges
- Sled Push
- 10 Air Squats
- 5 Push-Ups
- 5 Strict Pull-Ups
Strength
Split Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15/12 Calorie Row or Bike
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Seated Forward Fold
- Seated Straddle
- Dragon Pose

2021-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
400m Row
Tabata 16x20:10
- Flutter Kicks
- KBS
- KB Presses
- Air Squats
Strength
Three Sets
- Max Reps Bicep Curls
- Max Reps Strict Chin-Ups
-Max Reps Dips
Metcon
Metcon (Time)
10-20-30-40-50
- Sit-Ups
25-20-15-10-5
- Push-ups
After Each Round
- 350m Row
Mobility
- Lizard Pose
- Twisted Cross
- Thread the Needle

2021-01-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row Easy
- Sled Push
- Duck Walk
- 5 Box Jumps
- 6 Box Step-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 30 sec Plank
------------------------------
- Banded Blackburns
Strength
Power Snatch (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 15 Box Jumps/Step-Ups
- 10 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Pigeon Pose
- Low Dragon
- Seal Pose

2021-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1/5/2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Turf Plank Walk
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
-------------------------------------
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 7 Power Snatch
- 7 OHS
- 10/7 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose
- Puppy Dog Pose
- Foam Roll Lats/Glutes/Quads

2021-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 10 Lunges
- 5 Push-Ups
- 5 Broad Jumps
- 10 Goblet Squats
- 5/5 KB Presses
- 15 KBS
-----------------------------------
- 30 sec Wall Sit
- PVC Front Rack Stretch
- Smash Forearms
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
- 2000m/1600m Row
- 100 DU/15 Singles
- ME Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Seated Forward Fold
- Supine Twist
- Dragon Pose

2021-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
1.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED for CLEANING***

2021-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
1.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year 2021
***9AM CLASS ONLY***
DROM
Metcon
Metcon (Time)
Partner-Up
"You Go, I Go"
- 20 Power Clean
- 21 WBS
- 200m Run
- 20 Push Press
- 21 Sit-Ups
- 200m Run
- 20 Back Squats
- 21 Lunges
- 200m Run
- 20 Deadlifts
- 21 Push-Ups
- 200m Run
- 20 Power Snatch
- 21 Box Jumps
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 65/45
*Each Complete Reps
*One Works/One Rests
*Run Together
Mobility
- Happy New Year
- May today be the day that starts an amazing year

2020-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
12.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Years Eve
***8:30AM CLASS ONLY***
DROM
Metcon
Happy New Year's Eve (Time)
- 31 Push Presses
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
Mobility
- Happy New Year
- Be Safe, Be Warm, Be Kind

2020-12-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
12.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
Strength
Power Snatch (5-5-3-3-3-1)
*Increase wt each set
Metcon
Metcon (Time)
Three Rounds
- 400 Meter Run
- 16 Push-ups
- 18 Air Squats
- 12 Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Low Dragon
- Twisted Cross
- Foam Roll Lats/Glutes/Hams

2020-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
12.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile Bike
- Sled Push
- 8 Step-Ups
- 5 Push-Ups
- 10/10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------------------
- Banded Blackburns
Strength
Shoulder Press (5-5-3-3-3-1 q 2min)
*Increase wt each set
Metcon
Metcon (Time)
15-12-9
- Box Jumps/Steps 24/20
90-60-30(120-90-60)
- DU/Singles
Directly into…
15-12-9
- Deadlifts
60-40-20(100-75-50)
- DU/Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Puppy Dog
- Dragon Pose

2020-12-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/31: 8:30AM ONLY
1/1: 9AM ONLY
1/2: CLOSED for CLEANING
12.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 30sec Wall Sit
Tabata 8x20:10
- Goblet Squats
- KBS
-----------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps
Strength
Front Squat (5-5-3-3-3-1 q 2min)
*Increase wt each set
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
- 400 Meter Run
Then Max Rounds
- 12 Front Squats
- 6 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
- 400 Meter Run
Then Max Rounds
- 9 Thrusters
- 6 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
- 400 Meter Run
Then Max Rounds
- 6 Clusters
- 6 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle Pose w/Eagle Arms
- Pigeon Pose
- Foam Roll Quads/Glutes/Lats

2020-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
12.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy Kwanza and Boxing Day!!!
***GYM is CLOSED***

2020-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
12.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas!!!
***GYM is CLOSED***

2020-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
12.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas Eve
***8AM CLASS ONLY***
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Clean High Pulls
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 10 Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 7 Squat Clean
- 14 Sit-Ups
- 7 Push Press
**800m Run
Three Rounds
- 7 Squat Clean
- 14 Sit-Ups
- 7 Push Press
**800m Run
Three Rounds
- 7 Squat Clean
- 14 Sit-Ups
- 7 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Dragon Pose
- Thread the Needle
- Seated Straddle

2020-12-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12/31: 8AM ONLY
1/1: 8AM ONLY
1/2: CLOSED for CLEANING
12.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 10 Jumping Air Squats
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Supermen
- 10 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
-----------------------------
- Banded Blackburns
Strength
Power Snatch (5-5-3-3-3 q 2min)
*Increase wt. each set
Metcon
Metcon (AMRAP - Reps)
10min AMRAP
- 2500/2000m Bike
- 100 DU/150 Singles
With Time Remaining:
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Lizard Pose
- Pigeon Pose

2020-12-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 200m Run
- 10 Good Mornings
Strength
Shoulder Press (5-5-3-3-3 q 2 min)
*Increase wt. each set
Metcon
Metcon (Time)
Five Rounds
- 15 Deadlifts
- 20 Back Rack Lunges
- 30/21 Calorie Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Puppy Dog Pose
- Seated Forward Fold
- Supine Twist

2020-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- Duck Walk
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Swimmers
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
Strength
Front Squat (5-5-3-3-3 q 2min)
*Increase weight each set
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 15 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams
- Instep Series Stretch
- Saddle Pose

2020-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 16x20:10
- Jumping Air Squats
- Push-Ups
- Lunges
- Box/Bench Dips
Metcon
Metcon (Time)
Five Rounds
- 400m Run
- 5 Power Cleans
- 5 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Low Dragon
- Instep Series Stretch
- Bound Ankle

2020-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- Sled Push
- 5 Push-Ups
- 200m Run
- 5 Broad Jumps
Strength
The CrossFit Football Total
Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
*8min each
Mobility
- Enjoy Community Fun
- Eat Dessert
- Celebrate Togetherness

2020-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Air Squats
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
-----------------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 20 Russian KBS
- 35 AbMat Sit-ups
- 500m Row
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Saddle Pose
- Pigeon Pose
- Seated Straddle

2020-12-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges w/Passthrough
- 5 Broad Jumps
- 30 sec Plank
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
---------------------------------------
- Banded Blackburns
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
15-12-9
- Squat Clean
90-60-30 (120-90-60)
- DU/Singles
15-12-9
- S2OH
60-40-20 (90-70-50)
- DU/Singles
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Quads/Calves
- Saddle w/Eagle Arms
- Lizard Pose

2020-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 3/4 mile Bike
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 PVC OHS
- 5 Strict Pull-Ups
————————————————-
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 2000m Row
EMOM
- 3 Burpees Over Erg
Mobility
- Thread the Needle
- Seal Pose
- Seated Forward Fold

2020-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/14: Twelve Days of Christmas Workout
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
HOLIDAY SCHEDULE:
12/24: 8AM ONLY
12/25: CLOSED
12/26: CLOSED
12.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 200m Run
- 800m Bike
---------------------------------------
- Gather Up Gear for Workout
Metcon
12 Days of Christmas (Time)
- 1 Power Clean
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility
- Supine Twist
- Foam Roll Glutes/Hams/Quads
- Dragon Pose

2020-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/14: Twelve Days of Christmas Workout
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
12.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 5 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 1/2 mile Bike
Metcon
Metcon (Time)
- 35 Clean and Jerks
- 800m Run
- 50 Back Squats
- 800m Run
- 75 Push-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Single Leg Forward Fold
- Single Leg Saddle Pose
- Seated Straddle

2020-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/14: Twelve Days of Christmas Workout
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
12.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squat
- 5/5 WTD Lunges
- 5 Push-Ups
- 5 Sit-Ups
- 5 Strict Pull-Ups
- 200m Run
Strength
Split Squat (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 15 GHD Sit-Ups
- 20 Back Rack WTD Lunges (total)
- 10 Reverse Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Instep Series Stretch
- Foam Roll Hams/Glutes
- Bound Ankle

2020-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/14: Twelve Days of Christmas Workout
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
- $20 Recommendation
** Bring a Dessert to Share **
12.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1 mile Bike
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 5 Superman
- 10 Sit-Ups
- 5 Strict Chin-Ups
----------------------------------
- 3 min DU Practice
Core
Three Sets
- 12-15 BB Rollouts
- 10 BB Wipers
- 15 Hip Ext.
Metcon
Metcon (Time)
100-80-60-40-20 (150-120-90-60-30)
- DU/Singles
50-40-30-20-10
- Sit-Ups
25-20-15-10-5
- HRPU
Mobility
- Foam Roll Calves/Hams/Glutes
- Seal Pose
- Pigeon Pose

2020-12-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/14: Twelve Days of Christmas Workout
12/18: All Day Holiday Party
**Bring a Gift to Exchange**
*** Bring a Dessert to Share ***
12.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Snatch Grip RDL
- 5 Snatch High Pull
- 5 Hang Power Snatch
- 5 OHS
- 5 Hang Squat Snatch
----------------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (No Measure)
Every 4min for Five Rounds
- 5 Burpees
- 10 Power Cleans
- 10 Front Squats
- 10 Hang Squat Cleans
- 5 Burpees
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
Mobility
- Dragon Pose
- Puppy Dog
- Lizard Pose

2020-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/14: Twelve Days of Christmas Workout
12.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- KB Presses
- KBS
- Goblet Squats
- KB RDL
----------------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 400m Run
- 21 KBS Swings
- 12 Goblet Squat
- 9 C2B Pull-Ups
Alpha: 53/35; C2BPU
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows
Mobility
- Low Dragon
- Twisted Cross
- Thread the Needle

2020-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- Sled Push
- 10 Air Squats
- 5 Yoga Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
----------------------------------
- Tricep Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 21 Air Squats
- 15 Deadlifts
- 9 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose w/ Archer Arms
- Supine Twist
- Foam Roll Quads/Lats/Glutes

2020-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5/5 KBS
- 250m Row
- 10 Goblet Squats
- 400m Bike
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 30 KBS
- 30 Pull-Ups
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Twisted Cross

2020-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile Bike
- 8 Box Step-Ups
- 10 Lunges
- 8 Push-Ups
- 10 Air Squats
- 6 Dips
- 10 Sit-Ups
- 4 Strict Pull-Ups
----------------------------------
- Ankle Mobilization
Strength
Split Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
- 7 Power Snatch
- 7 Burpees
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams/Calves
- Down Dog
- Saddle Pose

2020-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Three Sets
- ME BB Bicep Curls
- 12-15 Arnolds
- 15 DB Tricep Kickbacks
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 10 Sit-Ups
- 10 Supermans
- 20 KBS
- 20 Goblet Squats
- 200m Single KB Farmers Carry
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Saddle Pose
- Puppy Dog
- Lizard Pose

2020-12-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- Bear Crawl/Crab Walk
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Broad Jumps
- 5 Swimmers
- 5 Yoga Push-Ups
----------------------------------
- 10 Banded Good Mornings
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
30-20-10-20-30
- Back Squat
- Push Press
- Jumping Lunges
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
Mobility
- Dragon Pose
- Frog Pose
- Saddle Pose w/Eagle Arms

2020-12-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
Tabata 8x20:10
- Push-Ups
- Box Jumps
- Glutes Bridges
- Lunges
----------------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 30 Lateral Burpees Over Bar
- 30 Power Clean
Two Rounds
- 15 Lateral Burpees Over Bar
- 15 Front Squats
Three Rounds
- 10 Lateral Burpees Over Bar
- 10 Hang Squat Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Twisted Cross
- Supine Twist
- Foam Roll Quads/Hams/Glutes/Lats

2020-11-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 DU/70 Singles
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 200m Run
----------------------------------
- OH Distraction
- Smash Forearms/Triceps
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
Buy-In: 800m Run Then,
- 50 DU/100 Singles
- 35 Air Squats
- 20 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Lizard Poss
- Thread the Needle

2020-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED***

2020-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED***

2020-11-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Thanksgiving***
8AM CLASS ONLY
DROM
Warm-up
- Gather Equipment and Set Up for WOD
Metcon
Thanksgiving with the Ladies (Time)
Angie's House
- 20 Pull-Ups/Ring Rows
- 20 Push-Ups
- 20 Sit-Ups
- 20 Air Squats
Helen's House
- 400m Run
- 21 KBS
- 12 Pull-Ups/Ring Rows
Fran's House
- 15 Thrusters
Nancy's House
- 400m Run
- 15 Overhead Squats
Grace/Isabel's House
- 20 G2OH
Kelly's House
- 400m Run
- 30 Box Jumps/Steps 24/20
- 30 Wall Balls
Alpha: 53/35; 95/65; 20/14
Omega: 44/26; 75/55; 16/12
Fitness: 35/20; 45/35; 14/10
Mobility
- Be Thankful
- Be Generous
- Be Kind
- Enjoy Your Loved Ones

2020-11-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
Abbreviated Class Schedule
***5, 6:30, 8:30, 11, and 4pm***
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
Metcon
Badger (Time)
Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Alpha: 95/65; Pull-Ups
Omega: 75/55; Banded Pull-Ups
Fitness: 45/35; Ring Rows
Mobility
- Foam Roll Quads/Lats/Glutes/Hams
- Thread the Needle
- Low Dragon

2020-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
- All Classes
- Bring a Dish to Share
DROM
Warm-up
- Drop Your Dish
- Grab a Snack
----------------------------------
- 200m Run
- Sled Push
- 1/4 mile Bike
- 5 Push-Ups
- 5 Strict Pull-Ups
Metcon
The Other Total
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
*10min Each
Mobility
- Enjoy A Thanksgiving Meal
Join us for Thanksgiving in the Gym

2020-11-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges w/Pass-Through
- 10 Sit-Ups
- 400m/300m Row
----------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
7min AMRAP
- 8 C2B Pull-Ups
- 8 Weighted Step Back Lunges
- 12 Push-Ups
- 16 AbMat Sit-Ups
Alpha: 95/65; C2B PU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Banded Pull-Ups or RR
*Rest 3 Minutes
Metcon (AMRAP - Rounds and Reps)
7min AMRAP
- 4 C2B Pull-Ups
- 6 Weighted Step Back Lunges
- 8 Push-Ups
- 12 AbMat Sit-Ups
Alpha: 115/75; C2B PU
Omega: 95/65; Pull-Ups
Fitness: 45/35; Banded Pull-Ups or RR
Mobility
- Saddle w/Eagle Arms
- Twisted Cross
- Single Leg Saddle
- Single Leg Forward Fold

2020-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Drag
- 10 MB RDL
- 10 MB Presses
- 10 MB Cleans
- 10 MB Jumping Squats
- 10 MB Sit-Ups
- 200m Run w/MB
Metcon
Metcon (Time)
- 600m Run
- 50 Power Clean and Jerks
- 400m Run
- 30 Weighted Lunges
- 200m Run w/Plate
- 30 Weighted Lunges
- 400m Run
- 50 Power Clean and Jerks
- 600m Run
Alpha: 95/65; 45/35
Omega: 75/55; 35/25
Fitness: 45/35; 25/15
Mobility
- Low Dragon
- Dragon Pose
- Instep Series Stretch

2020-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-400m Run
Tabata 16x20:10
- Air Squats
- DU/Singles
- Lunges
- DU/Singles
Strength
Split Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10 Back Squats
- 40 DU/80 Singles
- 10 Squat Cleans
- 40 DU/80 Singles
Alpha: 115/75
Omega: 96/65
Fitness: 45/35
*No Rack
Mobility
- Foam Roll Quads/Hams/Glutes
- Lizard Pose
- Fragon

2020-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Sit-Ups
- 8 Lunges w/Pass-Through
- 6 Push-Ups
- 4 Strict Pull-Ups
----------------------------------
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
Strength
Three Rounds
- 20 Back Ext.
- 10/10 Landmine Twist
- 15/15 Landmine Presses
,
Metcon
Metcon (Time)
50-35-20-35-50
- AbMat Sit-Ups
After Each:
- 10 Double KB Push Press
- 100m KB Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seal Pose
- Saddle w/Archer Arms
- Twisted Cross

2020-11-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- Banded Blackburns
----------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squat
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (5 Rounds for reps)
Five Rounds x 2min AMRAP
Two Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
- Then, Max Reps Barbell Movement
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
Alpha: 135/95
Omega: 95/65; Banded PU
Fitness: 45/35; Ring Rows
*Rest 1 Minute btw Rounds
Mobility
- Seated Forward Fold
- Single Leg Saddle
- Bound Ankle

2020-11-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile Bike
- 5 Broad Jumps
- 200m Run
- 10 Lunges w/Pass-Through
- 10 Air Quads
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
----------------------------------
- Smash Forearms/Triceps
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 9 Deadlifts
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
*Rest 3 min
Metcon (Time)
Three Rounds
- 200m Run
- 9 Clusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Supine Twist
- Thread the Needle

2020-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 3 Candlesticks
- Sled Push
- 3 Up/Downs
- 5 KB RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 KBS
----------------------------------
- PVC Front Rack Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 12 Candle Sticks (Reverse Burpees)
- 10 KB Thrusters Right Arm
- 12 Up/Downs
- 10 KB Thrusters Left Arm
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Lizard Pose

2020-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/27 CLOSED
-Sat-11/28 CLOSED
11.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
5-4-3-2-1
- Push-Ups
- Sled Push
- Air Squats
- Lunges x2
Metcon
Metcon (Time)
- 50 Burpees
- 800m Run
- 75 Power Snatches
- 800m Run
- 100 Walking Lunge
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Supine Twist
- Thread the Needle
- Foam Roll Lats/Glutes/Hams/Calves

2020-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***Holiday Schedule***

-Tue-11/24 Thanksgiving in the Gym (all classes)
-Wed-11/25 5a, 6:30, 8:30, 11, 4pm
-Thu-11/26 8am
-Fri-11/25 CLOSED
-Sat-11/26 CLOSED
11.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 10 Air Squats
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Ring Rows
- 5 Broad Jumps
Strength
Back Squat (15min to heaviest)
Metcon
Metcon (Time)
- 100 DU/ 150 Singles
- 21 Squat Cleans
- 75 DU/100 Singles
- 15 Squat Cleans
- 50 DU/75 Singles
- 9 Squat Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Legs Up Wall
- Frog Pose
- Bound Ankle

2020-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Calorie Bike
- Calorie Row
Strength
Three Sets
- 50 Banded Bicep Curls
- 50 Banded Tricep Ext
- ME Dips
Metcon
Metcon (Time)
Five Rounds
- 10 Romanian Deadlifts
- 15 Plank-Ups
- 20 Weighted Glute Bridges
- 25 AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
**Quality Reps
Mobility
- Foam Roll Quads/Hams
- Seated Forward Fold
- Pigeon Pose

2020-11-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Swimmers
- 5 Broad Jumps
- 5 Strict Pull-Ups
----------------------------------
- OH Distraction
Strength
Power Clean (14 min to heaviest)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Mobility
- Box Shoulder Stretch
- Lizard Pose
- Foam Roll Lats/Glutes/Hams

2020-11-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges w/Pass-through
- 10 Air Squats
- 10 Glute Bridges
----------------------------------
- Banded Blackburns
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400 Meter Run
Three Rounds
- 4 Strict Pull-Ups
- 8 Power Cleans
- 12 Jumping Lunges
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Thread the Needle
- Twisted Cross
- Saddle Pose w/Archer Arms

2020-11-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- Sled Push/Pull
- 8 Box Steps
- 10 Sit-Ups
- 6 Box Dips
- 10 Glutes Bridges
- 10 Air Squats
- 10 Good Mornings
----------------------------------
- Pigeon On A Box
Strength
Deadlift (15 min to heaviest)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
16min ARMAP
- 10 Box Jumps/Steps 24/20
- 20 Deadlifts
- 30 AbMat Sit-Ups
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
Mobility
- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Dragon Pose

2020-11-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 1/2 mile Bike
- 10 Lunges
- 5 Push-Ups
- 15 DU/30 Singles
Metcon
Metcon (Time)
- 10 Air Squats, 30 DU/60 Singles, 200m Run
- 20 Air Squats, 30 DU/60 Singles, 200m Run
- 30 Air Squats, 30 DU/60 Singles, 200m Run
- 40 Air Squats, 30 DU/60 Singles, 200m Run
- 50 Air Squats, 30 DU/60 Singles, 200m Run
- 40 Air Squats, 30 DU/60 Singles, 200m Run
- 30 Air Squats, 30 DU/60 Singles, 200m Run
- 20 Air Squats, 30 DU/60 Singles, 200m Run
- 10 Air Squats, 30 DU/60 Singles, 200m Run
Mobility
- Low Dragon
- Dragon Pose
- Couch Stretch

2020-11-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1mile Bike or 800m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 10 Glute Bridges
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
Strength
Back Squat (5-3-3-3-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
30-20-10
- Power Snatch
- Push-Ups
10-20-30
- Hang Squat Clean
- Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Twisted Cross

2020-11-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 30 sec Wall Sit

Tabata 8x20:10
- KBS
- KB Thrusters
Core
Three Sets
- 25 Wall Ball Sit-Ups
- 20 Russian Twists
- 15 GHD Sit-Ups
Metcon
Metcon (Time)
Four Rounds
- 100′ Walking Lunge
- 200m Single Arm Farmers Carry
- 30 AbMat Sit-Ups
Mobility
- Legs Up Wall
- Saddle Pose
- Bound Ankle

2020-11-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Close-Grip Push-Ups
- 5 Wide-Grip Push-Ups
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 30 sec Plank
- 10 Sit-Ups
- 35 DU/50 Singles
----------------------------------
- Banded Blackburns
Strength
Power Clean (5-3-3-3-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
Five Rounds
- 10 KB Devil Press
- 35 DU/50 Singles
- 5 Lateral KB Burpees
Alpha: 44/26
Omega: 35/20
Fitness: 26/13
Mobility
- Twisted Cross
- Pigeon Pose
- Supine Twist

2020-11-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 10 Air Suqats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Supermans
- 5 Swimmers
----------------------------------
- Smash Triceps/Forearms
- PVC Front Rack Stretch
Strength
Bench Press (5-3-3-3-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
21-18-15-12-9-6-3
- Front Squats
- 200 Meter Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Quads/Calves/Glutes
- Single Leg Forward Fold
- Frog Pose

2020-11-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push/Drag
- Bear Crawl/Crab Walk
- 200m Run
- 15 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Up
- 10 Swimmers
----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Back Squat
- 5 Good Morning
- 5 Glute Bridges
Strength
Deadlift (5-3-3-3-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Reps)
15min AMRAP
- 1 Round Cindy
- 1 Clean and Jerk
- 1 Round Cindy
- 2 Clean and Jerks
- 1 Round Cindy
- 3 Clean and Jerks
- 1 Round Cindy
- 4 Clean and Jerks
*Increase C&J each round
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
*Record Clean & Jerks
Mobility
- Instep Series Stretch
- Saddle Pose w/Eagle Arms
- Dragon Pose

2020-10-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy Halloween
***8AM CLASS ONLY***
DROM
Warm-up
- Frankenstein Walk
- 30 sec Walk the Plank
- 10 Ghoul Mornings
- 10 Lift the Dead
- 10 Monster Walks
- 10 Dancing Skeleton
- 10 Grave Risers
- 200m Run
Metcon
Metcon (Time)
Partner Up
- 75 Lateral Pumpkin Jumps
- 50 Pumpkin Push Presses*
- 100 Pumpkin Goblet Squats*
- 50 Pumpkin Box Jumps* 20"
- 75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Medicine Ball = Pumpkin
Mobility
- Dragon Pose
- Lizard Pose
- Corpse Pose

2020-10-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams
----------------------------------
- 200m Run
- 5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 10 KB Lunges
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 30 KB Deadlifts
- 30 KB Russian Swings
- 30 KB Goblet Squats
- 30 KB Hang Squat Cleans
- 30 KB Power Snatches
- 30 KB Lunges
**Every Minute 3 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Single KB
Mobility
- Legs Up Wall
- Couch Stretch
- Lizard Pose

2020-10-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10/29: Pending the outcome of Hurricane Zeta, Alpha will open at 8:30am on Thursday, 10/29. Please stay posted for further updates. Stay safe.
10.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Drag
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 10 Swimmers
- 1/2 mile Bike
Strength
Three Sets
- Max Reps Chin-Ups
- Max Reps Standing DB Skull Crushers
- 21 Complex - DB
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
Metcon
Metcon (Time)
Four Rounds
- 10 Power Clean and Jerks
- 400m Run
- 100m Farmers Carry
Alpha: 155/105; 53/35
Omega: 115/75; 44/26
Fitness: 75/55; 35/20
Mobility
- Low Dragon
- Single Leg Forward Fold
- Saddle Pose

2020-10-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
Tabata (8x20:10)
- KBS
- Goblet Squat
- Push-Ups
- KB RDL
Strength
Power Clean (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 12 Front Squats
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 9 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy-In: 100 DU/150 Singles
- 6 Lat Burpees Over Bar
- 6 Clusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Dragon Pose
- Frog Pose
- Bound Ankle

2020-10-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m/300m Row
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Wide Grip Push-Ups
- 10 Air Squats
- 10 Sit-Ups
----------------------------------
- Banded Backburns
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
Five Rounds
- 20 Deadlifts
- 40 AbMat Sit-Ups
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Mobility
- Twisted Cross
- Thread the Needle
- Seated Forward Fold

2020-10-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Glute Bridges
- 10 Air Squats
- 10 Push-Ups
- 15 KBS
- 10 KB RDL
----------------------------------
- Instep Series Stretch
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Mogadishu Mile (Time)
In Memory of the members of the 3rd Battalion, 75th Ranger Regiment, and 1st SFOD-D (Delta Force)
Four Rounds
- 19 Kettlebell Ground-to-Overheads
- 19 Kettlebell Front Squats
- 19 Kettlebell Push-Ups (each hand)
- 400 meter Kettlebell Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Your Kettlebell is your "Ranger Buddy." You cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely. If you DO let your Kettlebell go, you forfeit the progress of that round, and you must start the round over.
Mobility
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Seal Post

2020-10-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Candlesticks/Reverse Burpees
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 KB RDL
- 5 Push-Ups
- 5 Strict Pull-Ups/Negatives
Metcon
Metcon (Time)
Three Rounds
- 40 Single KB Lunges
- 30 Single KB Alternating Power Clean
- 20 Burpees
*Every 2-Minutes: 20 DU/40 Singles
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Hams/Quads
- Supine Twist
- Lizard Pose

2020-10-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 30 sec Bar Hang
- 5 Push-Ups
- 10 Air Squats
- 5 Dips
- 10 Lunges
----------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
Five Rounds
- 200mRun
- 5 Strict Pull-Ups
- 15 Deadlifts
Alpha: 225/155
Omega: 185/125; Banded Pull-Ups
Fitness: 135/95; 10 Ring Rows
Mobility
- Pigeon Pose
- Bound Ankle
- Saddle w/Archer Arms

2020-10-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push/Pull
- 1/2 mile Bike
- 10 Sit-Ups
Core
Three Sets
- 20 Russian Twists
- 15 WTD GHD Sit-Ups
- 30 DB Side Bends
,
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 60 sec Plank
- 20 Air Squats
- 800m Row
- 60 sec Flutter Kicks
- 20 Lunges
- 1 mile Bike
- 60 sec Scissor Kicks
- 20 Air Squats
Mobility
- Lizard Pose
- Couch Stretch
- Frog Pose

2020-10-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

SAVE THE DATE: HAPPY HALLOWEEN
Saturday, 10/31
***8AM CLASS ONLY***
10.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
----------------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Power Clean (5x5 q 2min)
*Increase wt 5-10lbs from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
3-6-9-12-15-18-etc.
- Power Snatches
- Push-Ups
- Air Squats
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle Pose w/Eagle Arms
- Dragon Pose
- Legs Up Wall

2020-10-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Inchworms
- 30 sec Plank
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 10 Lunges w/Pass-Through
- 5 Dips
- 200m Run
- 50 DU/75 Singles
----------------------------------
- Smash Forearms/Triceps
Strength
Bench Press (5x5 q 2min)
*Increase wt 5-10lbs from last week
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 800m Run
- 40 Front Rack Lunges
- 50 DU/75 Singles
- 400m Run
- 20 Front Rack Lunges
- 30 DU/45 Singles
- 200m Run
- 10 Front Rack Lunges
Alpha: 95/65; Doubles
Omega: 75/55; Doubles
Fitness: 45/35; Singles
Mobility
- Low Dragon
- Saddle Pose
- Twisted Cross

2020-10-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Lats/Glutes/Hams
----------------------------------
- Sled Push
- 200m Run
- 10 Air Squats
- 10 Lunges w/Pass-Through
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
Strength
Deadlift (5x5 q 2min)
*Increase wt 5-10lbs from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Back Squats
- 7 Pull-Ups
- 10 Power Cleans
Alpha: 115/75
Omega: 95/65; Banded Pull-Ups
Fitness: 75/55; Ring Rows
Mobility
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Thread the Needle

2020-10-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Box Push
- 6 Step-Ups
- 1/2 Box Push
- 6 Sit-Ups
- 5 KB RDL
- 5 KB Presses
- 10 Goblet Squats
- 15 KBS
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
Metcon
Metcon (Time)
Partner Up
- 100 KBS
- 100 Box Jumps/Step-Ups
- 100 Sit-Ups
- 100 Pull-Ups
Alpha: 53/35
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; 150 Ring Rows
*One Works/One Rests
**Break-Up However
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Pigeon Pose
- Fragon

2020-10-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1 mile Bike
- 10 Air Squats
- 30 sec Wall Sit
- 10 Lunges w/Pass-through
- 5 Push-Ups
- 5 Strict Pull-Ups
- 30 sec Plank
Strength
Back Squat (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
21-15-9
- Power Snatch
- Burpees
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Mobility
- Puppy Dog
- Bound Ankle
- Legs Up Wall

2020-10-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1000m Row
Strength
Three Sets
- Max Reps Reverse Curls
- Max Reps Dips
- Max Reps Push-Ups
Metcon
Metcon (Time)
50-40-30-20-10
- Air Squats
- Sit-Ups
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seal Pose
- Forward Fold
- Single Leg Saddle

2020-10-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- KBS
- Goblet Squats
- KB Presses
- KB Thrusters
*1 Bell
----------------------------------
- KB Devil Press Practice
Strength
Power Clean (5x5 q 2min)
*Increase wt 5-10lbs from last week
Metcon
Metcon (Time)
Four Rounds
- 12 Double KB Thrusters
- 21 DU/42 Singles
- 9 Double KB Clean and Jerks
- 21 DU/42 Singles
- 6 KB Devils Press
Alpha: 44/26; Doubles
Omega: 35/20; Doubles
Fitness: 26/13; Singles
Mobility
- Couch Stretch
- Frog Pose
- Low Dragon

2020-10-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------------------
- 5 KB RDL
- 5 Goblet Squat
- 10 KBS
Strength
Bench Press (5x5 q 2min)
*Increase wt 5-10lbs from last week
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Omega: 44/26; Banded Pull-Ups
Fitness: 35/20; Ring Rows
Mobility
- Twisted Cross
- Lizard Pose
- Foam Roll Glutes/Hams/Quads

2020-10-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 40 DU/60 Singles
Strength
Deadlift (5x5 q 2min)
*Increase wt 5-10lbs from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 Power Cleans
- 7 Burpees
- 15 Back Rack Lunges
- 42 DU/64 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Thread the Needle
- Supine Twist
- Dragon Pose

2020-10-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 16x20:10
- Air Squats
- Calorie Bike
- Sit-Ups
- KBS
Metcon
Metcon (Time)
Four Rounds
- 10 Deadlifts
- 10 Glute Bridges
- 20 Sit-Ups
- 10 Pull-Ups
- 10 Power Cleans
- 20 T2B/K2E
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
Mobility
- Foam Roll
- Supine Twist
- Seal Pose

2020-10-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 1/2 mile Bike
- 10 Air Squats
- 200m Run
- 10 Push-Ups
----------------------------------
- Foam Roll Hams/Glutes
Strength
Back Squat (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Back Squats
- 200m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Dragon Pose
- Saddle Pose

2020-10-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Sit-Ups
- 10/10 Flutter Kicks
- 30 sec Plank
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- Sled Push/Pull
----------------------------------
- Banded Blackburns
Core
Three Sets
- 30 Banded Sit-Ups
- 30 DB Side Bends
- 50 Flutter Kicks
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 GHD Sit-Ups
- 12 Single KB Hang Power Snatch
*Switch hands every 6 reps
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Frog Pose
- Instep Series Stretch

2020-10-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
----------------------------------
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
Strength
Power Clean (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15minAMRAP
3-6-9-12-15-etc.
- Push-Ups
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Couch Stretch
- Dragon Pose
- Bound Ankle

2020-10-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 5 Dips
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 50 DU/100 Singles
----------------------------------
- Banded Distraction
Strength
Bench Press (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (5 Rounds for reps)
3min AMRAP x Five Sets
- 60 Doubles/90 Singles
- 20 Jumping Lunges
Max Rounds:
- 3 Power Clean
- 3 Front Squats
- 3 S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Rest 1 min between AMRAPs
Mobility
- Low Dragon
- Foam Roll Glutes/Hams/Calves
- Lizard Pose

2020-10-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Glute Bridges
- 10 RDL
- 10 Good Mornings
- 5 Strict Pull-Ups
----------------------------------
- Banded Pigeon Pose
Strength
Deadlift (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
21-15-9
- Clusters
- C2B Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Twisted Cross
- Dragon Pose
- Saddle Pose w/Eagle Arms

2020-10-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push/Sled Pull
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Sit-Ups
- 5 Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 9 Push Presses
- 15 Weighted Sit-Ups
- 21 Bent Over Rows
- 1 Minute Wall Sit
Alpha: 115/75; 35/25
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
Mobility
- Saddle w/Archer Arms
- Foam Roll
- Single Leg Forward Fold

2020-10-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10 (2 each)
- Calorie Bike
- Air Squats
- Lunges
- Sit-Ups
Strength
Back Squat (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
- 50 Alternating KB Squat Cleans
- 100 Doubles/150 Singles
- 50 HRPU
- 100 Doubles/150 Singles
- 50 Alternating KB Squat Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Hams/Calves
- Bound Ankle
- Pigeon Pose

2020-10-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

10.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 KBS
- 10 Goblet Squats
- 10 KB DL
- 5/5 KB Presses
- 10 KB Lunges
- 10 Sit-Ups
- 5 Strict Chin-Ups
- 200m Run
Strength
Three Sets
- 50 Banded Tricep Ext.
- 50 Banded Bicep Curls
- 12-15 DB Arnolds
Metcon
Metcon (Time)
Four Rounds
- 30 KBS
- 100′ Single KB OH Carry*
- 15 GHD Sit-Ups
- 200m Farmer Carry
Alpha: 53/35; GHD Sit-Ups
Omega: 44/26; GHD Sit-Ups
Fitness: 35/20; AbMat Sit-Ups
*Swap when necessary
Mobility
- Couch Stretch
- Bound Ankle
- Foam Roll Quads/Glutes

2020-09-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400/300m Row
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- Sled Push
----------------------------------
- Banded Blackburns
Strength
Power Clean (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
7min AMRAP
- 7 Thrusters
- 7 Power Snatches
- 7 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Twisted Cross
- Thread the Needle
- Lizard Pose

2020-09-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Yoga Push-Ups
- 5 Push-Ups
- 5 Swimmers
- 5 Supermans
- 5 Broad Jumps
- 5 Jumping Air Squats
- 5 Glute Bridges
- 5 Dips
- 200m Run
----------------------------------
- OH Distraction
Strength
Bench Press (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
Five Rounds
- 200m Run
- 7 Squat Cleans
- 40 DU/60 Singles
Alpha: 135/95
Omega: 95/65
Fitness: 55/45
Mobility
- Saddle Pose
- Low Dragon
- Foam Roll Lats/Glutes/Hams

2020-09-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
Strength
Deadlift (5x5 q 2min)
*Increase 5-10lbs from last week
Metcon
Metcon (Time)
Three Rounds
- 20 Pull-Ups
- 10 Power Cleans
- 20 Push-Ups
- 10 Push Press
- 20 Sit-Ups
- 10 Back Squats
- 20 Jumping Lunges
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Forward Fold
- Seal Pose
- Dragon Pose

2020-09-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 10 Push-Ups
- 500m Row
- 10 Lunges
- 200m Run
- 10 Sit-Ups
Metcon
Metcon (Time)
- 25 Burpees
- 800m Run
- 50 Lunges
- 1600m Row
- 75 Sit-Ups
- 2 Mile Bike
Mobility
- Foam RollCalves/Hams/Glutes/Quads
- Low Dragon
- Bound Ankle

2020-09-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hams/Glutes
----------------------------------
- 5/5 KB Presses
- 5 Goblet Squats
- 5 KB RDL
- 10 KBS
- 10 KB WTD Lunges
- 10 Sit-Ups
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 8 KB Push Press x2
- 12 KB Front Squat x2
- 16 Weighted Plate Sit-Ups
- 20 KB Deadlifts x2
Alpha: 44/26; 35/25
Omega: 35/20; 25/15
Fitness: 18/13; 15/10
Mobility
- Frog Pose
- Saddle Pose w/Archer Arms
- Lizard w/Ext. Arms

2020-09-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile Bike
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5/5 Figure Eights
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Strict Pill-Ups
- 5 Dips
----------------------------------
- Banded Blackburns
Strength
Three Sets
- 10 Barbell Rollouts
- 10 GHD Sit-Ups
- 30/60/30s Rotating Planks
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Seal Pose
- Supine Twist
- Couch Stretch

2020-09-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
----------------------------------
Two Sets
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
- 21 Burpees
- 1 Round of DT
- 15 Burpees
- 1 Round of DT
- 9 Burpees
- 1 Round of DT
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
DT
- 12 Deadlifts
- 9 Power Cleans
- 6 Push Jerks
Mobility
- Lizard Pose
- Foam Roll Hams/Glutes/Lats
- Seated Straddle

2020-09-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m/300m Row
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Glute Bridges
----------------------------------
- Foam Roll Chest/Triceps
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 25 C2B Pull-Ups
- 400m Run
- 50 Abmat Sit-Ups
- 800m Row
Alpha: C2B Pull-Ups
Omega: Pull-Ups
Fitness: 35 Ring Rows
Mobility
- Thread the Needle
- Forward Fold
- Twisted Cross

2020-09-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Calorie Bike
- Push-Ups
----------------------------------
- 5 RDL
- 5 Back Squat
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 7 Hang Squat Cleans
- 20 DU/30 Single
- 7 Thrusters
- 20 DU/30 Singles
Alpha: 115/75; Doubles
Omega: 95/65; Doubles
Fitness: 45/35; Singles
Mobility
- Foam Roll Glutes/Hams
- Supine Twist
- Dragon Pose

2020-09-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push
- Bear Crawl
- 5 Push-Ups
- 10 Lunges
- 10 Air Squats
- 1/2 mile Bike
Metcon
Metcon (No Measure)
Every 5min x 5 Rounds
- 200m Run
- 15 Burpees
- 200m Run
Mobility
- Twisted Cross
- Low Dragon
- Dragon Pose

2020-09-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 3 Bear Complexes
- Deadlift
- Power Clean
- Front Squat
- Shoulder Press
- Back Squat
- 50 DU/75 Singles
Strength
Bent Over Row (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
2-4-6-8-10-12-14-16-18-etc.
- Clusters
- 30 DU/ 45 Singles
Alpha: 115/75; Doubles
Omega: 75/55; Doubles
Fitness: 45/35; Singles
Mobility
- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Frog Pose

2020-09-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 10 Supermans
- Bear Crawl
- 5 RDL
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- 10 Sit-Ups
Core
Three Sets
- 15 GHD Sit-Ups
- 20/20 DB Side Bends
-15 Hip Extensions
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 10 Deadlifts
- 10 Push-Ups
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 10 C2B Pull-Ups
- 10 GHD Sit-Ups
Alpha: C2B Pull- Ups
Omega: Pull-Ups
Fitness: Ring Rows; AbMat Sit-Ups
Mobility
- Seal Pose
- Seated Forward Fold
- Saddle w/Eagle Arms

2020-09-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9/15: As the weather deteriorates due to Hurricane Sally, Alpha Omega will close today at 12pm (noon) for the safety and wellness of our clients and community. Please stay tuned for further updates on reopening...Be safe, be well, and be kind #alphacares
9.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Push-Ups
- 5 Strict Pull-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB RDL
- 15 KBS
----------------------------------
- OH Banded Distraction
- Tricep Stretch
- Smash Forearms/Triceps
Strength
Front Squat (5-5-10-10-10 q 2min)
*Increase by 10lbs
Metcon
Metcon (Time)
Five Rounds
- 12 Power Snatches
- 6 Lat Burpees Over Bar
- 12 WTD Lunges
- 6 Lat Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Couch Stretch
- Foam Roll Quads/Glutes/Lats
- Thread the Needle

2020-09-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges w/Pass-Through
----------------------------------
- Banded Blackburns
Strength
Squat Snatch (3-3-3 q 2min)
*Increase weight
*Focus on Form
Squat Clean (3-3-3 q 2min)
*Increase weight
*Focus on Form
Metcon
Metcon (Time)
- 20 Pull-Ups
- 400m Row
- 20 Back Squats
- 800m Run
- 20 Front Squats
- 400m Row
- 20 Pull-Ups
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Saddle Pose
- Lizard Pose

2020-09-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/80 Singles
- Sled Push
- 10 Lunges w/Pass-Through
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (Time)
Four Rounds
- 40 Air Squats
- 20 Power Cleans
- 10 Push Press
**Every 2 min - 40 DU/60 Singles
Alpha: 135/95; Doubles
Omega: 95/65; Doubles
Fitness: 75/55
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Glutes
- Dragon Pose

2020-09-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Push-Ups
- 10 Swimmers
- 5/5 KB Presses
- 5/5 KB Rows
- 10 Goblet Squats
- 10 KBS
- 5 Strict Pull-Ups
----------------------------------
- Banded Blackburns
Metcon
Metcon (Time)
* 800m Run
10-9-8-7-6-5-4-3-2-1
- Thrusters
- Pull-Ups
* 800m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Quads/Hams/Calves
- Twisted Cross
- Supine Twist

2020-09-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Calorie Row
- Sit-Ups
Strength
Bent Over Row (5x3 q 2min)
Metcon
Tribute WOD - Heroes of 9/11 (Time)
- 2001m Row or Run 1.25 miles
- 11 BJ 30/24
- 11 Thrusters 125/85
- 11 Burpee C2B Pull-Ups
- 11 Power Clean 175/125
- 11 HSPU
- 11 KBS 70/53
- 11 T2B
- 11 Deadlifts 175/125
- 11 Push Jerk 110/75
- 2001m Row or Run 1.25 miles
Metcon (Time)
Omega: 24/20; 85/70; 115/75; 53/35; 75/55
Fitness: 20; 65/50; 75/55; 44/26; 55/40
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Legs Up Wall
- Seated Straddle

2020-09-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

9.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile or 800m Bike
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 10 KBS
----------------------------------
- OH Banded Distraction
Strength
Beach Body Arms
Three Sets
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
- Max Reps Strict Chin-Ups
- Max Reps Dips
Metcon
Metcon (Time)
Four Rounds
- 100m Farmers Carry
- 200m Run
- 30 KBS
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Lizard Pose
- Couch Stretch
- Seated Forward Fold

2020-08-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 5 Superman
- 5 Swimmers
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 35 DU/50 Singles
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 30 DU/45 Singles
Mobility
- Saddle w/Eagle Arms
- Twisted Cross
- Fragon

2020-08-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
Tabata 8x20:10
- Air Squats
- Sit-Ups
Strength
Bent Over Row (5x8 q 2min)
*Increase wt. from last week
Metcon
Metcon (AMRAP - Reps)
18min
Deck of Death
- Spades: Goblet Squats
- Clubs: Burpees
- Diamonds: Sit-Ups
- Hearts: KBS
- Joker: 200m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/30
*Reps = Face Value of Card
**Face Card = 10 Reps
***Record # of Cards Completed
Mobility
- Bound Ankle
- Dragon Pose
- Foam Roll As Needed

2020-08-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 Calorie Bike
- 10 Jumping Air Squats
- 10 Lunges
- 5 Push-Ups
Strength
Beach Body Arms
**Partner-Up**
- Drop Set Barbell Bicep Curl
- Drop Set Skull Crushers
- Max Reps Dips
Metcon
Metcon (Time)
Three Rounds
- 40/30 Calorie Bike/Row
- 30 Goblet Lunges
- 20 Kettlebell Swings
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seal Pose
- Seated Forward Fold
- Foam Roll Lats/Glutes/Hams

2020-08-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 Single Leg KB RDL
- 10 KB DL
- 10 Goblet Squats
- 5/5 KB Press
- 35 DU/50 Singles
----------------------------------
- Instep Series Stretch
Strength
Front Squat (5-5-10-10-10 q 2 min)
*10lbs heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 5 Deadlifts
- 10 Push-Ups
- 15 Back Squats
- 30 DU/45 Singles
Alpha: 185/125
Omega: 135/95
Fitness: 75/55
Mobility
- Supine Twist
- Couch Stretch
- Dragon Pose

2020-08-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 KB DL
- 15 KBS
- 5 Broad Jumps
----------------------------------
- Banded Blackburns
Strength
Squat Snatch (3-3-3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Squat Clean (3-3-3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Metcon
Metcon (Time)
Three Rounds
- 20 Jumping Lunges
- 20 Power Snatches
- 20 Jumping Lunges
- 20 Power Cleans
- 20 Jumping Lunges
- 20 Thrusters
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Puppy Dog

2020-08-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 25 DU/50 Singles
- 5 Sit-Ups
- 10 Lunges w/Pass-Through
- 5 Push-Ups
- 10 Air Squats
----------------------------------
- 5 Deadlifts
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 80 DU/120 Singles
- 40 Sit-Ups
- 20 Push-Ups
- 10 Burpees
- 5 Bear Complex (DL; HPClean; FS; Press; BS)
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Thread the Needle
- Twisted Cross

2020-08-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Set
- Sled Push (1/2)
- 200m Run
- Sled Pull (1/2)
- 10 Lunges
- 10 Air Squats
Metcon
Metcon (Time)
10-20-30-40-50
- Back Squat
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Glutes/Hams/Calves
- Low Dragon Pose
- Seated Straddle

2020-08-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 KBS
- 15 KB Deadlifts
- 10 Goblet Squats
- 5/5 KB Presses
- 10 Push-Ups
- 5 Pull-Ups
----------------------------------
- OH Distraction
Strength
Bent Over Row (5x8 q 2min)
*Increase wt. from last week
Metcon
Metcon (3 Rounds for reps)
Three Rounds
- 60 sec KB Thrusters
- 60 sec Single KB Power Cleans
- 60 sec Hops over the KB
- 60 sec Single Arm KB Push Presses
- 60 sec Burpees
- 1min Rest
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Low Dragon
- Puppy Dog
- Happy Baby

2020-08-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata 8x20:10
- Ring Rows
- Push Presses 45/35
Core
Three Sets
- 50 Med Ball Mtn Climbers
- 20 Med Ball Russian Twists
- 25 Med Ball Sit-Ups
Metcon
Metcon (Time)
15min AMRAP
- 9 C2B Pull-Ups
- 15 Hand-Release Push-Ups
- 21 KBS
Alpha: 53/35
Omega: 44/26; Pull-Ups
Fitness: 35/20; 15 Ring Rows
Mobility
- Legs Up Wall
- Lizard Pose
- Forward Fold

2020-08-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 20 Sit-Ups
- 15 KB Deadlifts
- 10 KBS
- 10 Goblet Squats
- 5/5 KB Presses
----------------------------------
- 3 Attempts Unbroken DU
Strength
Front Squat (5-5-10-10-10 q 2min)
*10lbs heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 2 Front Rack Lunges
- 20 DU/30 Singles
**Add 2 Lunges each round (2-4-6-8-10, etc.)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*3 min Rest
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
- 2 Power Clean
- 20 DU/30 Singles
**Add 2 Lunges each round (2-4-6-8-10, etc.)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Quads/Glutes
- Single Leg Forward Fold
- Bound Ankle

2020-08-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 OHS
----------------------------------
- Banded Blackburns
Strength
Squat Snatch (3x3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Squat Clean (3x3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Metcon
Metcon (No Measure)
Tabata: 32x20:10
- Power Snatch
- KB Turkish Sit-Ups
- BB Glute Bridges
- Flutter Kicks
Alpha: 115/75; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
Mobility
- Foam Roll Lats/Glutes/Hams
- Saddle Pose w/Eagle Arms
- Dragon Pose

2020-08-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 8 Air Squats
- 6 Push-Ups
- 4 Strict Pull-Ups
----------------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5/5 KB Clean
- 5/5 KB Presses
Strength
Shoulder Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
10-20-30-40-50
- KB Clean & Jerk
- KB WTD Lunges
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Thread the Needle
- Twisted Cross

2020-08-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run w/Plate
- 35 DU/50 Singles
- 5 MB Thrusters
- 5 Pull-Ups
- 6 Step-Ups
- 10 MB Deadlifts
- 8 MB Presses
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Omega:
- 10 Push-Ups
- 15 Deadlifts
- 25 Box Jumps Step-Ups 24/20
- 50 Ring Rows
- 100 WBS 16/12
- 300 Singles
- 400m Run w/Plate 35/25
In honor of Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry, HERO WOD NUTTS. Nuttall was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District on December 23, 2009.
Mobility
- Foam Roll Glutes/Hams
- Legs Up Wall
- Lizard Pose

2020-08-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Push-Ups
- Lunges
- Sit-Ups
- Ring Rows
Strength
Bent Over Row (5x8 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Five Rounds
- 100' Front Rack Walking Lunge
- 350 Meter Row
- 20 Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Puppy Dog
- Bound Ankle
- Seal Pose

2020-08-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Calorie Row
- Lunges w/Pass-Through
- Push-Ups
- Air Squats
Strength
Squat Snatch (3x3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Squat Clean (3x3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Metcon
Metcon (Time)
10-20-30-40-50
- Russian KBS (70/53)
- AbMat Sit-Ups
- 200m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Supine Twist
- Lizard Pose
- Saddle Pose

2020-08-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.12.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 20 KBS
- 15 KB Deadlifts
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Sit-Ups
----------------------------------
- PVC Front Rack Stretch
- Tricep Smash
Strength
Front Squat (5-5-10-10-10 q 2min)
*10lbs heavier than last week
Metcon
Metcon (AMRAP - Rounds)
15min EMOM
- 7 Thrusters
- 7 Pull-Ups
- 7 Burpees
Alpha: 75/55
Omega: 55/45; Ring Rows
Fitness: 45/35; Jumping Pull-Ups
*Enter # of Rd Completed w/Time
**If you bust; AMRAP
Mobility
- Couch Stretch
- Thread the Needle
- Twisted Cross

2020-08-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike/Row
- 20 Mtn Climbers
- 15 Air Squats
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- Unbroken DU
- 30 sec Plank
Strength
Beach Body Arms
Three Sets
- Max Reps Tricep Kickbacks
- Max Reps Arnolds
- Max Reps Reverse Curls
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15/12 Calorie Bike/Row
- 30 DU/45 Singles
- 5 Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Low Dragon
- Dragon Pose

2020-08-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- Sled Push
- 200m Run
- 5 Push-Ups
- 10 Swimmers
- 10 Supermans
- 8 Step-Ups
- 5 Strict Pull-Ups
----------------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
21-15-9
- Power Cleans
- Box Jump Overs 24/20
- Front Squats
- T2B/K2E
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Seated Straddle
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Seated Straddle

2020-08-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- Sled Push
- 5 Yoga Push-Ups
- 10 Air Squats
- 10 Lunges
----------------------------------
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squauts
Metcon
Metcon (AMRAP - Reps)
5min AMRAP
- 50/35 Calorie Bike/Row
- Max Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Reps)
5min AMRAP
- 50/35 Calorie Bike/Row
- Max P Clean & Jerk
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Reps)
5min AMRAP
- 50/35 Calorie Bike/Row
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Calves/Quads
- Lizard Pose

2020-08-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Bike
- 10 Step-Ups
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
----------------------------------
- Blackburns
Strength
Bent Over Row (5x8 q 2min)
*5-10lbs heavier than last week
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Bike/Row
- 15 Burpee Box Jumps 24/20
- 200m Run
Mobility
- Low Dragon
- Instep Series Stretch
- Foam Roll Quads/Hams/Glutes

2020-08-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Foam Roll Glutes/Hams
----------------------------------
- Sled Push/Pull
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 200m Run
Core
Beach Body Abs
Three Sets
- 30 Plank Shoulder Taps
- 20/20 Kneeling DB Wood Choppers
- 15 Wtd. Plate Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Back Squats
- 12 SDHP
- 9 C2B Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Seal Pose
- Seated Straddle
- Pigeon Pose

2020-08-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.5.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (8x20:10)
- Goblet Squats
- Calorie Row
- KBS
- Calorie Bike
Strength
Front Squat (5-5-10-10-10 q 2min)
*10lbs heavier than last week
Metcon
Metcon (Time)
- 1500/1200m Row
- 100 DU/150 Singles
- 50/35 Calorie Bike
- 100 DU/150 Singles
- 1500/1200m Row
Mobility
- Couch Stretch
- Dragon Pose
- Thread the Needle

2020-08-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Sit-Ups
- 15 Air Squats
- 10 Lunges w/Pass-Through
- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Fromt Squat
- 5 Shoulder Press
- 5 OHS
----------------------------------
- PVC Snatch Drills
Strength
Squat Snatch (3x3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Squat Clean (3x3 q 2min)
*5-10lbs heavier than last week
**Technique Focus
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
3-6-9-12-15-18-etc.
- Clean and Jerks
- T2B/K2E
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Foam Roll Quads
- Saddle Pose w/Eagle Arms

2020-08-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 10 Calorie Bike
- 5 Push-Ups
- 10 Goblet Squats
- 15 KBS
----------------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
*5-10lbs heavier than last week
Metcon
Metcon (Time)
Five Rounds
- 20 WBS
- 10 Alt KB Snatch
- 20 Calorie Bike/Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Lizard Pose
- Bound Ankle
- Twisted Cross

2020-08-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

8.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Bike
- 12 KBS
- 9 Goblet Squats
- 6/6 KB Presses
- 3/3 TGU
- 6/6 KB Single Arm Rows
- 9 KB RDL
- 12 KBS
Metcon
Metcon (Time)
10-20-30
- Single Arm Alternating KB Power Snatches
- Single Arm KB Hang Clean and Jerks
- Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Twisted Cross
- Couch Stretch

2020-07-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.31.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 Swimmers
- 5 Supermans
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
Strength
Bent Over Row (5x8 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 15 Push-Ups
- 100′ Walking Lunge
- 30 AbMat Sit-ups
- 100′ Farmers Carry
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Pigeon Pose
- Saddle w/Archer Arms
- Bound Ankle

2020-07-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Sit-Ups
- Air Squats
- Calorie Bike
- Push-Ups
*Two Each
Strength
Three Sets
- Max Reps BB Bicep Curls
- Max Reps Skull Crushers
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
Metcon
Metcon (Time)
Two Rounds
- 30 Strict Pull-Ups
- 40 Shoulder Press
- 50 Back Squats
Alpha: 135/95
Omega: 115/75; Banded Pull-Ups
Fitness: 75/55; 45 Ring Rows
Mobility
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- Standing Straddle

2020-07-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- 8 Box Step-Ups
- 4 KB RDL
- 6 Goblet Squats
- 12 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
Strength
Front Squat (5-5-10-10-10 q 2min)
We will add 10lbs each week for 8 weeks
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30/21 Calorie Bike
- 30 Kettlebell Swings
- 30 Box Jumps 24/20
- 30 Deadlifts
Alpha: 53/35; 135/95
Omega: 44/26; 115/75
Fitness: 35/20; 95/65
Mobility
- Supine Twist
- Seated Straddle
- Legs Up Wall

2020-07-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.28.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 OHS
----------------------------------
- OH Distraction
Strength
Squat Clean (3x3 q 2min)
Squat Snatch (3x3 q 2min)
Metcon
Metcon (4 Rounds for reps)
Four Rounds On the 4:00
- 50 DU/75 Singles
- 5 Bar Muscle-ups
- 5 Power Snatches
*Increase weight each round
Alpha: Bar MU
Omega: 10 Pull-Ups
Fitness: 20 Ring Rows
Mobility
- Low Dragon
- Twisted Cross
- Foam Roll Lats/Hams

2020-07-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 7/5 Calorie Row
- 5 Push-Ups
- 5 Goblet Squats
- 10 Lunges
----------------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
**30/21 Calorie Row**
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
**30/21 Calorie Row**
Two Rounds
- 9 Front Squats
- 7 T2B/K2E
- 5 Lateral Barbell Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Quads/Glutes
- Saddle Pose w/Eagle Arms
- Dragon Pose

2020-07-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Sit-Ups
- 200m Run
- 5 Strict Pull-Ups
- 300m Row
- 5 Push-Ups
- 500m Bike
- 10 Air Squats
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Mobility
- Single Leg Saddle
- Single Leg Forward Fold
- Frog Pose

2020-07-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Narrow Grip Push-Ups
- 5 Wide Grip Push-Ups
- 5 Single Leg Glute Bridges
- 10 Sit-Ups
----------------------------------
- OH Distraction
Strength
Bench Press (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
- Couch Stretch

2020-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/KB
- 15 KBS
- 10 Single Arm KB Row
Core
Three Sets
- 25 DB Side Bends
- 20 Panther Shoulder Taps
- 15 GHD Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 100′ KB WTD Walking Lunge
- 1 Rope Climb
- 15 KBS
- 1 Rope Climb
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Thread the Needle
- Puppy Dog Pose

2020-07-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Calorie Row
- Glute Bridges
Strength
Back Squat (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 20 Calorie Row
- 10 KB Hang Clean & Jerks
- 15 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Low Dragon
- Seated Forward Fold
- Twisted Cross

2020-07-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.21.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Bike
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
----------------------------------
- Banded Blackburns
Strength
Power Clean (12 min to heaviest)
Metcon
Metcon (Time)
- 3500m Bike
- 5 Deadlifts
- 15 AbMat Sit-ups
- 25 DU/50 Singles
Alpha: 245/165
Omega: 205/145
Fitness: 135/95
Mobility
- Supine Twist
- Foam Roll Hams/Glutes
- Lizard Pose

2020-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5/5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Good Mornings
- 5 Back Squats
- 5/5 Single Leg Glute Bridges
- 10 Sit-Ups
Strength
Deadlift (15min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 9 T2B/K2E
- 15 WBS
Five Rounds
- 9 Power Clean
- 15 Front Squats
Alpha: 20/14; 135/95
Omega: 16/12; 105/70
Fitness: 14/10; 75/55
Mobility
- Foam Rolls Lats/Glutes/Quads
- Saddle w/Archer Arms
- Dragon Pose

2020-07-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
5-4-3-2-1
- Calorie Bike
10-8-6-4-2
- Calorie Row
20-16-12-8-4
- Sit-Ups
Metcon
Alpha 300 (Time)
- 25 Pull-Ups/Ring Rows
- 50 Deadlifts
- 50 Push-Ups/HRPU
- 50 BJ Over/ Step-Over
- 50 T2B/K2E
- 50 KBS
- 25 Pull-Ups/Ring Rows
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Seated Forward Fold
- Smash Hamstrings
- Dragon Pose

2020-07-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 200m Run
Strength
Back Squat (5-3-3-1-1-1 q 2min)
*Increase weight
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Omega: 75/55; RR
Fitness: 45/35: Jumping PU
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
- 10 Calorie Bike/Row
- 15 MB Sit-Ups
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Legs Up Wall

2020-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Crab Walk/Bear Crawl
- Sled Push
- 10 Lunges w/KB
- 20/15 Calorie Bike/Row
Strength
Three Sets
- Max Reps Chin-Ups
- Max Reps Dips
- Max Reps BB Curl
- Max Reps Banded Tricep Ext.
- Max Reps Hammer Curls
Metcon
Metcon (Time)
Six Rounds
- 15 Russian KBS
- 50′ Walking Lunges
- 20/15 Calorie Bike/Row
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Saddle Pose
- Frog Pose
- Pigeon Pose

2020-07-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Row
- 10 Roll Over to V Stretch
- 8/8 Side Bridge with Abduction
- 10 Lunges
- 5 KB RDL
- 10 KBS
- 8 Goblet Squat
- 5 KB Presses
- 6 Box Steps
- 5 KB Glute Bridges
Strength
Deadlift (5-3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
Four Rounds
- 20 WBS
- 10/10 Single Arm KB Clean
- 20 Box Jumps/Steps
- 10/10 Single Arm KB Push Press
- 20/15 Calorie Row
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Supine Twist
- Seated Straddle
- Seal Pose

2020-07-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.14.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 7/5 Calorie Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- 20 Shoulder Taps
- 30 sec Plank
----------------------------------
- Smash Triceps
Strength
Bench Press (5-3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (4 Rounds for reps)
16min EMOM (40sec Work:20sec Rest)
- Strict Pull-Ups
- Calorie Bike
- Calorie Row
- Push-Ups
*Record total reps each round
Mobility
- Lizard Pose
- Twisted Cross
- Thread the Needle

2020-07-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Warrior Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 50 DU/75 Singles
- 5 RDL
- 5 Upright Row
- 5 Shoulder Press
- 5 Back Squat
----------------------------------
- Blackburns
Strength
Power Clean (5-3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
- 30 DU/45 Singles + 1 H Sqt Clean
- 30 DU/45 Singles + 2 H Sqt Clean
- 30 DU/45 Singles + 3 H Sqt Clean
- 30 DU/45 Singles + 4 H Sqt Clean
- Etc.
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
*Record Total Hang Squat Cleans
Mobility
- Foam Roll Glutes/Hams/Quads
- Dragon Pose
- Legs Up Wall

2020-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1600m Bike/Row
- 10 KBS
- 10 Lunges
- 5 Push-Ups
Metcon
Metcon (Time)
Five Rounds
- 25 KBS
- 200m Single Arm Farmer’s Carry
- 20/15 Calorie Bike/Row
- 100m Walking Lunge
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Saddle Pose w/Eagle Arms
- Couch Stretch

2020-07-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.10.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 30 DU/45 Singles
- Sled Push
- 5 Broad Jumps
- 5 Good Mornings
- 5 Hang Squat Clean + Press + Back Squat
- 10 Sit-Ups
- 200m Run
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
15min ARMAP
- 60 DU/75 Singles
- 20 T2B/K2E
- 10 Hang Squat Clean
Alpha: 165/115
Omega: 135/95
Fitness: 115/75
Mobility
- Low Dragon
- Instep Series Stretch
- Foam Roll Lats/Glutes/Hams

2020-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.9.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata
- Sit-Ups
- Calorie Bike
Core
Three Sets
- 20 Russian Twists
- 25 MB Sit-Ups
- 20 Hip Ext.
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 20 Calorie Bike/Row
- 30 AbMat Sit-ups
- 200 KB Farmer's Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seal Pose
- Seated Straddle
- Pigeon Pose

2020-07-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.8.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Lunges
- Sled Push
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Air Squats
- 10 Ring Rows
-5/5 Single Leg RDL
Strength
Deadlift (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 21 Push Presses
- 5 Rounds of Cindy
- 15 Push Presses
- 3 Rounds of Cindy
- 9 Push Presses
- 1 Round of Cindy
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Mobility
- Supine Twist
- Foam Roll Glutes/Hams/Lats
- Thread the Needle

2020-07-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.7.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Air Squats
- 5 Inchworms
- 5 Box Jumps
- 10 Swimmers
----------------------------------
- 10 BB Glute Bridges
Strength
Bench Press (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 500 Meter Row
- 12 Burpees
- 21 Box Jumps 20″
Mobility
- Lizard Pose w/Ext. Arms
- Forward Fold
- Twisted Cross

2020-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Goblet Squat w 15 sec hold on last one
- 10 KBS
-5/5 KB Presses
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 5 Figure Eights
----------------------------------
- PVC Front Rack Stretch
- Smash Forearms/Triceps
Strength
Power Clean (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 10 Power Cleans
- 50 Air Squats
- 10 Front Squats
- 50 Air Squats
- 10 Push Jerks
- 50 Air Squats
- 10 Clusters
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Quads/Glutes
- Saddle Pose
- Dragon Pose

2020-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Warm-up
- 200m Run
-------------------------------
- Gather Up Equipment for Workout
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Alpha: 135/95; 245/170; 70/53
Omega: 95/65; 185/125; 53/35
Fitness: 75/55; 135/95; 44/26
Mobility
- Foam Roll
- Dragon Pose
- Legs Up Wall
- Supine Twist

2020-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY
7.3.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Glute Bridges
- 5 Burpees
---------------------------------
- Instep Series Stretch
Strength
Back Squat (5-5-5-5-5 q 2min)
*Build in Weight
Metcon
Metcon (Time)
Three Rounds
- 100′ Walking Lunges
- 20 Power Clean
- 100′ Walking Lunge
- 20 Front Squat
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*No Rack
Mobility
- Foam Roll Glutes/Hams/Quads
- Lizard Pose
- Couch Stretch

2020-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY
7.2.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata 8x20:10
- Calorie Bike
- Flutter Kicks
Strength
Three Sets
- 15 Arnolds - DB
- Max Reps Skull Crushers - BB
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
,
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 5 Toes to Bar
- 7/5 Calorie Bike
- 5 Hang Power Snatches
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Pigeon Pose
- Instep Series Stretch
- Foam Roll Lats/Hams

2020-07-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY
7.1.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- 5/5 Single Leg RDL KB
- 10 KBS
- 5/5 KB Presses
- 10 Wtd. Lunge Steps
Strength
Deadlift (5-5-5-5-5 q 2min)
*Build in Weight
Metcon
Metcon (Time)
- 1500/1200m Row
- 30 Lateral Barbell Burpees
- 45 Deadlifts
- 30 Lateral Barbell Burpees
- 1500/1200m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Twisted Cross
- Thread the Needle
- Seated Straddle

2020-06-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY
6.30.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Sit-Ups
- 20 Glute Bridges
- 10 Calorie Bike
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 20 Air Squats
Strength
Bench Press (5-5-5-5-5 q 2min)
*Build in Weight
Metcon
Metcon (Weight)
5 Rounds on the 3:00
- 24 Sit-Ups
- 16/12 Calorie Bike
- 6 Strict Presses
*Increase weight each round
Mobility
- Seated Forward Fold
- Seal Pose
- Saddle w/Archer Arms

2020-06-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
7/4/2020: HERO WOD
- 8AM ONLY
6.29.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- 8 Box Steps
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squat
- 10 KB Thrusters
---------------------------------
- Blackburns
Strength
Power Clean (5-5-5-5-5 q 2min)
*Build in Weight
Metcon
Metcon (Time)
21-15-9
- WBS
- Pull-Ups
- Thrusters
- Box Jumps 24/20
- KBS
Alpha: 20/14; 95/65; 53/35
Omega: 16/12; 75/55; 44/26
Fitness: 14/10; 45/35; 35/20
Mobility
- Saddle w/Eagle Arms
- Dragon Pose
- Twisted Cross

2020-06-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.27.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 7/5 Calorie Bike/Row
- 10 Plank Shoulder Touches
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 8 Lunges w/Pass-Through
- 10 Swimmers
------------------------
- Blackburns
Metcon
Metcon (No Measure)
10 Rounds
- 4 Muscle-Ups
- 8 Push-Ups
- 12/8 Calorie Bike/Row
Alpha: As Written
Omega: Strict Pull-Ups
Fitness: 8 Ring Rows
*Quality Reps
Mobility
- Lizard w/Ext. Arms
- Foam Roll Chest/Hams/Calves
- Thread the Needle

2020-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.26.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
---------------------------------
- Bring Sally Up
Strength
Back Squat (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps 24/20
**50/35 Calorie Bike/Row
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps
**50/35 Calorie Bike/Row
Three Rounds
- 7 Power Snatches
- 7 T2B/K2E
- 7 Box Jumps
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Supine Twist
- Seal Pose
- Down Dog

2020-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.25.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- Crab Walk
- 30 sec Plank
- 5 Strict Pull-Ups
Core
Three Rounds
- 20/20 Panther Shoulder Tap
- 20/20 Half Kneeling Wood Chop-DB
- 20/20 KB Side Bend
,
Metcon
Metcon (Time)
Five Rounds
- 6 Deadlifts
- 9 Push-Ups
- 12 Sit-Ups
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
Mobility
- Supine Twist
- Foam Roll Hams/Glutes
- Fragon

2020-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.24.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 DU/50 Singles
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 12/10 Calorie Row
Strength
Deadlift (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (No Measure)
Four Rounds on 4:00
- 20/15 Calorie Row
- 40 DU/60 Singles
- 7 Front Squats
Alpha: 155/105
Omega: 125/85
Fitness: 85/60
*No rack
Mobility
- Low Dragon
- Standing Straddle
- Legs Up Wall

2020-06-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.23.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/7 Calorie Bike
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10/7 Calorie Row
Strength
Bench Press (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
21-15-9
- Lateral Burpee Over KB
- Pull-Ups
Three Rounds
- 15 Alt. KB Snatch
- 15/12 Calorie Bike
21-15-9
- Push-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Foam Roll Lats/Quads
- Saddle Pose

2020-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.22.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Air Squats
---------------------------------
- Blackburns
- OH Distraction
Strength
Power Clean (5x5 q 2min)
*Increase wt. from last week
Metcon
Metcon (Time)
Three Rounds
- 50 Air Squats
- 10 Power Clean and Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Foam Roll Lats/Glutes/Hams
- Lizard Pose
- Dragon Pose

2020-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar

2020-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar
6.19.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Glutes/Hams/Quads
- 500m Bike
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
Strength
Back Squat (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (Weight)
20minAMRAP
- 1 Deadlift*
- 10 T2B/K2E
- 15 Burpee Box Jump-Over 24/20
*Increase in weight
Mobility
- Down Dog
- Foam Roll Glutes/Hams/Lats
- Seal Pose
- Couch Stretch

2020-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar
6.18.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata (16x20:10)
- Sit-Ups
- KB RDL
- Russian Twist
- KBS
Strength
Three Sets
- Max Reps Bicep Curls - BB
- Max Reps Strict Press - BB
- Max Reps Banded Tricep Ext.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 12 Alt. KB Clean
- 8 KB Step-Ups 24/20
- 12 Alt. KB Presses
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon on a Box
- Seated Straddle
- Foam Roll Quads/Hams/Glutes

2020-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar
6.17.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Wide Grip Push-Ups
- 5 MB RDL
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 200m Run
---------------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (Time)
- 1600m Run
- 2000m Row
- 75 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Saddle Pose w/Eagle Arms
- Frog Pose

2020-06-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***GYM CLOSED***
Saturday, June 20 - No Gym due to Weightlifting Seminar
6.16.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 30 DU/45 Singles
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 5 Swimmers
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
---------------------------------
- OH Banded Distraction
- Smash Forearms/Triceps
Strength
Power Clean (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 DU/45 Singles
- 10 Power Cleans
- 30 DU/45 Singles
- 10 Lat. Burpees Over Bar
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Low Dragon
- Twisted Cross
- Lizard Pose

2020-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1600m Bike
- 5/5 Single Leg RDL
- 10 Goblet Squats
- 15 KBS
- 5/5 KB Presses
- 10 KB Glute Bridges
---------------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (Time)
21-15-9
- OHS
- T2B/K2E
15-12-9
- Thrusters
- C2B Pull-Ups
Alpha: 95/65
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows
Mobility
- Foam Roll Lats/Glutes/Hams
- Supine Twist
- Forward Fold
- Seal Pose

2020-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.13.2020 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 3/3 TGU
- Bear Crawl
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 10 KBS
Metcon
Metcon (Time)
10 Rounds
- 10/10 KB Clean and Jerks
- 10 Burpees
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Twisted Cross
- Saddle w/Eagle Arms