2022-09-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 400m Bike
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 400m Bike
- 5 Broad Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Mobility
- Legs Up Wall
- Fragon Pose
- Dragon
- Fragon Pose
- Dragon
2022-09-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 5 Rocket Jumps
Tabata 8x20:10
- Flutter Kicks
- Plank K2E
- Scissor Kicks
- Plank Shoulder Taps
--------------------------
- PVC Pass-Through
- 10 Lunges
- 5 Rocket Jumps
Tabata 8x20:10
- Flutter Kicks
- Plank K2E
- Scissor Kicks
- Plank Shoulder Taps
--------------------------
- PVC Pass-Through
Strength
Glute Bridge (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 35 Air Squats
- 25 Floor Press
- 15 WTD Sit-Ups
- 5 Power Snatch
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
- 35 Air Squats
- 25 Floor Press
- 15 WTD Sit-Ups
- 5 Power Snatch
Alpha: 115/75; 45/35
Omega: 95/65; 25/15
Fitness: 75/55; 15/10
Mobility
- Down Dog
- Puppy Dog
- Pigeon Pose
- Puppy Dog
- Pigeon Pose
2022-09-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Push-Ups
- 250m Row
- 10 Jumping Air Squats
- 800m Bike
--------------------------
- OH Distraction
- 10 Push-Ups
- 250m Row
- 10 Jumping Air Squats
- 800m Bike
--------------------------
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (Time)
- 1600m Row
- 800m Run
- 800m Row
- 400m Run
- 400m Row
- 200m Run
- 800m Run
- 800m Row
- 400m Run
- 400m Row
- 200m Run
Mobility
- Low Dragon
- Couch Stretch
- Twisted Cross
- Couch Stretch
- Twisted Cross
2022-09-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 200m Run
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Shoulder Press (5x5 q 2min)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Mobility
- Saddle w/Archer Arms
- Lizard Pose
- Bound Ankle
- Lizard Pose
- Bound Ankle
2022-09-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Lunges
- 10 Sit-Ups
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Rocket Jumps
- PVC Snatch Balance
------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Front Squats
- 5 Hang Snatch Pulls
- 5 Hang P Snatch
- 5 OHS
- 10 Sit-Ups
- Sled Push/Pull
- 30 sec Wall Sit
- 5 Rocket Jumps
- PVC Snatch Balance
------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Front Squats
- 5 Hang Snatch Pulls
- 5 Hang P Snatch
- 5 OHS
Strength
Squat Snatch (5x3 q 2min)
Metcon
Metcon (Time)
30-20-10
- T2B/K2E/Sit-Ups
- Front Rack Lunges
then;
- 50 Front Squats
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
- T2B/K2E/Sit-Ups
- Front Rack Lunges
then;
- 50 Front Squats
Alpha: 75/55
Omega: 65/50
Fitness: 45/35
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Foam Roll Quads/Lats/Glutes
- Single Leg Saddle
- Foam Roll Quads/Lats/Glutes
2022-09-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
--------------------
- 5 Glute Bridges
- 5 RDL
- 5 Front Squats
- 5 Front Rack Lunges
- 5 Back Squats
- 5 Good Mornings
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Push-Ups
--------------------
- 5 Glute Bridges
- 5 RDL
- 5 Front Squats
- 5 Front Rack Lunges
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
Four Rounds
- 1 min Deadlifts
- 1 min Lateral Burpees
- 1 min S2OH
- 1 min Rest
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 1 min Deadlifts
- 1 min Lateral Burpees
- 1 min S2OH
- 1 min Rest
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Records Reps
Mobility
- Supine Twist
- Saddle Pose
- Thread the Needle
- Saddle Pose
- Thread the Needle
2022-09-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Lats/Glutes/Hams
--------------------------
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Step-Ups
- 10 Sit-Ups
--------------------------
- 200m Run
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Jumping Air Squats
- 10 Step-Ups
- 10 Sit-Ups
Metcon
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Mobility
- Legs Up Wall
- Foam Roll
- Bound Ankle
- Foam Roll
- Bound Ankle
2022-09-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Glute Bridges
- 10 Push-ups
- 10 KBS
- 5/5 KB SLRDL
--------------------------
- Fire Hydrant Stretch
- Bear Crawl/Crab Walk
- 10 Lunges
- 10 Glute Bridges
- 10 Push-ups
- 10 KBS
- 5/5 KB SLRDL
--------------------------
- Fire Hydrant Stretch
Strength
Deadlift (5-3-3-1-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 30 AbMat Sit-Ups
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 135/95
- 400m Run
- 30 AbMat Sit-Ups
- 15 Deadlifts
Alpha: 205/145
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Lizard Pose
- Couch Stretch
- Lizard Pose
- Couch Stretch
2022-09-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Push-Ups
- 10 Plank K2E
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 250m Row
--------------------------
- Pass-Throughs/Figure Eights
- PVC Front Rack Stretch
- 10 Lunges
- Sled Push/Pull
- 10 Push-Ups
- 10 Plank K2E
- 10 Jumping Air Squats
- 5 Strict Pull-Ups
- 250m Row
--------------------------
- Pass-Throughs/Figure Eights
- PVC Front Rack Stretch
Strength
Hang Power Clean (5-3-3-1-1-1 q 2min)
*Increase wt.
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Mobility
- Foam Roll Lats/Glutes/Hams
- Single Leg Forward Fold
- Single Leg Saddle
- Single Leg Forward Fold
- Single Leg Saddle
2022-09-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1/2mile Bike
- 10 Lunges
- 5 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Lunges
- 5 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Front Rack Lunge (3-3-3-3-3q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
3min AMRAP
- 1/2 mile Bike
- Max Power Snatch
*Rest 90 sec
5min AMRAP
- 1 mile Bike
- Max Power Snatch
*Rest 90 sec
7min AMRAP
- 1.5 mile Bike
- Max Power Snatch
*Rest 90 sec
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 1/2 mile Bike
- Max Power Snatch
*Rest 90 sec
5min AMRAP
- 1 mile Bike
- Max Power Snatch
*Rest 90 sec
7min AMRAP
- 1.5 mile Bike
- Max Power Snatch
*Rest 90 sec
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Record Snatches
Mobility
- Puppy Dog
- Down Dog
- Frog Pose
- Down Dog
- Frog Pose
2022-09-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------
- OH Distraction
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
------------------------
- OH Distraction
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
**Go to Failure; then assisted
Metcon
Metcon (Time)
Three Rounds
- 800m Row
- 12 Pull-Ups
- 24 BB Movement*
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 800m Row
- 12 Pull-Ups
- 24 BB Movement*
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*FS/PP/Squat Clean
Mobility
- Thread the Needle
- Saddle Pose w/Eagle Arms
- Seated Straddle
- Saddle Pose w/Eagle Arms
- Seated Straddle
2022-09-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
--------------------
- Smash Forearms/Triceps
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Swimmers
- 5 Yoga Push-Ups
- 10 Lunges
- 5 Air Squats
- 5 Strict Pull-Ups
--------------------
- Smash Forearms/Triceps
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Reps)
13min AMRAP
Buy-In: 800m Run
- 35 DU/50 Singles
1-3-6-9-12-15-18 etc.
- Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Buy-In: 800m Run
- 35 DU/50 Singles
1-3-6-9-12-15-18 etc.
- Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record P Cleans
Mobility
- Twisted Cross
- Low Dragon
- Dragon Pose
- Low Dragon
- Dragon Pose
2022-09-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
DROM
-------------------------
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 200m Run
- 10 Air Squats
- 10 Leg Levers
- 10 Push-Ups
-------------------------
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 200m Run
- 10 Air Squats
- 10 Leg Levers
- 10 Push-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
- 100 AbMat Sit-Ups
- 100 Push-Ups
- 100 Reverse Lunges
Every 3 Minutes
- 100 Meter Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 100 AbMat Sit-Ups
- 100 Push-Ups
- 100 Reverse Lunges
Every 3 Minutes
- 100 Meter Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Twisted Cross
- Legs Up Wall
- Twisted Cross
- Legs Up Wall
2022-09-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 12/9 Calorie Row
- 10 Glute Bridges
- 5 Push-Ups
- 10 Sit-Ups
- 20 sec 6" Leg Hold
- 5 Rocket Jumps
- 10 Step-Ups
--------------------------
- Scorpion Stretch
- 10 Glute Bridges
- 5 Push-Ups
- 10 Sit-Ups
- 20 sec 6" Leg Hold
- 5 Rocket Jumps
- 10 Step-Ups
--------------------------
- Scorpion Stretch
Strength
Deadlift (12min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Row
- 9 Box Jumps/Steps 24/20
- 6 Power Cleans
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- 21/15 Calorie Row
- 9 Box Jumps/Steps 24/20
- 6 Power Cleans
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Supine Twist
- Twisted Cross
- Dragon Pose
- Twisted Cross
- Dragon Pose
2022-09-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata (8x20:10)
- Jumping Air Squats
- Plank Shoulder Taps
- KB RDL
- Sit-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
Tabata (8x20:10)
- Jumping Air Squats
- Plank Shoulder Taps
- KB RDL
- Sit-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Hang Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Eight Rounds
- 8 T2B/K2E/Sit-Ups
- 8 Burpees
- 200m Run
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- 8 T2B/K2E/Sit-Ups
- 8 Burpees
- 200m Run
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Lizard Pose
- Forward Fold
- Seal Pose
- Forward Fold
- Seal Pose
2022-09-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Lunges
--------------------------
- 30 sec Squat Hold w/BB
- 200m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Lunges
--------------------------
- 30 sec Squat Hold w/BB
Strength
Front Rack Lunge (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 400m Row or Ski
- 10 Strict Press
- 10 WTD Sit-Ups
Alpha: 95/65; 45/35
Omega: 75/55; 25/15
Fitness: 45/35; 15/10
- 400m Row or Ski
- 10 Strict Press
- 10 WTD Sit-Ups
Alpha: 95/65; 45/35
Omega: 75/55; 25/15
Fitness: 45/35; 15/10
Mobility
- Low Dragon
- Legs Up Wall
- Couch Stretch
- Legs Up Wall
- Couch Stretch
2022-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------
- Pigeon on a Box
- Banded Blackburns
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 5 Strict Pull-Ups
------------------------
- Pigeon on a Box
- Banded Blackburns
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
**Go to Failure; then assisted
Metcon
Metcon (Time)
Ten Rounds
- 5 Box Jumps/Steps 24/20
- 5 Front Squats
- 5 KB Snatches
*EMOM 5 Burpees
Alpha: 95/65; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
- 5 Box Jumps/Steps 24/20
- 5 Front Squats
- 5 KB Snatches
*EMOM 5 Burpees
Alpha: 95/65; 53/35
Omega: 75/55; 44/26
Fitness: 45/35; 35/20
Mobility
- Seated Straddle
- Dragon Pose
- Saddle w/Archer Arms
- Dragon Pose
- Saddle w/Archer Arms
2022-09-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Labor Day***9AM Class Only
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Air Squats
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility
- Low Dragon
- Dragon Pose
- Twisted Cross
- Dragon Pose
- Twisted Cross
2022-09-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 10 Calorie Row
- 5 Push-Ups
- 5 Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
- 10 Calorie Row
- 5 Push-Ups
- 5 Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
Metcon
Metcon (Time)
Five Rounds
- 40/30 Calorie Row
- 3 Rope Climbs 15'
- 20 Double KB Deadlifts
- 100 Meter Farmers Carry
Alpha: Rope; 53/35
Omega: 9 Strict PU; 44/26
Fitness: 15 RR; 35/20
- 40/30 Calorie Row
- 3 Rope Climbs 15'
- 20 Double KB Deadlifts
- 100 Meter Farmers Carry
Alpha: Rope; 53/35
Omega: 9 Strict PU; 44/26
Fitness: 15 RR; 35/20
Mobility
- Pigeon Pose
- Puppy Dog
- Bound Ankle
- Puppy Dog
- Bound Ankle
2022-09-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 800m Bike
--------------------------
- Instep Series Stretch
- 10 Lunges
- 5 MB Presses
- 5 MB Squats
- 5 MB Cleans
- 800m Bike
--------------------------
- Instep Series Stretch
Strength
Deadlift (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
9min AMRAP
- WBS
EMOM
- 5 Deadlifts
Alpha: 20/14; 185/125
Omega: 16/12; 155/105
Fitness: 14/10; 115/75
- WBS
EMOM
- 5 Deadlifts
Alpha: 20/14; 185/125
Omega: 16/12; 155/105
Fitness: 14/10; 115/75
*Record WBS
Mobility
- Foam Roll Glutes/Hams
- Couch Stretch
- Supine Twist
- Couch Stretch
- Supine Twist
2022-09-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
9.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
Tabata 8x20:10
- Calorie Rowing
- Push-Ups
- Calorie Biking
- Lunges
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Tabata 8x20:10
- Calorie Rowing
- Push-Ups
- Calorie Biking
- Lunges
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Hang Power Clean (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 800m Bike
- 500m Row
- 400m Run
- 800m Bike
- 500m Row
- 400m Run
Mobility
- Seated Straddle
- Down Dog
- Legs Up Wall
- Down Dog
- Legs Up Wall
2022-08-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KBS
- 5 KB SLRDL
- 10 Calorie Row
--------------------------
- Banded Low Dragon
- 5 Broad Jumps
- 10 Lunges
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KBS
- 5 KB SLRDL
- 10 Calorie Row
--------------------------
- Banded Low Dragon
Strength
Front Rack Lunge (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
- 12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
- 12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Seated Forward Fold
- seal Pose
- Saddle Pose
- seal Pose
- Saddle Pose
2022-08-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Banded Blackburns
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges
- 10 Air Squats
- 200m Run
------------------------
- Banded Blackburns
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
**Go to Failure; then assisted
Metcon
Metcon (Time)
Five Rounds
- 1/2 Mile Bike
- 30 DU/50 Singles
- 8 Push Press
Alpha: DU; 105/80
Omega: 85/60
Fitness: 70/50
- 1/2 Mile Bike
- 30 DU/50 Singles
- 8 Push Press
Alpha: DU; 105/80
Omega: 85/60
Fitness: 70/50
Mobility
- Low Dragon
- Puppy Dog
- Lizard Pose
- Puppy Dog
- Lizard Pose
2022-08-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Sled Push/Pull
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Step-Ups
-----------------------------
- OH Distraction
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Swimmers
- 10 Air Squats
- 10 Step-Ups
-----------------------------
- OH Distraction
Strength
Bench Press (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 30 Lunges
- 20 WTD Sit-Ups
- 15 Box Jumps/Steps
- 10 Deadlifts
Alpha: 45/35 ; 30/24; 225/155
Omega: 35/25; 24/20; 185/125
Fitness: 15/10; 20; 155/105
- 30 Lunges
- 20 WTD Sit-Ups
- 15 Box Jumps/Steps
- 10 Deadlifts
Alpha: 45/35 ; 30/24; 225/155
Omega: 35/25; 24/20; 185/125
Fitness: 15/10; 20; 155/105
Mobility
- Thread the Needle
- Twisted Cross
- Supine Twist
- Twisted Cross
- Supine Twist
2022-08-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
--------------------------
- Set Up For WOD
--------------------------
- Set Up For WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Omega: 105/70; Kipping
Fitness: 75/55; RR
Fitness: 75/55; RR
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Seated Straddle
- Saddle w/Eagle Arms
- Seated Straddle
2022-08-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Deadlift (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
Every 3 min x Five Rounds
- 400m Run
- Max Muscle Ups
Alpha: Ring or Bar
Omega: Burpee Pull-Ups
Fitness: Burpee Jumping PU
- 400m Run
- Max Muscle Ups
Alpha: Ring or Bar
Omega: Burpee Pull-Ups
Fitness: Burpee Jumping PU
*Record Reps
Mobility
- Instep Series Stretch
- Foam Roll Glutes/Hams/Calves
- Legs Up Wall
- Foam Roll Glutes/Hams/Calves
- Legs Up Wall
2022-08-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Row
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Sit-UPs
- 10 Glute Bridges
- 10 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
--------------------------
- PVC Pass-Throughs
- 10 Lunges
- 10 Plank Shoulder Taps
- 10 Sit-UPs
- 10 Glute Bridges
- 10 Push-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
--------------------------
- PVC Pass-Throughs
Strength
Hang Power Clean (5x3 q 2min)
Metcon
Metcon (Time)
- 75 Power Snatches
*Every 2 min 10 WBS
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
*Every 2 min 10 WBS
Alpha: 75/55; 20/14
Omega: 55/45; 16/12
Fitness: 45/35; 14/10
Mobility
- Pigeon Pose
- Forward Fold
- Seal Pose
- Forward Fold
- Seal Pose
2022-08-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 7/5 Calorie Row
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
--------------------------
- Pigeon On a Box
- 10 Lunges
- 5 Push-Ups
- 10 Step-Ups
- 5 Strict Pull-Ups
- 10 Sit-Ups
--------------------------
- Pigeon On a Box
Strength
Front Rack Lunge (5x3 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 15/12 Calorie Row
- 10 KB Box Step-Ups 24/20
- 30 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 15/12 Calorie Row
- 10 KB Box Step-Ups 24/20
- 30 Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Lizard Pose
- Saddle Pose
- Couch Stretch
- Saddle Pose
- Couch Stretch
2022-08-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Broad Jumps
- 200m Run
- 10 Glute Bridges
- 10 Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 5 Broad Jumps
- 200m Run
Strength
Weighted Dips (4 sets ME q 2min)
*Weight if Possible
**Go to Failure; then assisted
**Go to Failure; then assisted
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 6 T2B/K2E/Sit-Ups
- 6 Deadlifts
- 6 Lateral Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 105/70
- 6 T2B/K2E/Sit-Ups
- 6 Deadlifts
- 6 Lateral Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 105/70
Mobility
- Supine Twist
- Puppy Dog
- Down Dog
- Puppy Dog
- Down Dog
2022-08-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
Tabata 8x20:10
- RDL
- Shoulder Press
- Lunges
- Glute Bridges
-------------------------
- Banded Blackburns
Tabata 8x20:10
- RDL
- Shoulder Press
- Lunges
- Glute Bridges
-------------------------
- Banded Blackburns
Strength
Bench Press (3-3-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 30/20 Calorie Row
- 8 Hang Clean & Jerks
- 7 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 30/20 Calorie Row
- 8 Hang Clean & Jerks
- 7 Back Squats
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Dragon Pose
- Thread the Needle
- Dragon Pose
- Thread the Needle
2022-08-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Jumping Air Squats
- 15 Sit-Ups
- 250m Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Jumping Air Squats
- 15 Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 20 Pull-Ups
- 30 GHD Sit-Ups
- 400m Row
- 50 DU/75 Singles
Alpha: PU; GHD; DU
Omega: Banded; WTD SU; DU
Fitness: RR; Sit-Up; Singles
- 20 Pull-Ups
- 30 GHD Sit-Ups
- 400m Row
- 50 DU/75 Singles
Alpha: PU; GHD; DU
Omega: Banded; WTD SU; DU
Fitness: RR; Sit-Up; Singles
Mobility
- Couch Stretch
- Dragon
- Bound Ankle
- Dragon
- Bound Ankle
2022-08-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 30 sec HS Hold
- 800m Bike
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 30 sec HS Hold
- 800m Bike
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
2-4-6-8-10-etc.
- HSPU
- Calorie Bike
- Back Squat
Alpha: HSPU; 135/95
Omega: HRPU; 115/75
Fitness: PU; 75/55
2-4-6-8-10-etc.
- HSPU
- Calorie Bike
- Back Squat
Alpha: HSPU; 135/95
Omega: HRPU; 115/75
Fitness: PU; 75/55
Mobility
- Supine Twist
- Lizard Pose
- Thread the Needle
- Lizard Pose
- Thread the Needle
2022-08-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Sets
- 3 Calorie Row
- 6 Sit-Ups
- 3 Rocket Jumps
- 12 KBS
--------------------------
- PVC Front Rack Stretch
- Pass-Through/Figure Eights
- 3 Calorie Row
- 6 Sit-Ups
- 3 Rocket Jumps
- 12 KBS
--------------------------
- PVC Front Rack Stretch
- Pass-Through/Figure Eights
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 9/6 Calorie Row
- 6 T2B/K2E/Sit-Ups
- 3 Hang Power Snatch
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
- 9/6 Calorie Row
- 6 T2B/K2E/Sit-Ups
- 3 Hang Power Snatch
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
Mobility
- Seal Pose
- Single Leg Saddle
- Pigeon Pose
- Single Leg Saddle
- Pigeon Pose
2022-08-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
400m Run
Tabata 8x20:10
- Wall Sit
- Plank
- Lunges
- Plank K2E
Tabata 8x20:10
- Wall Sit
- Plank
- Lunges
- Plank K2E
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
Cindy on the Run
20min AMRAP
- 5 C2B Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 2 min - 200m Run
Alpha: C2BPU
Omega: PU
Fitness: Banded/RRx2
20min AMRAP
- 5 C2B Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 2 min - 200m Run
Alpha: C2BPU
Omega: PU
Fitness: Banded/RRx2
Mobility
- Low Dragon
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Foam Roll Lats/Glutes/Hams
2022-08-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 30 Wall Sit
- 5 Push-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 30 Wall Sit
- 5 Push-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 10 Step-Ups
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (Time)
- 100m Farmers Carry
- 50 Sit-Ups
- 40 Box Jumps/Steps 24/20
- 30 Front Rack Lunges
- 20 Push Press
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
- 50 Sit-Ups
- 40 Box Jumps/Steps 24/20
- 30 Front Rack Lunges
- 20 Push Press
Alpha: 53/35; 95/65
Omega: 44/26; 75/55
Fitness: 35/20; 45/35
Mobility
- Saddle w/Eagle Arms
- Puppy Dog
- Single Leg Forward Fold
- Puppy Dog
- Single Leg Forward Fold
2022-08-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 KB SLRDL
- 8 Gobelt Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 10 KB Glute Bridges
- 10 Push-Ups
------------------------------
- Banded Blackburns
- Bear Crawl/Crab Walk
- 5 KB SLRDL
- 8 Gobelt Squats
- 5/5 KB Presses
- 5/5 KB Rows
- 15 KBS
- 10 KB Glute Bridges
- 10 Push-Ups
------------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
- 800m Bike
- 400m Row
- 200m Run
--------------------
10 Rounds
- 5 KB Deadlifts
- 5 KB Floor Press
- 5 KB Power Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 400m Row
- 200m Run
--------------------
10 Rounds
- 5 KB Deadlifts
- 5 KB Floor Press
- 5 KB Power Cleans
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*2bells each movement
Mobility
- Twisted Cross
- Tall Saddle
- Seated Straddle
- Tall Saddle
- Seated Straddle
2022-08-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Cal Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10/7 Cal Bike
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Swimmers
- 10 Sit-Ups
- 10/7 Cal Bike
Metcon
Metcon (Time)
Fifteen Rounds
- 15/12 Calorie Row
- 12 Burpees
- 15/12 Calorie Row
- 12 Burpees
Mobility
- Seated Forward Fold
- Seal Pose
- Thread the Needle
- Seal Pose
- Thread the Needle
2022-08-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 5 Jumping Air Squats
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Push-Ups
- 800m Bike
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Weight)
1-2-3-4-5
- Deadlift
- Floor Press
- Power Clean
- Deadlift
- Floor Press
- Power Clean
*Use heaviest weight possible for all movements
**Record time in Notes
**Record time in Notes
Mobility
- Supine Twist
- Frog Pose
- Dragon Pose
- Frog Pose
- Dragon Pose
2022-08-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- Sled Push/Pull
- 30 sec Plank
- 10 Swimmers
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
----------------------------
PVC Front Rack Stretch
- Bear Crawl
- Sled Push/Pull
- 30 sec Plank
- 10 Swimmers
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Lunges
- 10 Air Squats
----------------------------
PVC Front Rack Stretch
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 30 DU/60 Singles
- 10 OH WTD Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
- 400m Run
- 30 DU/60 Singles
- 10 OH WTD Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
Mobility
- Pigeon Pose
- Puppy Dog
- Saddle W/Eagle Arms
- Puppy Dog
- Saddle W/Eagle Arms
2022-08-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 8 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- PVC Pass-Through/Figure Eights
- 200m Run
- 10 Lunges
- 8 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- PVC Pass-Through/Figure Eights
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Mobility
- Couch Stretch
- Legs Up Wall
- Down Dog
- Legs Up Wall
- Down Dog
2022-08-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
Tabata 8x20:10
- Mtn Climbers
- Air Squats
- Plank Shoulder Taps
- Lunges
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Tabata 8x20:10
- Mtn Climbers
- Air Squats
- Plank Shoulder Taps
- Lunges
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Thrusters
- 30 DU/45 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
- Thrusters
- 30 DU/45 Singles
Alpha: 95/65; DU
Omega: 75/55; DU
Fitness: 55/45; Singles
Mobility
- Low Dragon
- Foam Roll Lats/Glutes/Hams/Calves
- Tall Saddle
- Foam Roll Lats/Glutes/Hams/Calves
- Tall Saddle
2022-08-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 8 Step-Ups/Jumps
- 5/5 KB Presses
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 8 Step-Ups/Jumps
- 5/5 KB Presses
- 5/5 KB Snatches
-----------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 10 Alt. KB Snatches
- 8 Box Jumps/Steps 24/20
*Every 2 min
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 10 Alt. KB Snatches
- 8 Box Jumps/Steps 24/20
*Every 2 min
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Lizard Pose
- Seated Straddle
- Lizard Pose
- Seated Straddle
2022-08-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
-400m Run
**Set-Up for WOD**
**Set-Up for WOD**
Metcon
Extortion 17 (Time)
Eight Rounds
- 6 Rope Climbs*
- 31 Deadlifts
- 31 S2OH
- 31 Power Cleans
- 31 Front Squats
**Buy Out**
- 2017m Row
95lbs Men
65lbs Ladies
*31 Pull-Ups or RR
- 6 Rope Climbs*
- 31 Deadlifts
- 31 S2OH
- 31 Power Cleans
- 31 Front Squats
**Buy Out**
- 2017m Row
95lbs Men
65lbs Ladies
*31 Pull-Ups or RR
In honor of the 31 brave hero’s
who lost their life on 8/6/2017 in the Tangi Valley of Wardak Province after an RPG hit their Chinook helicopter. The single, largest loss of Life in US Navy SEAL History.
***60min Time Cap***
who lost their life on 8/6/2017 in the Tangi Valley of Wardak Province after an RPG hit their Chinook helicopter. The single, largest loss of Life in US Navy SEAL History.
***60min Time Cap***
Mobility
- Twisted Cross
- Ext. Arm Lizard Pose
- Supine Twist
- Ext. Arm Lizard Pose
- Supine Twist
2022-08-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run - 5 Hanging Shoulder Shrugs- 5 Strict Pull-Ups- 5 Swimmers- 5 Push-Ups- 5 Glute Bridges- 5 Sit-Ups- 5 Air Squats- 5 Lunges
Strength
Deadlift (5x5 q 2min)
Metcon
Angie (Time)
For Time: 100 pullups 100 pushups 100 situps 100 air squats
Mobility
- Lizard Pose- Foam Roll Lats/Glutes/Hams- Seated Straddle
2022-08-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Three Sets
- 1 mile Bike
- 500m Row
- 400m Run
- 1 mile Bike
- 500m Row
- 400m Run
Mobility
- Low Dragon
- Seal Pose
- Saddle Pose
- Seal Pose
- Saddle Pose
2022-08-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 7/5 Calore Row
- 10 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5/5 KB SLRDL
- 5/5 KB Presses
- 5/5 KB Cleans
- 5/5 Suitcase KB Lunges
- 10 Box Step-Ups
--------------------------
- Pigeon on a Box
- 10 Swimmers
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5/5 KB SLRDL
- 5/5 KB Presses
- 5/5 KB Cleans
- 5/5 Suitcase KB Lunges
- 10 Box Step-Ups
--------------------------
- Pigeon on a Box
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10/8 Calorie Row
- 8 Single KB Hang Clean
- 6 Single KB Box Step-Ups 24/20
- 200m Run
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 10/8 Calorie Row
- 8 Single KB Hang Clean
- 6 Single KB Box Step-Ups 24/20
- 200m Run
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Saddle w/Eagle Arms
- Puppy Dog
- Cat/Cow Pose
- Puppy Dog
- Cat/Cow Pose
2022-08-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Bike
- 5 Jumping Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 10 Push-Ups
- 5 Rock Jumps
- 10 Ring Rows
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Jumping Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 10 Push-Ups
- 5 Rock Jumps
- 10 Ring Rows
------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
12min EMOM
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
- Max Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 3 Power Cleans
- 3 Front Squats
- 3 S2OH
- Max Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*Record Burpees
Mobility
- Foam Roll Glutes/Hams
- Couch Stretch
- Supine Twist
- Couch Stretch
- Supine Twist
2022-08-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
8.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Push-Ups
- 10 Air Squats
- 10 Calorie Bike
-------------------------------
- Banded Blackburns
- 15 Plate Raises 25/15
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Push-Ups
- 10 Air Squats
- 10 Calorie Bike
-------------------------------
- Banded Blackburns
- 15 Plate Raises 25/15
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 7 Push-Ups
- 14 WBS
*Every 2 min 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 7 Push-Ups
- 14 WBS
*Every 2 min 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Twisted Cross
- Thread the Needle
- Dragon Pose
- Thread the Needle
- Dragon Pose
2022-07-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 10 Swimmers
- 10 Glute Bridges
- 200m Row
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
- 5 Strict Pull-Ups
- 10 Push-Ups
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 10 Swimmers
- 10 Glute Bridges
- 200m Row
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
Metcon
Metcon (Time)
Five Rounds
- 400/300m Row
- 2 Rope Climbs 15'
- 10 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 400/300m Row
- 2 Rope Climbs 15'
- 10 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard w/Ext. Arms
- Puppy Dog
- Twisted Cross
- Puppy Dog
- Twisted Cross
2022-07-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 200m Run
- 30 sec Plank
- 10 Air Squats
- 10 Calorie Bike
--------------------------
- 5 Glute Bridges
- 5 RDL
- 5 Shoulder Press
- 5 Good Mornings
- 5 Push-Ups
- 10 Lunges
- 200m Run
- 30 sec Plank
- 10 Air Squats
- 10 Calorie Bike
--------------------------
- 5 Glute Bridges
- 5 RDL
- 5 Shoulder Press
- 5 Good Mornings
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 12 Push Press
- 9 T2B/K2E/Sit-Ups
- 7/5 Calorie Bike
- 200m Run
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
- 12 Push Press
- 9 T2B/K2E/Sit-Ups
- 7/5 Calorie Bike
- 200m Run
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Instep Series Stretch
- Saddle w/Eagle Arms
- Instep Series Stretch
2022-07-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Crab Walk
- 10 Push-Ups
- 10 Glute Bridges
- 5 Swimmers
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
--------------------------
- Pigeon on Box
- Crab Walk
- 10 Push-Ups
- 10 Glute Bridges
- 5 Swimmers
- 5 Broad Jumps
- 10 Lunges
- 10 Step-Ups
--------------------------
- Pigeon on Box
Strength
Hang Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Six Rounds
- 10 Burpees
- 10 Back Squats
- 10 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 10 Burpees
- 10 Back Squats
- 10 Box Jumps/Steps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
*No Rack
Mobility
- Supine Twist
- Pigeon on Box
- Down Dog
- Pigeon on Box
- Down Dog
2022-07-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
Strength
Front Rack Lunge (5x5 q 2min)
Metcon
Annie's on a Boat (Time)
100-80-60-40-20
- DU
50-40-30-20-10
- Calorie Row
- Sit-Ups
- DU
50-40-30-20-10
- Calorie Row
- Sit-Ups
*Singles
150-120-90-60-30
150-120-90-60-30
Mobility
- Low Dragon
- Seal Pose
- Forward Fold
- Seal Pose
- Forward Fold
2022-07-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl
- 10 Lunges
- 10 Push-up
- 10 Air Squats
- 5 Strict Pull-Ups
- 1/2 mile Bike
- 10 Lunges
- 10 Push-up
- 10 Air Squats
- 5 Strict Pull-Ups
- 1/2 mile Bike
Strength
Good Mornings (5x5 q 2min)
Metcon
Metcon (Time)
- 50 Pull-Ups
- 100 HRPU
- 3 mile Bike (4800m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- 100 HRPU
- 3 mile Bike (4800m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
Mobility
- Thread the Needle
- Foam Roll Glutes/Hams
- Lizard Pose
- Foam Roll Glutes/Hams
- Lizard Pose
2022-07-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Tabata 8x20:10
- Plank Shoulder Taps
- Calorie Row
- Plank
- KBS
------------------------------
- 5 Bent Over Row
- 5 Shoulder Presses
- 5 Front Squats
- 5 Hang Power Cleans
- 5 Good Mornings
- Plank Shoulder Taps
- Calorie Row
- Plank
- KBS
------------------------------
- 5 Bent Over Row
- 5 Shoulder Presses
- 5 Front Squats
- 5 Hang Power Cleans
- 5 Good Mornings
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 9 Hang Power Cleans
- 45 Air Squats
- 15/12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 9 Hang Power Cleans
- 45 Air Squats
- 15/12 Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Twisted Cross
- Dragon Pose
- Puppy Dog
- Dragon Pose
- Puppy Dog
2022-07-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Glute Bridges
- Sled Push/Pull
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
- 10 Lunges
- 10 Glute Bridges
- Sled Push/Pull
- 30 sec Plank
- 10 Sit-Ups
- 10 Push-Ups
Metcon
Metcon (Time)
- 200/150m Row
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 135/95; Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
- T2B/K2E/Sit-Ups
Alpha: 225/155; T2B
Omega: 185/125; K2E
Fitness: 135/95; Sit-Ups
Mobility
- Forward Fold
- Seal Pose
- Seated Straddle
- Seal Pose
- Seated Straddle
2022-07-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Presses
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Pigeon on a Box
- Sled Push/Pull
- 10 Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 RDL
- 5 Front Squats
- 5 Presses
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Pigeon on a Box
Strength
Romanian DeadLift (RDL) (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 15 Front Squats
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 800m Run
- 15 Front Squats
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Single Leg Saddle
- Single Leg Forward Fold
- Single Leg Saddle
2022-07-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5/5 KB Single Arm Pulls
- 5/5 KB Single Arm Presses
- 8 Goblet Squats
- 5 Rocket Jumps
- 10 Lunges
--------------------------
- Pass-Through/Figure Eights
- OH Distraction
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 5/5 KB Single Arm Pulls
- 5/5 KB Single Arm Presses
- 8 Goblet Squats
- 5 Rocket Jumps
- 10 Lunges
--------------------------
- Pass-Through/Figure Eights
- OH Distraction
Strength
Hang Power Snatch (12min to heaviest)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 100 DU/150 Singles
- 30 Push-Ups
- 50 KB Snatches
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 100 DU/150 Singles
- 30 Push-Ups
- 50 KB Snatches
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Low Dragon
- Thread the Needle
- Low Dragon
- Thread the Needle
2022-07-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Tabata 8x20:10
- Flutter Kicks
- MB RDL
- Scissor Kicks
- MB Squats
--------------------------
- 500m Row
- Instep Series Stretch
- Flutter Kicks
- MB RDL
- Scissor Kicks
- MB Squats
--------------------------
- 500m Row
- Instep Series Stretch
Strength
Back Squat (5-3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (Time)
Ten Rounds
- 15 Sit-Ups
- 10 WBS
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 15 Sit-Ups
- 10 WBS
- 12/9 Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
2022-07-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Lunges
------------------------
- Banded Blackburns
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Push-Ups
- 0.3 Mile Bike
- 10 Lunges
------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 35 Pull-Ups
- 70 HRPU
- 1.5 mile Bike (2400m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- 70 HRPU
- 1.5 mile Bike (2400m)
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
Mobility
- Twisted Cross
- Lizard Pose
- Puppy Dog
- Lizard Pose
- Puppy Dog
2022-07-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Celebrate National Ice Cream Day***
Join us for Fannie Lou's Ice Cream
Join us for Fannie Lou's Ice Cream
Warm-up
- 200m Row
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Sit-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 800m Bike
- Bear Crawl/Crab Walk
- 10 Swimmers
- 10 Sit-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- 5 Strict Pull-Ups
- 800m Bike
Strength
Push Press (12min to heaviest)
Metcon
Metcon (Time)
- 30 Clean & Jerks
- 1mile Bike
- 30 C2B Pull-Ups
- 800m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 1mile Bike
- 30 C2B Pull-Ups
- 800m Row
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Bound Ankle
- Instep Series Stretch
- Standing Straddle
- Instep Series Stretch
- Standing Straddle
2022-07-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 50 DU/100 Singles
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
- 50 DU/100 Singles
Metcon
Metcon (Time)
200-400-600-800m
- Run
20-40-60-80
- DU/Singles x2
5-10-15-20
- Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Run
20-40-60-80
- DU/Singles x2
5-10-15-20
- Squat Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Lizard Pose
- Couch Stretch
- Lizard Pose
- Couch Stretch
2022-07-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- 10 Air Squats
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
Strength
Romanian DeadLift (RDL) (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15/12 Calorie Row
- 7 Thrusters
- 7 C2B Pull-Ups
- 7 Burpees
Alpha: 75/55; C2BPU
Omega: 55/45; PU
Fitness: 45/35; RR
- 15/12 Calorie Row
- 7 Thrusters
- 7 C2B Pull-Ups
- 7 Burpees
Alpha: 75/55; C2BPU
Omega: 55/45; PU
Fitness: 45/35; RR
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Dragon
- Saddle w/Eagle Arms
- Dragon
2022-07-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 KB SLRDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 5/5 KB Snatch
--------------------------
- Figure Eights/Pass-Throughs
- OH Distraction
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 KB SLRDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Clean
- 5/5 KB Snatch
--------------------------
- Figure Eights/Pass-Throughs
- OH Distraction
Strength
Hang Power Snatch (3-3-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 OHS
- 30 KB Hang Snatches
- 60 DU/90 Singles
Alpha: 95/65; 53/35; DU
Omega: 75/55; 44/26; DU
Fitness: 45/35; 35/20; Singles
- 15 OHS
- 30 KB Hang Snatches
- 60 DU/90 Singles
Alpha: 95/65; 53/35; DU
Omega: 75/55; 44/26; DU
Fitness: 45/35; 35/20; Singles
Mobility
- Foam Roll Lats/Glutes/Hams
- Puppy Dog
- Down Dog
- Puppy Dog
- Down Dog
2022-07-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Bike
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Back Squat (12 min to heaviest)
Metcon
Metcon (Time)
- 60 Deadlifts
- 15 Calorie Bike
- 45 Hang Power Cleans
- 15 Calorie Bike
- 30 S2OH
- 15 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 15 Calorie Bike
- 45 Hang Power Cleans
- 15 Calorie Bike
- 30 S2OH
- 15 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Pigeon Pose
- Legs Up Wall
- Single Leg Forward Fold
- Legs Up Wall
- Single Leg Forward Fold
2022-07-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------
- Banded Blackburns
- Sled Push/Pull
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
- 200m Run
----------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
- 25 Pull-Ups
- 50 HRPU
- 1 mile Run
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
- 50 HRPU
- 1 mile Run
Alpha: Strict
Omega: Banded/Kipping
Fitness: Ring Rows
Mobility
- Twisted Cross
- Thread the Needle
- Saddle w/Archer Arms
- Thread the Needle
- Saddle w/Archer Arms
2022-07-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Step-Ups
- 200m Run
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Step-Ups
- 200m Run
Strength
Push Press (3-3-3-1-1-1q 2min)
*Increase weight
Metcon
Metcon (Time)
Three Rounds
- 500/400 Meter Row
- 12 Front Squats
- 21 Box Jumps 24/20
Alpha: 155/105
Omega: 125/80
Fitness: 115/75
- 500/400 Meter Row
- 12 Front Squats
- 21 Box Jumps 24/20
Alpha: 155/105
Omega: 125/80
Fitness: 115/75
*No Rack
Mobility
- Couch Stretch
- Foam Roll Quads/Glutes
- Seal Pose
- Foam Roll Quads/Glutes
- Seal Pose
2022-07-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15 Calorie Bike
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 Lunges
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
Metcon
Metcon (Time)
Five Rounds
- 15/12 Calorie Bike
- 10 Burpees
*Rest 5 Minutes
Five Rounds
- 10 Power Cleans
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 15/12 Calorie Bike
- 10 Burpees
*Rest 5 Minutes
Five Rounds
- 10 Power Cleans
- 10 Burpees
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Legs Up Wall
- Seated Straddle
- Lizard w/Ext. Arms
- Seated Straddle
- Lizard w/Ext. Arms
2022-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB OHS
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
- Bear Crawl/Crab Walk
- 10 Glute Bridges
- 10 Lunges
- 5 Push-Ups
- 5/5 KB Presses
- 5/5 KB OHS
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Back Squats
- 5 Good Mornings
Strength
Romanian DeadLift (RDL) (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
21-15-9
- Deadlifts
- 200m Run
- Double KB S2OH
- 200m Run
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
- Deadlifts
- 200m Run
- Double KB S2OH
- 200m Run
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
Mobility
- Supine Twist
- Low Dragon
- Seated Forward Fold
- Low Dragon
- Seated Forward Fold
2022-07-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***World Chocolate Day***
- Stop by for a treat
- Stop by for a treat
Warm-up
- 10 Calorie Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Jumping Lunges
- 10 Air Squats
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Jumping Lunges
- 10 Air Squats
--------------------------
- Pass-Throughs/Figure Eights
- OH Distraction
Strength
Hang Power Snatch (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (8 Rounds for calories)
Every 2 min x 8 Rounds
- 3 Bar Muscle-Up/5 Pull-Ups
- 10 Air Squats
- 15 AbMat Sit-Ups
- Max Calorie Row
Alpha: MU
Omega: Kipping/Banded
Fitness: RR
- 3 Bar Muscle-Up/5 Pull-Ups
- 10 Air Squats
- 15 AbMat Sit-Ups
- Max Calorie Row
Alpha: MU
Omega: Kipping/Banded
Fitness: RR
Mobility
- Seated Straddle
- Thread the Needle
- Couch Stretch
- Thread the Needle
- Couch Stretch
2022-07-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Drag/Push
- 10 Lunges
- 8 Step-Ups
- 10 Air Squats
- 30 sec Wall Sit
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Pigeon on a Box
- Sled Drag/Push
- 10 Lunges
- 8 Step-Ups
- 10 Air Squats
- 30 sec Wall Sit
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- Pigeon on a Box
Strength
Back Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 40 DU/80 Singles
- 20 Push-Ups
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
- 40 DU/80 Singles
- 20 Push-Ups
- 10 T2B/K2E/Sit-Ups
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; Sit-Ups
Mobility
- Foam Roll Lats/Glutes/Hams
- Lizard Pose
- Twisted Cross
- Lizard Pose
- Twisted Cross
2022-07-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 5 Dips
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Ten Rounds
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Single Leg Saddle Pose
- Bound Ankle
- Single Leg Saddle Pose
- Bound Ankle
2022-07-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy Independence Day
***8AM CLASS ONLY***
***8AM CLASS ONLY***
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Mobility
- Supine Twist
- Lizard Pose
- Couch Stretch
- Lizard Pose
- Couch Stretch
2022-07-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Sets
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Metcon
Metcon (Time)
- 1000/800m Row
- 50 Thrusters
- 30 Bar-Facing Burpees
- 50 Thrusters
- 1000/800m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- 50 Thrusters
- 30 Bar-Facing Burpees
- 50 Thrusters
- 1000/800m Row
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Foam Roll Lats/Hams/Calves
- Twisted Cross
- Lizard w/Ext. Arms
- Twisted Cross
- Lizard w/Ext. Arms
2022-07-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
7.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Jumping Lunges
- 10 Push-Ups
- 200m Run
- 5/5 Single Leg RDL
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Jumping Lunges
- 10 Push-Ups
- 200m Run
- 5/5 Single Leg RDL
Strength
Romanian DeadLift (RDL) (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
Four Rounds
- 800m Bike
- 25 Deadlift
- 800m Bike
- 25 Floor Press
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- 800m Bike
- 25 Deadlift
- 800m Bike
- 25 Floor Press
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
Mobility
- Supine Twist
- Pigeon Pose
- Down Dog
- Pigeon Pose
- Down Dog
2022-06-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Snatches
- 15 KBS
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- 5 KB RDL
- 8 Goblet Squats
- 5/5 KB Presses
- 5/5 KB Snatches
- 15 KBS
Strength
Hang Power Snatch (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (Time)
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
21-15-9
- WBS
- Box Jumps/Steps 24/20
**200 Meter Farmers Carry
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/20
Mobility
- Forward Fold
- Bound Ankle
- Foam Roll Glutes/Hams
- Bound Ankle
- Foam Roll Glutes/Hams
Health for All Means All
2022-06-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 10 Glute Bridges
--------------------------
- Instep Series Stretch
- Sled Push
- 200m Run
- Sled Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Push-Ups
- 10 Glute Bridges
--------------------------
- Instep Series Stretch
Strength
Back Squat (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
12-9-6
- Hang Power Snatch
- 400m Run
- Pull-Ups
Alpha: 95/65
Omega: 75/55; Banded
Fitness: 45/35; RR
- Hang Power Snatch
- 400m Run
- Pull-Ups
Alpha: 95/65
Omega: 75/55; Banded
Fitness: 45/35; RR
Mobility
- Standing Straddle
- Dragon Pose
- Saddle w/Eagle Arms
- Dragon Pose
- Saddle w/Eagle Arms
2022-06-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- OH Distraction
- 250m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges
------------------------
- OH Distraction
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
Five Rounds
- 500m Row
- 15 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 500m Row
- 15 Floor Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Lizard Pose
- Seal Pose
- Thread the Needle
- Seal Pose
- Thread the Needle
2022-06-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- Duck Walk
----------------------------
- Banded Blackburns
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- Duck Walk
----------------------------
- Banded Blackburns
Strength
Push Press (5-5-3-3-3 q 2min)
*3s - Same
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Push Press
- Front Squat
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- Push Press
- Front Squat
- 100m Run
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Saddle Pose
- Low Dragon
- Twisted Cross
- Low Dragon
- Twisted Cross
2022-06-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Broad Jumps
- 5 Push-Ups
- 500m Row
- 10 Lunges
- 10 Shoulder Planks
- 1600m/1 mile Bike
- 5 Broad Jumps
- 5 Push-Ups
- 500m Row
- 10 Lunges
- 10 Shoulder Planks
- 1600m/1 mile Bike
Metcon
Metcon (Time)
- 2000m Row
- 50 WBS
- 3200m/2 mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
- 50 WBS
- 3200m/2 mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
Mobility
- Seated Forward Fold
- Sphinx Pose
- Instep Series Stretch
- Sphinx Pose
- Instep Series Stretch
2022-06-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Quick Foam Roll Hams
--------------------------------
- 200m Run
- Sled Pull
- Bear Crawl
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 200m Run
- Sled Pull
- Bear Crawl
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 1 Deadlift
- 1 Burpee Pull-Up
- 1 KB Thruster (1bell)
- 2 Deadlifts
- 2 Burpee Pull-Ups
- 2 KB Thrusters
- etc.
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
- 1 Deadlift
- 1 Burpee Pull-Up
- 1 KB Thruster (1bell)
- 2 Deadlifts
- 2 Burpee Pull-Ups
- 2 KB Thrusters
- etc.
Alpha: 225/155; 53/35
Omega: 185/125; 44/26
Fitness: 135/95; 35/20
Mobility
- Supine Twist
- Lizard Pose
- Bound Ankle
- Lizard Pose
- Bound Ankle
2022-06-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Row
- 5 Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 10 Step-Ups
- 10 Lunges
- 5 Rocket Jumps
--------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Snatch Grip Press
- 5 OHS
- 5 Hang Power Snatch
- 5 Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 10 Step-Ups
- 10 Lunges
- 5 Rocket Jumps
--------------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 Snatch Grip Press
- 5 OHS
- 5 Hang Power Snatch
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Pigeon Pose
- Thread the Needle
- Dragon Pose
- Thread the Needle
- Dragon Pose
2022-06-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
Tabata 8x20:10
- Air Squats
- Flutter Kicks
- Lunges
- Scissor Kicks
--------------------------------
- Banded Pigeon Pose
Tabata 8x20:10
- Air Squats
- Flutter Kicks
- Lunges
- Scissor Kicks
--------------------------------
- Banded Pigeon Pose
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
50-40-30-20-10:
- AbMat Sit-ups
- OH Plate Lunges
Alpha: 45/35
Omega: 35/25
Fitness: 25/15
- AbMat Sit-ups
- OH Plate Lunges
Alpha: 45/35
Omega: 35/25
Fitness: 25/15
Mobility
- Lizard Pose
- Seal Pose
- Single Leg Saddle
- Seal Pose
- Single Leg Saddle
2022-06-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- Bear Crawl
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 250m Row
- Bear Crawl
- 200m Run
- Sled Push/Pull
- 10 Push-Ups
- 250m Row
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 1000/800m Row
- 150 DU/200 Singles
- 800m Run
- 150 DU/200 Singles
- 1000/800m Row
Omega: DU
Fitness: Singles
- 150 DU/200 Singles
- 800m Run
- 150 DU/200 Singles
- 1000/800m Row
Omega: DU
Fitness: Singles
Mobility
- Twisted Cross
- Low Dragon
- Legs Up Wall
- Low Dragon
- Legs Up Wall
2022-06-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Every 3 min...Until 75 Reps
- 800m Bike
- 10 Front Squats
- Max Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 800m Bike
- 10 Front Squats
- Max Power Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Quads/Glutes
- Tall Saddle Pose
- Single Leg Forward Fold
- Tall Saddle Pose
- Single Leg Forward Fold
2022-06-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
USA Powerlifting Competition
- $10 Entry
Come and Watch athletes lift from several southern states
USA Powerlifting Competition
- $10 Entry
Come and Watch athletes lift from several southern states
2022-06-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 10 Calorie Row
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Calorie Row
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 10 Squat Clean
- 15 WBS
- 20 Calorie Row
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
- 10 Squat Clean
- 15 WBS
- 20 Calorie Row
Alpha: 95/65; 20/14
Omega: 75/55; 16/12
Fitness: 45/35; 14/10
Mobility
- Down Dog
- Forward Fold
- Puppy Dog
- Forward Fold
- Puppy Dog
2022-06-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 0H Distraction
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- 0H Distraction
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 GHD Sit-Ups/WTD Sit-Ups/Sit-Ups
- 10 Burpees
Alpha: GHD
Omega: 25/15
Fitness: Sit-Ups
- 400m Run
- 20 GHD Sit-Ups/WTD Sit-Ups/Sit-Ups
- 10 Burpees
Alpha: GHD
Omega: 25/15
Fitness: Sit-Ups
Mobility
- Lizard Pose
- Couch Stretch
- Bound Ankle
- Couch Stretch
- Bound Ankle
2022-06-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Step-Ups
- 10 Calorie Bike
--------------------------------
- Instep Series Stretch
- Sled Push/Pull
- 10 Lunges
- 5 Broad Jumps
- 10 Glute Bridges
- 5 Step-Ups
- 10 Calorie Bike
--------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Calorie Bike
- 30 KB Snatches
- 15 Burpee Box Jumps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 15 Calorie Bike
- 30 KB Snatches
- 15 Burpee Box Jumps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Supine Twist
- Dragon Pose
- Seated Forward Fold
- Dragon Pose
- Seated Forward Fold
2022-06-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 250m Row
- 10 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
- 10 Air Squats
- 250m Row
--------------------------------
- 2min DU Practice
- 250m Row
- 10 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 10 Lunges
- 10 Air Squats
- 250m Row
--------------------------------
- 2min DU Practice
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 500m Row
- 30 Push Press
- 100 DU/150 Singles
- 500m Row
- 30 Front Squats
- 100 DU/150 Singles
- 500m Row
- 30 Thrusters
- 100 DU/150 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 30 Push Press
- 100 DU/150 Singles
- 500m Row
- 30 Front Squats
- 100 DU/150 Singles
- 500m Row
- 30 Thrusters
- 100 DU/150 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Twisted Cross
- Thread the Needle
- Twisted Cross
- Thread the Needle
2022-06-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Trhough
- 10 OHS w/PVC
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 KBS
- 5/5 KB Presses
- 5/5 KB Single Leg RDL
--------------------------------
- Banded Blackburns
- 10 Lunges w/Pass-Trhough
- 10 OHS w/PVC
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 KBS
- 5/5 KB Presses
- 5/5 KB Single Leg RDL
--------------------------------
- Banded Blackburns
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 800m Bike
- 12 Deadlifts
- 30 AbMat Sit-ups
- 100m Farmers Carry
Alpha: 185/125; 53/35
Omega: 155/105; 44/26
Fitness: 135/95; 35/20
- 800m Bike
- 12 Deadlifts
- 30 AbMat Sit-ups
- 100m Farmers Carry
Alpha: 185/125; 53/35
Omega: 155/105; 44/26
Fitness: 135/95; 35/20
Mobility
- Standing Straddle
- Seal Pose
- Supine Twist
- Seal Pose
- Supine Twist
2022-06-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Pull-Ups
--------------------------------
- OH Distraction
- 10 Lunges
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Pull-Ups
--------------------------------
- OH Distraction
Metcon
Metcon (Time)
- 2000m Row
- 50 WBS
- 3200m/2mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
- 50 WBS
- 3200m/2mile Bike
- 50 Thrusters
Alpha: 20/14; 75/55
Omega: 16/12; 55/45
Fitness: 14/10; 45/35
Mobility
- Forward Fold
- Seal Pose
- Foam Roll Glutes/Hams/Calves
- Seal Pose
- Foam Roll Glutes/Hams/Calves
2022-06-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Glute Bridges
- 10 Calorie Row
--------------------------------
- 5 RDL
- 5 Good Mornings
- 5 Back Squats
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Glute Bridges
- 10 Calorie Row
--------------------------------
- 5 RDL
- 5 Good Mornings
- 5 Back Squats
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10 T2B/K2E/Sit-Ups
- 10 Burpees
- 10 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- 10 T2B/K2E/Sit-Ups
- 10 Burpees
- 10 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Dragon Pose
- Forward Fold
- Seated Straddle
- Forward Fold
- Seated Straddle
2022-06-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Banded Blackburns
--------------------------------
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Snatch High Pull
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
--------------------------------
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Snatch High Pull
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 9 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
Alpha: 225/155; DU; 20/14
Omega: 185/125; DU; 16/12
Fitness: 135/95; Singles; 14/10
- 9 Deadlifts
- 60 DU/90 Singles
- 30 Wallballs
Alpha: 225/155; DU; 20/14
Omega: 185/125; DU; 16/12
Fitness: 135/95; Singles; 14/10
Mobility
- Supine. Twist
- Seal Pose
- Down Dog
- Seal Pose
- Down Dog
2022-06-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Dips
- 800m Bike
--------------------------------
- Instep Series Stretch
- 10 Lunges
- Bear Crawl
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Dips
- 800m Bike
--------------------------------
- Instep Series Stretch
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 30 KBS
- 15 Floor Press
Alpha: 70/53; 135/95
Omega: 53/35; 115/75
Fitness: 44/26; 95/65
- 800m Run
- 30 KBS
- 15 Floor Press
Alpha: 70/53; 135/95
Omega: 53/35; 115/75
Fitness: 44/26; 95/65
Mobility
- Lizard Pose
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Twisted Cross
2022-06-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Crab Walk
- 200m Run
- Sled Push/Drag
- 10 Reverse Lunges
- 5 KB RDL
- 5 KB Presses
- 10 KBS
--------------------------------
- Banded Blackburns
- 200m Run
- Sled Push/Drag
- 10 Reverse Lunges
- 5 KB RDL
- 5 KB Presses
- 10 KBS
--------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Ten Rounds
- 200m Run
- 15 KB Reverse Lunge Steps (1 bell)
- 10-1 KB S2OH (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 200m Run
- 15 KB Reverse Lunge Steps (1 bell)
- 10-1 KB S2OH (2 bells)
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Double Needle
- Puppy Dog
- Low Dragon
- Puppy Dog
- Low Dragon
2022-06-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 5/5 Box Steps
--------------------------------
- OH Distraction
- Bear Crawl
- 5 Push-Ups
- 10 Swimmers
- 30 sec Plank
- 30 sec Wall Sit
- 10 Plank Shoulder Taps
- 5 Rocket Jumps
- 5/5 Box Steps
--------------------------------
- OH Distraction
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 7 Box Jump Overs 24/20
- 7 C2B Pull-Ups
- 7 Power Cleans
Every 5 min
- 400m Run
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RRx2; 55/45
- 7 Box Jump Overs 24/20
- 7 C2B Pull-Ups
- 7 Power Cleans
Every 5 min
- 400m Run
Alpha: C2BPU; 95/65
Omega: PU; 75/55
Fitness: RRx2; 55/45
Mobility
- Low Dragon
- Thread the Needle
- Lizard Pose
- Thread the Needle
- Lizard Pose
2022-06-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Drag
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Scapula Push-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 200m Run
- Sled Drag
- 10 Lunges
- 5 Broad Jumps
- 10 Air Squats
- 5 Scapula Push-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 200m Run
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 21 Lateral Barbell Burpees
Then,
21-15-9
- Deadlifts
- 400m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 400m Run
- 21 Lateral Barbell Burpees
Then,
21-15-9
- Deadlifts
- 400m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Low Dragon
- Legs Up Wall
- Thread the Needle
- Legs Up Wall
- Thread the Needle
2022-06-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Bear Crawl
- Duck Walk
- 10 Glute Bridges
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
- 5 Yoga Push-Ups
- Bear Crawl
- Duck Walk
- 10 Glute Bridges
- 10 Lunges
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
Strength
Romanian DeadLift (RDL) (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 20 C2B Pull-Ups
12-9-6
- Front Squats
- 50 DU/75 Singles
Alpha: C2BPU; 135/95; DU
Omega: PU; 115/75; DU
Fitness: RR; 75/55; Singles
- 20 C2B Pull-Ups
12-9-6
- Front Squats
- 50 DU/75 Singles
Alpha: C2BPU; 135/95; DU
Omega: PU; 115/75; DU
Fitness: RR; 75/55; Singles
*No Rack
Mobility
- Saddle Pose
- Single Leg Saddle
- Bound Ankle
- Single Leg Saddle
- Bound Ankle
2022-06-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15 Calorie Row
- 5 Yoga Push-Ups
- 5 WTD Push-Ups 15/10
- 5 WTD Sit-Ups15/10
- 5 WTD Lunges15/10
- 5 Plate Raises
- 5 Rocket Jumps
--------------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
- 5 Yoga Push-Ups
- 5 WTD Push-Ups 15/10
- 5 WTD Sit-Ups15/10
- 5 WTD Lunges15/10
- 5 Plate Raises
- 5 Rocket Jumps
--------------------------------
- Banded Blackburns
- Pass-Through/Figure Eights
Strength
Hang Power Snatch (5x3 q 2min)
Metcon
Metcon (Time)
- 20 Calorie Row
- 30 WTD Push-Ups
- 40 WTD Sit-Ups
- 50 OH WTD Lunges
Alpha: 35/25
Omega: 25/15
Fitness: 15/10
- 30 WTD Push-Ups
- 40 WTD Sit-Ups
- 50 OH WTD Lunges
Alpha: 35/25
Omega: 25/15
Fitness: 15/10
*Use Plate
Mobility
- Twisted Cross
- Supine Twist
- Dragon Pose
- Supine Twist
- Dragon Pose
2022-06-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
6.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 500m Row
- 10 Push-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Lunges w/Pass-Through
- 500m Row
- 10 Push-Ups
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*15min each lift
Mobility
- Foam Roll Lats/Glutes/Hams
- Standing Straddle
- Single Leg Forward Fold
- Standing Straddle
- Single Leg Forward Fold
2022-05-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Sled Push
- 200m Run
- Sled Pull
- 200m Run
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
- 200m Run
- Sled Pull
- 200m Run
- 10 Sit-Ups
- 10 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Run Annie Run (Time)
50-40-30-20-10
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
Mobility
- Couch Stretch
- Low Dragon
- Seal Pose
- Low Dragon
- Seal Pose
2022-05-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Honor our Fallen on Memorial Day***
8AM Only Class
8AM Only Class
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
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
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Enjoy an amazing day...
2022-05-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1600m bike
- 10 Step-Ups
- 10 Sit-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 800m Run
- 10 Step-Ups
- 10 Sit-Ups
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 800m Run
Metcon
Metcon (Time)
- 800m Bike
- 25 AbMat Sit-Ups
- 800m Bike
- 30 KB Hang Snatches
- 800m Bike
- 40 KB Lunges
- 800m Bike
- 45 KBS
- 800m Bike
- 50 KB Box Steps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 25 AbMat Sit-Ups
- 800m Bike
- 30 KB Hang Snatches
- 800m Bike
- 40 KB Lunges
- 800m Bike
- 45 KBS
- 800m Bike
- 50 KB Box Steps 24/20
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Couch Stretch
- Lizard Pose
- Couch Stretch
- Lizard Pose
2022-05-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- Bear Crawl
- 5 Strict Pull-Ups
- 7 Push-Ups
- 12 Air Squats
- 15 Lunges
- 200m Run
- Bear Crawl
- 5 Strict Pull-Ups
- 7 Push-Ups
- 12 Air Squats
- 15 Lunges
- 200m Run
Strength
Bench Press (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 10 Pull-Ups
- 400m Row
- 20 Push-Ups
- 800m Bike
- 30 Air Squats
- 200m Run
- 10 Pull-Ups
- 400m Row
- 20 Push-Ups
- 800m Bike
- 30 Air Squats
Mobility
- Low Dragon
- Couch Stretch
- Legs Up Wall
- Couch Stretch
- Legs Up Wall
2022-05-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
--------------------------------
- Forearm Stretch
- Sled Push/Pull
- 5 Broad Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Swimmers
- 10 Lunges
--------------------------------
- Forearm Stretch
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
Three Rounds
- 3 Power Cleans
- 6 Push-ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 400m Run
Three Rounds
- 3 Power Cleans
- 6 Push-ups
- 9 Air Squats
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Legs Up Wall
- Instep Series Stretch
- Thread the Needle
- Instep Series Stretch
- Thread the Needle
2022-05-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 100m Farmer Carry
- 5 Double KB RDL
- 5 Double KB Presses
- 5 Double KB Clean
- 5 Double KB Front Squats
- 5 Double Russian KBS
- 10 KB Glute Bridges
- 10 Double KB Floor Press
- 5 Double KB RDL
- 5 Double KB Presses
- 5 Double KB Clean
- 5 Double KB Front Squats
- 5 Double Russian KBS
- 10 KB Glute Bridges
- 10 Double KB Floor Press
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 50 Goblet Squats (1bell)
- 400m Run (800m Bike)
- 30 KB Bench Press (2 bells)
- 200m Farmer Carry (2 bells)*
- 10 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RRx2
- 400m Run (800m Bike)
- 30 KB Bench Press (2 bells)
- 200m Farmer Carry (2 bells)*
- 10 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RRx2
*Inside 6 lengths
Mobility
- Bound Ankle
- Down Dog
- Twisted Cross
- Down Dog
- Twisted Cross
2022-05-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges
- 5 Rocket Jumps
- 400m Run
--------------------------------
- Banded Blackburns
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 10 Lunges
- 5 Rocket Jumps
- 400m Run
--------------------------------
- Banded Blackburns
Strength
Split Jerk (12min to heaviest)
Metcon
Metcon (Time)
- 1 Mile Run
- 300 DU/450 Singles
- 2000m Row
- 300 DU/450 Singles
- 2000m Row
Mobility
- Couch Stretch
- Dragon
- Seal Pose
- Dragon
- Seal Pose
2022-05-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 2min DU Practice
--------------------------------
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Pull-Ups
- 200m Row
--------------------------------
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Pull-Ups
- 200m Row
Strength
Front Squat (3-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 50 Floor Press
- 400m Run
- 30 Power Clean
- 200m Row
- 10 Glute Bridges
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 50 Floor Press
- 400m Run
- 30 Power Clean
- 200m Row
- 10 Glute Bridges
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Low Dragon
- Supine Twist
- Ext. Arm Lizard
- Supine Twist
- Ext. Arm Lizard
2022-05-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Sets
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 200m Run
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
Metcon
Metcon (Time)
- 50 Deadlifts
- 50 T2B/K2E/Sit-Ups
- 50 Box Jump/Step Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 50 T2B/K2E/Sit-Ups
- 50 Box Jump/Step Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Single Leg Saddle
- Single Leg Forward Fold
- Down Dog
- Single Leg Forward Fold
- Down Dog
2022-05-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
--------------------------------
- Smash Forearms/Triceps
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges
- 200m Run
--------------------------------
- Smash Forearms/Triceps
Strength
Bench Press (14min to heaviest)
Metcon
Metcon (Time)
- 21 Squat Clean
- 500/400m Row
- 15 Squat Clean
- 500/400m Row
- 9 Squat Clean
- 500/400m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 500/400m Row
- 15 Squat Clean
- 500/400m Row
- 9 Squat Clean
- 500/400m Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Supine Twist
- Thread the Needle
- Supine Twist
- Thread the Needle
2022-05-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 MB RDL
- 5 MB Presses
- 5 MB Squats
- 5 MB Clean
- 200m Run
- 5 Push-Ups
- 5 Dips
- 10 Air Squats
--------------------------------
- PVC Front Rack Stretch
- 5 MB Presses
- 5 MB Squats
- 5 MB Clean
- 200m Run
- 5 Push-Ups
- 5 Dips
- 10 Air Squats
--------------------------------
- PVC Front Rack Stretch
Strength
Power Clean (3-3-3-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 200m Run
- 10 Burpees
- 25 Max Wallballs
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 200m Run
- 10 Burpees
- 25 Max Wallballs
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Forward Fold
- Saddle w/Archer Arms
- Forward Fold
- Saddle w/Archer Arms
2022-05-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 3 Pull-Ups
- 7 Push-Ups
- 10 Air Squats
- Sled Push/Pull
--------------------------------
- 10 WTD Glute Bridges
- 200m Run
- 3 Pull-Ups
- 7 Push-Ups
- 10 Air Squats
- Sled Push/Pull
--------------------------------
- 10 WTD Glute Bridges
Strength
Deadlift (15min to heaviest)
Metcon
Metcon (3 Rounds for reps)
Three Rounds
- 1 min Pull-Ups
- 2 min Push-Ups
- 3 min Air Squats
*Rest 1 min
Alpha: Pull-Ups
Omega: Banded or Jumping Pull-Ups
Fitness: Ring Rows
- 1 min Pull-Ups
- 2 min Push-Ups
- 3 min Air Squats
*Rest 1 min
Alpha: Pull-Ups
Omega: Banded or Jumping Pull-Ups
Fitness: Ring Rows
Mobility
- Forward Fold
- Single Leg Split
- Dragon Pose
- Single Leg Split
- Dragon Pose
2022-05-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Drag
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------------
- Banded Blackburns
- 5 Broad Jumps
- 10 Lunges
- Sled Push/Drag
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------------
- Banded Blackburns
Strength
Split Jerk (3-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 20 Push-Ups
- 800m Bike
- 50 Air Squats
- 400m Run
- 20 Push-Ups
- 800m Bike
- 50 Air Squats
Mobility
- Low Dragon
- Ext. Arm Lizard
- Seated Straddle
- Ext. Arm Lizard
- Seated Straddle
2022-05-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- Crab Walk
- 10 Glute Bridges
- 10 Sit-Ups
- 8 Step-Ups
- 10 Push-Ups
- 10 Lunges
--------------------------------
- Banded Low Dragon
- Crab Walk
- 10 Glute Bridges
- 10 Sit-Ups
- 8 Step-Ups
- 10 Push-Ups
- 10 Lunges
--------------------------------
- Banded Low Dragon
Strength
Front Squat (14min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 27 Sit-Ups
- 21 Box Jumps/Steps 24/20
- 15 Deadlifts
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 27 Sit-Ups
- 21 Box Jumps/Steps 24/20
- 15 Deadlifts
- 9 Push Press
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Couch Stretch
- Foam Roll Quads/Glutes/Hams/Lats
- Legs Up Wall
- Foam Roll Quads/Glutes/Hams/Lats
- Legs Up Wall
2022-05-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Run
- Bear Crawl/Crab Walk
- 5 Air Squats
- 5/5 Lunges
- 5 Push-Ups
- 5 Hanging Scapula Pulls
- 5 Pull-Ups
- Bear Crawl/Crab Walk
- 5 Air Squats
- 5/5 Lunges
- 5 Push-Ups
- 5 Hanging Scapula Pulls
- 5 Pull-Ups
Metcon
Metcon (Time)
30min AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
***Every 5 min; 400m Run
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
***Every 5 min; 400m Run
Mobility
- Dragon Pose
- Legs Up Wall
- Lizard Pose
- Legs Up Wall
- Lizard Pose
2022-05-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Jumping Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 WTD Glute Bridges
- 5/5 KB Floor Press (2)
- 10 Double Russian KBS
- 5/5 KB Presses (2)
--------------------------------
- Banded Blackburns
- 10 Jumping Lunges
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 WTD Glute Bridges
- 5/5 KB Floor Press (2)
- 10 Double Russian KBS
- 5/5 KB Presses (2)
--------------------------------
- Banded Blackburns
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 15 Power Snatches
- 1 mile Bike
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 15 Power Snatches
- 1 mile Bike
- 50 DU/75 Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Saddle Pose
- Seated Straddle
- Saddle Pose
- Seated Straddle
2022-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Pish-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 5 Step-Ups
- 10 Lunges
--------------------------------
- PVC Fromt Rack Stretch
- Figure Eights/Pass-Throughs
- 5 Scapula Push-Ups
- 5 Yoga Pish-Ups
- 30 sec Plank
- 5 Rocket Jumps
- 5 Step-Ups
- 10 Lunges
--------------------------------
- PVC Fromt Rack Stretch
- Figure Eights/Pass-Throughs
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
2-4-6-8-10-12...etc
- WTD KB Step-Up (1 bell)
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
2-4-6-8-10-12...etc
- WTD KB Step-Up (1 bell)
- 200m Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Forward Fold
- Single Leg Split
- Seal Pose
- Single Leg Split
- Seal Pose
2022-05-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Bear Crawl
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Bear Crawl
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 7 Power Cleans
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Down Dog
- Twisted Cross
- Down Dog
- Twisted Cross
2022-05-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Calorie Bike
- 10 Push-Ups
- 5 Calorie Bike
- 10 Lunges
- 5 Calorie Bike
- 10 Jumping Air Squats
- 5 Calorie Bike
--------------------------------
- OH Distraction
- 10 Push-Ups
- 5 Calorie Bike
- 10 Lunges
- 5 Calorie Bike
- 10 Jumping Air Squats
- 5 Calorie Bike
--------------------------------
- OH Distraction
Strength
Split Jerk (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 10 Calorie Bike
- 30 Back Squats
- 10 Calorie Bike
- 20 Front Squats
- 10 Calorie Bike
- 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 30 Back Squats
- 10 Calorie Bike
- 20 Front Squats
- 10 Calorie Bike
- 10 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
- Puppy Dog
- Thread the Needle
- Puppy Dog
2022-05-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 10 Lunges
- Duck Walk
- 10 Goblet Squats
- 10 KB RDL
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
- Sled Push/Pull
- 200m Row
- 5 Push-Ups
- 5 Glute Bridges
- 10 Lunges
- Duck Walk
- 10 Goblet Squats
- 10 KB RDL
- 5 Strict Pull-Ups
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 30 Deadlifts
- 400m Run
- 1000m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 400m Run
- 1000m Row
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Low Dragon
- Single Leg Split
- Supine Twist
- Single Leg Split
- Supine Twist
2022-05-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Three Rounds
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 10 Air Squats
- 200m Run
- 5 Pull-Ups
- 10 Push-Ups
- 10 Air Squats
Metcon
Metcon (Time)
Five Rounds
- 20 Push-Ups
- 40 AbMat Sit-Ups
- 60 DU/90 Singles
- 800m Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 20 Push-Ups
- 40 AbMat Sit-Ups
- 60 DU/90 Singles
- 800m Bike
- 100m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Couch Stretch
- Forward Fold
- Down Dog
- Forward Fold
- Down Dog
2022-05-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 5 Broad Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
- 5 Broad Jumps
- 5 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 400m Run
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Thread the Needle
- Twisted Cross
- Thread the Needle
- Twisted Cross
2022-05-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/KB
- 5 Squat Jumps w/KB
- 10 KBS
- 5/5 KB Presses
- 10 Plank Shoulder Taps
- 10/7 Calorie Row
--------------------------------
- PVC Front Rack Stretch
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/KB
- 5 Squat Jumps w/KB
- 10 KBS
- 5/5 KB Presses
- 10 Plank Shoulder Taps
- 10/7 Calorie Row
--------------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 21 KBS
- 12 Burpee Box Jumps/Steps 24/20
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 21 KBS
- 12 Burpee Box Jumps/Steps 24/20
- 10/7 Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Bound Ankle
- Legs Up Wall
- Bound Ankle
- Legs Up Wall
2022-05-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
Tabata (8x20:10)
- WTD Glute Bridges 35/18-20
- Sit-Ups
- WTD Wall Sits 25/15
- Planks
- 200m Run
--------------------------------
- Instep Series Stretch
Tabata (8x20:10)
- WTD Glute Bridges 35/18-20
- Sit-Ups
- WTD Wall Sits 25/15
- Planks
- 200m Run
--------------------------------
- Instep Series Stretch
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 10/7 Calorie Bike
- 15 T2B/K2E/Sit-Ups
- 20 WBS
Alpha: T2B; 20/14
Omega: K2E; 16/12
Fitness: Sit-Ups; 14/10
- 10/7 Calorie Bike
- 15 T2B/K2E/Sit-Ups
- 20 WBS
Alpha: T2B; 20/14
Omega: K2E; 16/12
Fitness: Sit-Ups; 14/10
Mobility
- Lizard Pose
- Seated Straddle
- Dragon Pose
- Seated Straddle
- Dragon Pose
2022-05-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
--------------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Swimmers
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
--------------------------------
- Banded Blackburns
Strength
Split Jerk (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 200m Run
- 9 Burpees
- 400m Run
- 15 Burpees
- 800m Run
- 21 Burpees
- 9 Burpees
- 400m Run
- 15 Burpees
- 800m Run
- 21 Burpees
Mobility
- Foam Roll Lats/Quads/Hams
- Single Leg Forward Fold
- Single Leg Saddle
- Single Leg Forward Fold
- Single Leg Saddle
2022-05-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Jog
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Push-Ups
- 5 Glute Bridges
- 10 Swimmers
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 30 sec Plank
- 10 Push-Ups
- 5 Glute Bridges
- 10 Swimmers
--------------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 60 Deadlifts
- 45 Hang Power Cleans
- 30 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
- 45 Hang Power Cleans
- 30 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Saddle Pose
- Supine Twist
- Twisted Cross
- Supine Twist
- Twisted Cross
2022-04-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Pull/Push
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- Sled Pull/Push
- 5 Rocket Jumps
- 10 Push-Ups
- 10 Sit-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
Metcon
Metcon (Time)
Three Rounds
- 25 T2B/K2E/Sit-Ups
- 30 Power Cleans
- 35 Burpees
- 400m Run
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Us; 75/55
- 25 T2B/K2E/Sit-Ups
- 30 Power Cleans
- 35 Burpees
- 400m Run
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Us; 75/55
Mobility
- Down Dog
- Seal Pose
- Forward Fold
- Foam Roll
- Seal Pose
- Forward Fold
- Foam Roll
2022-04-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Swimmers
- 5 V-Ups
- 5 KB Box Step-Ups
- 5 Goblet Squats
- 10 KB Lunges
- 15 KBS
--------------------------------
- Smash Forearms/Triceps on Bar Collar
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Swimmers
- 5 V-Ups
- 5 KB Box Step-Ups
- 5 Goblet Squats
- 10 KB Lunges
- 15 KBS
--------------------------------
- Smash Forearms/Triceps on Bar Collar
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Buy-In: 200m Farmer Carry
Three Rounds
- 15/12 Calorie Row
- 25 Box Jumps/Steps 24/20
- 25 Sit-Ups
- 15 Front Rack KB Lunges (2 bells)
Buy-Out: 200m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Three Rounds
- 15/12 Calorie Row
- 25 Box Jumps/Steps 24/20
- 25 Sit-Ups
- 15 Front Rack KB Lunges (2 bells)
Buy-Out: 200m Farmer Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Lizard Pose
- Thread the Needle
- Lizard Pose
- Thread the Needle
2022-04-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl
- 10 Step-Ups
- 5 Box Dips
- 5 Push-Ups
- 5 Rocket Jumps
--------------------------------
- 5 RDL
- 5 Clean Pull
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Hang Cleans
- Bear Crawl
- 10 Step-Ups
- 5 Box Dips
- 5 Push-Ups
- 5 Rocket Jumps
--------------------------------
- 5 RDL
- 5 Clean Pull
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Hang Cleans
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 800m Bike
- 12 Back Rack Lunges
- 15 Push-Ups
- 21 Box Jumps/Step Ups 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 800m Bike
- 12 Back Rack Lunges
- 15 Push-Ups
- 21 Box Jumps/Step Ups 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Frog Pose
- Dragon
- Foam Roll Glutes/Hams/Quads
- Dragon
- Foam Roll Glutes/Hams/Quads
2022-04-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Quick Foam Roll Glutes/Hams
--------------------------------
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 200m Row
--------------------------------
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 5 Strict Pull-Ups
- 200m Row
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (4 Rounds for reps)
Four Rounds
- 400m Run
- Max Unbroken Strict Pull-Ups
- 400m Row
- Max Unbroken Bench Press
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 400m Run
- Max Unbroken Strict Pull-Ups
- 400m Row
- Max Unbroken Bench Press
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Single Leg Saddle
- Seated Straddle
- Single Leg Saddle
- Seated Straddle
2022-04-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Squat Jumps
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
--------------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 5 Squat Jumps
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
--------------------------------
- Banded Blackburns
Strength
Split Jerk (5x3 q 2min)
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Omega: 95/65
Fitness: 75/55
Fitness: 75/55
Mobility
- Dragon
- Twisted Cross
- Thread the Needle
- Twisted Cross
- Thread the Needle
2022-04-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Duck Walk
- 10 Plank K2E
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 Calorie Bike
- 30 Calf Raises
--------------------------------
- Instep Series Stretch
- 5 Broad Jumps
- 10 Lunges
- 10 Air Squats
- Duck Walk
- 10 Plank K2E
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 Calorie Bike
- 30 Calf Raises
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 21 Thrusters
- 100 DU/150 Singles
- 15 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 21 Thrusters
- 100 DU/150 Singles
- 15 Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Saddle w/Archer Arms
- Single Leg Forward Fold
2022-04-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 800m Bike
- 5 Broad Jumps
- 10 Lunges
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 800m Bike
Metcon
Metcon (Time)
- 30 Clean and Jerks
- 800m Run
- 10 Rope Climbs 15'
- 800m Run
- 50 Burpees
Alpha: 135/95; Rope Climbs
Omega: 95/65; 30 Pull-Ups
Fitness: 65/45; 50 Ring Rows
- 800m Run
- 10 Rope Climbs 15'
- 800m Run
- 50 Burpees
Alpha: 135/95; Rope Climbs
Omega: 95/65; 30 Pull-Ups
Fitness: 65/45; 50 Ring Rows
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Couch Stretch
- Saddle w/Eagle Arms
- Couch Stretch
2022-04-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 10 Swimmers
- 10 V-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
--------------------------------
- OH Distraction
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 10 Swimmers
- 10 V-Ups
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
--------------------------------
- OH Distraction
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
- 50 Shoulder to Overhead
- 50 Shoulder to Overhead
- Max Shoulder to Overhead
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Shoulder to Overhead
- 50 Shoulder to Overhead
- Max Shoulder to Overhead
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
*Rest 3 Minutes
Metcon (AMRAP - Reps)
7min AMRAP
- 50 Hang Power Cleans
- 50 Hang Power Cleans
- Max Hang Power Cleans
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Hang Power Cleans
- 50 Hang Power Cleans
- Max Hang Power Cleans
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
*Rest 3 Minutes
Metcon (AMRAP - Reps)
7min AMRAP
- 50 Front Squats
- 50 Front Squats
- Max Front Squats
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
- 50 Front Squats
- 50 Front Squats
- Max Front Squats
Alpha: 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75
Fitness: 45/35; 65/45; 75/55
Mobility
- Twisted Cross
- Thread the Needle
- Saddle Pose
- Thread the Needle
- Saddle Pose
Happy Earth Day
2022-04-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 KB RDL
- 250m Row
- 10 Sit-Ups w/KB
- 800m Bike
- 10 Lunges w/KB
- 200m Run
- 15 KBS
--------------------------------
- Wrist Mobility w/Band
- Smash Forearms/Triceps
- 250m Row
- 10 Sit-Ups w/KB
- 800m Bike
- 10 Lunges w/KB
- 200m Run
- 15 KBS
--------------------------------
- Wrist Mobility w/Band
- Smash Forearms/Triceps
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 400m Row
- 20 Sit-Ups
- 800m Bike
- 20 Lunges
- 400m Run
- 400m Row
- 20 Sit-Ups
- 800m Bike
- 20 Lunges
- 400m Run
Mobility
- Pigeon Pose
- Seated Straddle
- Legs Up Wall
- Seated Straddle
- Legs Up Wall
2022-04-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Step-Ups
- 250m Row
--------------------------------
- Instep Series Stretch
- 5 Broad Jumps
- 10 Air Squats
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Step-Ups
- 250m Row
--------------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Deadlifts
- 21 Box Jump/Step Overs 24/20
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 500m Row
- 12 Deadlifts
- 21 Box Jump/Step Overs 24/20
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Down Dog
- Seal Pose
- Down Dog
- Seal Pose
2022-04-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Lunges
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
- PVC Pass-Throughs
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Lunges
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- Figure Eights
- PVC Pass-Throughs
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 400m Run
- 15 Overhead Squats
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 400m Run
- 15 Overhead Squats
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Low Dragon
- Dragon Pose
- Low Dragon
- Dragon Pose
2022-04-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
- 10 Lunges
- 10 Sit-Ups
- Duck Walk
- 10 Push-Ups
- 10 Strict Pull-Ups (break-up)
--------------------------------
- Banded Blackburns
- 10 Lunges
- 10 Sit-Ups
- Duck Walk
- 10 Push-Ups
- 10 Strict Pull-Ups (break-up)
--------------------------------
- Banded Blackburns
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
- 50 C2B Pull-Ups
- 50 Push-Ups
- 50 Sit-Ups
- 50 Air Squats
**Every 2 Minutes 10/7 Cal Bike
Alpha: C2BPU
Omega: PU
Fitness: Banded or RR
- 50 Push-Ups
- 50 Sit-Ups
- 50 Air Squats
**Every 2 Minutes 10/7 Cal Bike
Alpha: C2BPU
Omega: PU
Fitness: Banded or RR
Mobility
- Saddle Pose
- Foam Roll Quads/Glutes
- Twisted Cross
- Foam Roll Quads/Glutes
- Twisted Cross
2022-04-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Row
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 400m Run
- 10 Air Squats
- 10 Push-Ups
- 800m Bike
- 10 Lunges
- 400m Run
- 10 Air Squats
Metcon
Metcon (5 Rounds for reps)
Five Rounds
- 1 Minute WBS
- 1 Minute Box Jump Overs 24/20
- 1 Minute Burpees
- 1 Minute Calorie Row
*Rest 2 Minutes
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 1 Minute WBS
- 1 Minute Box Jump Overs 24/20
- 1 Minute Burpees
- 1 Minute Calorie Row
*Rest 2 Minutes
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
***Order Determined by Egg Hunt
Mobility
- Foam Roll
- Instep Series Stretch
- Pigeon Pose
- Instep Series Stretch
- Pigeon Pose
2022-04-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Bear Craw/Crab Walk
- 10 Glute Bridges
- 10 Air Squats
- 5 MB Cleans
- 5 MB Presses
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- Bear Craw/Crab Walk
- 10 Glute Bridges
- 10 Air Squats
- 5 MB Cleans
- 5 MB Presses
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 500m Row
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 500m Row
- 30 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seal Pose
- Lizard Pose
- Seated Forward Fold
- Lizard Pose
- Seated Forward Fold
2022-04-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Sit-Ups
- 10 Swimmers
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- OH Distraction
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Lunges
- 10 Sit-Ups
- 10 Swimmers
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------
- PVC Front Rack Stretch
- OH Distraction
Strength
Power Clean (5x5 q 2min)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
*Singles100-80-60-40-20
Mobility
- Low Dragon
- Seal Pose
- Foam Roll Quads/Glutes/Hams/Calves
- Seal Pose
- Foam Roll Quads/Glutes/Hams/Calves
2022-04-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
-5 Broad Jumps
- 10 Glute Bridges
- 200m Run
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 5 Yoga Push-Ups
- 10 Lunges
-5 Broad Jumps
- 10 Glute Bridges
- 200m Run
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 20/15 Calorie Row
- 20 Power Clean
- 20/15 Calorie Bike
- 20 Floor Press
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 20/15 Calorie Row
- 20 Power Clean
- 20/15 Calorie Bike
- 20 Floor Press
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Twisted Cross
- Dragon Pose
- Twisted Cross
- Dragon Pose
2022-04-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 8 KB Box Steps
--------------------------------
- Banded Blackburns
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Rows
- 8 Goblet Squats
- 15 KBS
- 10 KB Glute Bridges
- 8 KB Box Steps
--------------------------------
- Banded Blackburns
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min AMRAP
- 30 KBS
- 30 Goblet Squats
- 30 Box Jumps/Steps 24/20
- 30 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 30 KBS
- 30 Goblet Squats
- 30 Box Jumps/Steps 24/20
- 30 Burpees
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Saddle Pose w/Eagle Arms
- Lizard Pose
- Seated Straddle
- Lizard Pose
- Seated Straddle
2022-04-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata 8x20:10
- Lunges
- Sit-Ups
- Air Squats
- Wall Sits
- 10 Calorie Row
--------------------------------
- Instep Series Stretch
Tabata 8x20:10
- Lunges
- Sit-Ups
- Air Squats
- Wall Sits
- 10 Calorie Row
--------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 15 T2B/K2E/Sit-Ups
- 400 Meter Run
- 20/15 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
- 15 T2B/K2E/Sit-Ups
- 400 Meter Run
- 20/15 Calorie Row
Alpha: T2B
Omega: K2E
Fitness: Sit-Ups
Mobility
- Legs Up Wall
- Forward Fold
- Saddle Pose
- Forward Fold
- Saddle Pose
2022-04-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***GYM CLOSED***
Team Florida of Pensacola Weightlifting Meet
Team Florida of Pensacola Weightlifting Meet
2022-04-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Bike
- 5 Broad Jumps
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
- 5/5 KB Rows
- 5 Broad Jumps
- 30 sec Plank
- 10 Plank K2E
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 KB RDL
- 5/5 KB Presses
- 15 KBS
- 5/5 KB Rows
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 16 Alt. KB Cleans
- 48 DU/80 Singles
- 12 Calorie Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Thread the Needle
- Twisted Cross
- Seated Foreward Fold
- Twisted Cross
- Seated Foreward Fold
2022-04-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Glutes/Hams
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Glute Bridges
------------------------------
- 200m Run
- 5 Rocket Jumps
- 10 Lunges
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 200m Run
- 10 Sit-Ups
- 10 Glute Bridges
Strength
Power Clean (5x5 q 2min)
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Mobility
- Instep Series Stretch
- Twisted Cross
- Seated Straddle
- Twisted Cross
- Seated Straddle
2022-04-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Banded Blackburns
- 200m Run
- 1/2 Sled Push
- 10 Lunges
- 10 Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Banded Blackburns
Strength
Deadlift (5x5 q 2min)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Mobility
- Pigeon Pose
- Legs Up Wall
- Supine Twist
- Legs Up Wall
- Supine Twist
2022-04-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
- 800m Bike
------------------------------
- OH Distraction
- Bear Crawl/Crab Walk
- 10 Plank Shoulder Taps
- 30 sec Plank
- 10 Push-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
- 800m Bike
------------------------------
- OH Distraction
Strength
Split Jerk (5x3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 5 Bear Complex
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 5 Bear Complex
- 400m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Bear: P Cln; FS; PP; BS; PP
Mobility
- Low Dragon
- Lizard Pose
- Twisted Cross
- Lizard Pose
- Twisted Cross
2022-04-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- Sled Drag/Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Goblet Squats
------------------------------
- PVC Front Rack Stretch
- Duck Walk
- Sled Drag/Sled Push
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Goblet Squats
------------------------------
- PVC Front Rack Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9-9-15-21
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- Deadlifts
- Burpees
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Dragon Pose
- Saddle Pose w/Archer Arms
- Dragon Pose
- Saddle Pose w/Archer Arms
2022-04-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- Sled Push
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
------------------------------
- PVC Front Rack Stretch
- 5 Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- Sled Push
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
------------------------------
- PVC Front Rack Stretch
Metcon
Metcon (Time)
- 500m Row
- 30 T2B/K2E/Sit-Ups
- 15 Clean & Jerks
- 500m Row
- 20 T2B/K2E/Sit-Ups
- 10 Clean & Jerks
- 500m Row
- 10 T2B/K2E/Sit-Ups
- 5 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 30 T2B/K2E/Sit-Ups
- 15 Clean & Jerks
- 500m Row
- 20 T2B/K2E/Sit-Ups
- 10 Clean & Jerks
- 500m Row
- 10 T2B/K2E/Sit-Ups
- 5 Clean & Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Forward Fold
- Seal Pose
- Pigeon Pose
- Seal Pose
- Pigeon Pose
2022-04-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
4.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Push-Ups
- 10 Sit-Ups
- 5 Broad Jumps
- 8 Lunges w/PVC Pass-Through
- 10 OHS w/PVC
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Push-Ups
- 10 Sit-Ups
- 5 Broad Jumps
- 8 Lunges w/PVC Pass-Through
- 10 OHS w/PVC
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 400m Run
- 15 OHS
- 3 Rope Climbs 15'
Alpha: 95/65; Rope Climbs
Omega: 75/55; 9 Strict Pull-Ups
Fitness: 45/35; 15 RR
- 400m Run
- 15 OHS
- 3 Rope Climbs 15'
Alpha: 95/65; Rope Climbs
Omega: 75/55; 9 Strict Pull-Ups
Fitness: 45/35; 15 RR
Mobility
- Foam Roll Lats/Glutes/Hams
- Thread the Needle
- Dragon Pose
- Thread the Needle
- Dragon Pose
2022-03-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Push-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
- 5 Push-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
Strength
Tabata 8x20:10
- WTD Push-Ups 25/15
- WTD Sit-Ups
Tabata 8x20:10
- WTD Lunges 35/25
- WTD Wall Sits
- WTD Push-Ups 25/15
- WTD Sit-Ups
Tabata 8x20:10
- WTD Lunges 35/25
- WTD Wall Sits
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 200m Row
- 20 Sit-ups
Alpha: GHD Sit-Ups
Omega: 15/10 Wtd Sit-Ups
Fitness: Sit-Ups
- 200m Row
- 20 Sit-ups
Alpha: GHD Sit-Ups
Omega: 15/10 Wtd Sit-Ups
Fitness: Sit-Ups
Mobility
- Supine Twist
- Seal Pose
- Instep Series Stretch
- Seal Pose
- Instep Series Stretch
2022-03-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.30.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 8 Calorie Bike
- 10 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 5/5 KB Rows
- 15 KBS
- 200m Run
------------------------------
- OH Distraction
- 10 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 5/5 KB Rows
- 15 KBS
- 200m Run
------------------------------
- OH Distraction
Strength
Shoulder Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 16 KBS
- 12 Alt. Single KB Clean
- 8 Calorie Bike
- 6 Alt. KB Snatch
- 200m Run
Alpha: 53/35
Omega: 44/25
Fitness: 35/20
- 16 KBS
- 12 Alt. Single KB Clean
- 8 Calorie Bike
- 6 Alt. KB Snatch
- 200m Run
Alpha: 53/35
Omega: 44/25
Fitness: 35/20
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Twisted Cross
- Saddle w/Eagle Arms
- Twisted Cross
2022-03-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 Air Squats
------------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 10 Plank K2E
- 10 Sit-Ups
- 5 Rocket Jumps
- 10 Lunges w/PVC
- 10 Air Squats
------------------------------
- Banded Blackburns
Strength
Bent Over Row (3-3-3-3-3 q 2min)
*Build to heaviest 3
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 15/12 Calorie Row
- 15 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Forward Fold
- Frog Pose
- Forward Fold
- Frog Pose
2022-03-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10 Glute Bridges
------------------------------
- Banded Low Dragon
- 10 Lunges
- Sled Push/Pull
- 10 Air Squats
- 5 Broad Jumps
- 5 Push-Ups
- 10 Shoulder Plank Taps
- 10 Glute Bridges
------------------------------
- Banded Low Dragon
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 Hang Power Cleans
- 1.0 mile Bike
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
- 15 Hang Power Cleans
- 1.0 mile Bike
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Mobility
- Lizard Pose
- Legs Up Wall
- Dragon Pose
- Legs Up Wall
- Dragon Pose
2022-03-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
- 5 Rocket Jumps
- Sled Push/Pull
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges
- 10 Air Squats
- 200m Run
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Clusters
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
- Clusters
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Dragon Pose
- Legs Up Wall
- Dragon Pose
- Legs Up Wall
2022-03-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Foam Roll Glutes
----------------------------
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Sit-Ups
- 10 Lunges
- 10 PVC Snatch Balance
- 10 OHS
------------------------------
- Pass-Throughs and Figure Eights
----------------------------
- 5 Rocket Jumps
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Sit-Ups
- 10 Lunges
- 10 PVC Snatch Balance
- 10 OHS
------------------------------
- Pass-Throughs and Figure Eights
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (Time)
Three Rounds
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
12-9-6
- Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
- 25 T2B/K2E/Sit-Ups
- 50 DU/75 Singles
12-9-6
- Power Snatches
Alpha: T2B; 115/75
Omega: K2E; 95/65
Fitness: Sit-Ups; 75/55
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist
- Saddle w/Eagle Arms
- Supine Twist
2022-03-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 10 Pull-Aparts
- 250m Row
- 5 Broad Jumps
- 10 Sit-Ups
- 5 Push-Ups
- 10 Lunges
- 5 Dips
- 10 Pull-Aparts
- 250m Row
Strength
Tabata 8x20:10
- WTD Sit-Ups
- Plank
Tabata 8x20:10
- Wall Sits
- Lunges
- WTD Sit-Ups
- Plank
Tabata 8x20:10
- Wall Sits
- Lunges
Metcon
Metcon (Time)
Six Rounds
- 500m Row
18-15-12-9-6-3
- Lateral Burpees Over Erg
- 500m Row
18-15-12-9-6-3
- Lateral Burpees Over Erg
Mobility
- Pigeon Pose
- Seal Pose
- Bound Ankle
- Seal Pose
- Bound Ankle
2022-03-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- Bear Crawl/Crab Walk
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 800m Bike
- 30 sec Plank
- 10 Lunges
- Bear Crawl/Crab Walk
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 800m Bike
- 30 sec Plank
Strength
Shoulder Press (5-3-3-3-1-1 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- Front Squats
- Push Press
** 30 Calorie Bike
21-15-9
- Box Jumps/Steps 24/20
3-2-1
- Rope Climbs 15'
Alpha: 115/75; Rope Climb
Omega: 95/65; x3 Strict Pull-Ups
Fitness: 75/55; x5 RR
- Front Squats
- Push Press
** 30 Calorie Bike
21-15-9
- Box Jumps/Steps 24/20
3-2-1
- Rope Climbs 15'
Alpha: 115/75; Rope Climb
Omega: 95/65; x3 Strict Pull-Ups
Fitness: 75/55; x5 RR
Mobility
- Ext. Arm Lizard
- Foam Roll Quads/Glutes/Hams
- Low Dragon
- Foam Roll Quads/Glutes/Hams
- Low Dragon
2022-03-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 200m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9-6-3
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Calorie Row
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Seal Pose
- Seated Forward Fold
- Seal Pose
- Seated Forward Fold
2022-03-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
------------------------------
- Instep Series Stretch
Strength
Split Squat (5-5-5 q 2min)
*Build to heavy 5
Back Squat (3-3-3 q 2min)
*Build to heavy 3
Metcon
Metcon (Time)
Two Rounds
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 225/155; 20/14
Omega: C2BPU; 185/125; 16/12
Fitness: Banded PU/RR; 135/95; 14/10
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts
- 40 Wallballs
Alpha: MU; 225/155; 20/14
Omega: C2BPU; 185/125; 16/12
Fitness: Banded PU/RR; 135/95; 14/10
Mobility
- Lizard Pose
- Supine Twist
- Saddle Pose
- Supine Twist
- Saddle Pose
2022-03-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS
- 10 Step-Ups
- 10 Air Squats
- 10 Lunges
- 5/5 MB Push-Ups
- 5/5 MB Presses
- 15 KBS
Metcon
HeroWOD Batman (Time)
For Time
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35 lb)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out: 4 Sets of 5 Deadlifts (80% max)
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35 lb)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out: 4 Sets of 5 Deadlifts (80% max)
On Friday, March 6, 2015, Sergeant Andrew Joseph Doiron of Canadian Special Operations Regiment was killed in action while serving on Operation Impact in Iraq. He was 31.
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Supine Twist
- Saddle Pose
- Supine Twist
Sergeant Andrew Joseph Doiron
2022-03-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 800m Bike
------------------------------
- Pass-Throughs and Figure Eights
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 200m Run
- 10 Lunges
- 5 Rocket Jumps
- 800m Bike
------------------------------
- Pass-Throughs and Figure Eights
Strength
Squat Snatch (3-3-3 q 2min)
*Build Wt.
Squat Clean (3-3-3 q 2min)
*Build Wt.
Metcon
Metcon (4 Rounds for calories)
4x4min AMRAP
- 30/20 Calorie Row
- 200m Run
- Max Calorie Bike
- 30/20 Calorie Row
- 200m Run
- Max Calorie Bike
Mobility
- Dragon Pose
- Seated Forward Fold
- Low Dragon
- Foam Roll Glutes/Hams
- Seated Forward Fold
- Low Dragon
- Foam Roll Glutes/Hams
2022-03-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- BB Bicep Curls
- BB Skull Crushers
- Chin-Ups
30 sec Work/30 sec Rest
- BB Bicep Curls
- BB Skull Crushers
- Chin-Ups
Metcon
Metcon (Time)
- 100 Lateral Burpees Over Erg
Every 2min (Start :00)
- 250m Row
Every 2min (Start :00)
- 250m Row
Mobility
- Seal Pose
- Instep Series Stretch
- Lizard Pose
- Instep Series Stretch
- Lizard Pose
2022-03-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 50 DU/50 Singles
------------------------------
- OH Distraction
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 50 DU/50 Singles
------------------------------
- OH Distraction
Strength
Shoulder Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 10 S2OH
- 30 DU/45 Singles
- 50' Front Rack Lunge
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 10 S2OH
- 30 DU/45 Singles
- 50' Front Rack Lunge
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Twisted Cross
- Thread the Needle
- Pigeon Pose
- Thread the Needle
- Pigeon Pose
2022-03-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns
- 200m Row
- 5 Push-Ups
- 5 Broad Jumps
- 10 Lunges
- 10 KBS
- 5 Strict Pull-Ups
------------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Reps)
4 min AMRAP
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
- Toes to Bar/K2E/Sit-Ups
EMOM: 9 Deadlifts (Start 0:00)
Alpha: 185/125
Omega: 155/105
Fitness: 115/75
*Rest 2 min
Metcon (AMRAP - Reps)
4 min AMRAP
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
- C2B Pull-Ups/Pull-Ups/RR
EMOM: 9 Power Cleans (Start 0:00)
Alpha: 155/105
Omega: 135/95
Fitness: 95/65
*Rest 2 min
Metcon (AMRAP - Reps)
4 min AMRAP
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Burpees
EMOM: 9 Front Squats (Start 0:00)
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Ext. Arms Lizard Pose
- Supine Twist
- Saddle Pose w/Eagle Arms
- Supine Twist
- Saddle Pose w/Eagle Arms
2022-03-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike
- 10 Air Squats
- 10 Lunges
- 30 sec Wall Sit
- 30 sec Plank
- 10 Push-Ups
- 10 Ring Rows
- 800m Bike
Strength
Split Squat (5-5-5 q 2min)
*Build to heavy 5
Back Squat (3-3-3 q 2min)
*Build to heavy 3
Metcon
Metcon (Time)
- 35 Power Cleans
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
- 150 DU/200Singles
- 1-mile Run
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 75/55; Singles
Mobility
- Foam Roll Glutes/Hams/Calves
- Low Dragon
- Instep Series Stretch
- Low Dragon
- Instep Series Stretch
2022-03-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
McGuire's 5K Fun Run
***No Class***
- Pancake Breakfast
- Crawfish Boil with ADoor Realty
- Parking Lot Closed off to clients
- Arrive Early (7am) to have a spot
***No Class***
- Pancake Breakfast
- Crawfish Boil with ADoor Realty
- Parking Lot Closed off to clients
- Arrive Early (7am) to have a spot
2022-03-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
General Warm-up
- 30 DU/30 Singles
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 36 DU/36 Singles
- 10 Front Squats
- 10 Shoulder Press
- 5 Hanging Shoulder Shrugs
- 30 DU/30 Singles
- 5 RDL
- 10 Thrusters
- 5 Kip Swings
--------------------------
- PVC Front Rack Stretch
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 36 DU/36 Singles
- 10 Front Squats
- 10 Shoulder Press
- 5 Hanging Shoulder Shrugs
- 30 DU/30 Singles
- 5 RDL
- 10 Thrusters
- 5 Kip Swings
--------------------------
- PVC Front Rack Stretch
Movement Prep
- 5 Jumping Pull-Ups
- 5 Thrusters 45/35
- 5 Kip Swings
- 5 Thrusters 75/55; 65/50
- 5 Pull-Ups
- 5 Thrusters 95/65; 75/55
- 5 C2B Pull-Ups
- 30 DU/30 Singles
- 5 Thrusters 45/35
- 5 Kip Swings
- 5 Thrusters 75/55; 65/50
- 5 Pull-Ups
- 5 Thrusters 95/65; 75/55
- 5 C2B Pull-Ups
- 30 DU/30 Singles
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
Mobility
- Saddle w/Archer Arms
- Low Dragon
- Dragon Pose
- Twisted Cross
- Low Dragon
- Dragon Pose
- Twisted Cross
2022-03-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 5 Air Squats
- 5/5 Lunges
- 30 sec Plank
- 5 Dips
- 5 Strict Pull-Ups
- 200m Run
- Sled Push/Pull
- 5 Air Squats
- 5/5 Lunges
- 30 sec Plank
- 5 Dips
- 5 Strict Pull-Ups
- 200m Run
Strength
Tabata 8x20:10
- Jumping Lunges
- Wall Sit
Tabata 8x20:10
- Push-Ups
- Plank
- Jumping Lunges
- Wall Sit
Tabata 8x20:10
- Push-Ups
- Plank
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 1 Burpee Pull-Up
- 15 WBS
- 2 Burpee Pull-Ups
- 15 WBS
- 3 Burpee Pull-Ups
- 15 WBS
...Keep Going adding 1 Burpee PU each round
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 1 Burpee Pull-Up
- 15 WBS
- 2 Burpee Pull-Ups
- 15 WBS
- 3 Burpee Pull-Ups
- 15 WBS
...Keep Going adding 1 Burpee PU each round
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Seated Forward Fold
- Ext. Arm Lizard Pose
- Seated Forward Fold
- Ext. Arm Lizard Pose
2022-03-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 50 DU/75 Singles
- 5 Broad Jumps
- 10 Push-Ups
- 5 Spider Man Push-Ups
- 5/5 SLRDL
- 10 Goblet Squats
- 5/5 KB Presses
--------------------------
- OH Distraction
- 50 DU/75 Singles
- 5 Broad Jumps
- 10 Push-Ups
- 5 Spider Man Push-Ups
- 5/5 SLRDL
- 10 Goblet Squats
- 5/5 KB Presses
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 80 Calorie Bike
- 60 Box Jump Overs 24/20
- 40 Dumbbell Push Jerks
- 200 Meter Farmer’s Carry
Alpha: DU; 50/35
Omega: DU; KB 44/26
Fitness: Singles; KB 35/20
- 80 Calorie Bike
- 60 Box Jump Overs 24/20
- 40 Dumbbell Push Jerks
- 200 Meter Farmer’s Carry
Alpha: DU; 50/35
Omega: DU; KB 44/26
Fitness: Singles; KB 35/20
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Pigeon Pose
- Saddle w/Archer Arms
- Pigeon Pose
2022-03-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Lunges
- 10 Jumping Air Squats
- 20 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs and Figure Eights
- 10 Lunges
- 10 Jumping Air Squats
- 20 sec Wall Sit
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Pass-Throughs and Figure Eights
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
- 21 Deadlifts
- 15 T2B/Knee Raises/Sit-Ups
- 9 Snatches
Alpha: 115/75; T2B
Omega: 95/65; Knee Raises
Fitness: 75/55; Sit-Ups
- 21 Deadlifts
- 15 T2B/Knee Raises/Sit-Ups
- 9 Snatches
Alpha: 115/75; T2B
Omega: 95/65; Knee Raises
Fitness: 75/55; Sit-Ups
Mobility
- Supine Twist
- Lizard Pose
- Down Dog
- Lizard Pose
- Down Dog
2022-03-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Dips
- 5 Strict Strict Pull-Ups
- 12 Calorie Bike
--------------------------
- Instep Series Stretch
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Dips
- 5 Strict Strict Pull-Ups
- 12 Calorie Bike
--------------------------
- Instep Series Stretch
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3-3-3 q 2min)
*5lbs heavier than last week
Metcon
Metcon (Time)
Two Rounds
- 42 Calorie Bike
- 21 HRPU
- 30 Calorie Row
- 15 Ring Dips/Matador/Bench
- 18 Calorie Bike
- 9 HSPU/30sec HS Hold/3 Wall Walks
Alpha: Ring; HSPU
Omega: Matador; HS Hold
Fitness: Bench; WW
- 42 Calorie Bike
- 21 HRPU
- 30 Calorie Row
- 15 Ring Dips/Matador/Bench
- 18 Calorie Bike
- 9 HSPU/30sec HS Hold/3 Wall Walks
Alpha: Ring; HSPU
Omega: Matador; HS Hold
Fitness: Bench; WW
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle w/Eagle Arms
- Straddle Pose
- Saddle w/Eagle Arms
- Straddle Pose
2022-03-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Celebrate 22.2 with a Pancake/Bacon Breakfast
- 9AM
- 9AM
Warm-up
- 800m Jog
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups
- Bear Crawl/Crabwalk
- 5 Push-Ups
- 6 Step-Ups w/MB
- 8 MB Cleans
- 10 MB Squats
- 5/5 MB Push-Ups
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms
- Foam Roll Glutes/Hams/Quads
- Saddle w/Archer Arms
2022-03-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
**Celebrate 22.2**
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices
- Saturday, 3/4 at 9am
- Pancake/Bacon Breakfast
- Coffee
- Juices
General Warm-up
- Quick Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Push-Ups
- 10 Plank K2E
- 10 Spiderman Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Tuck Jumps (Knee to Chest)
- 10 Banded Good Mornings
- 200m Row/400m Bike
--------------------------
- 200m Run
- 5 Push-Ups
- 10 Plank K2E
- 10 Spiderman Push-Ups
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Tuck Jumps (Knee to Chest)
- 10 Banded Good Mornings
- 200m Row/400m Bike
Movement Prep
- Build Load Deadlift
- 5-5-3-3
Two Sets (WOD Pace)
- 7 Deadlifts
- 3 Burpees
- 5-5-3-3
Two Sets (WOD Pace)
- 7 Deadlifts
- 3 Burpees
Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
Mobility
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Supine Twist
- Down Dog
- Dragon Pose
- Supine Twist
- Down Dog
2022-03-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 10 Lunges
- 5/5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Glute Bridges
- 10 Sit-Ups
- Sled Push
- 200m Run
- Sled Drag
- 10 Lunges
- 5/5 KB RDL
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Glute Bridges
- 10 Sit-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- Battle Ropes
- WTD Sit-Ups
- Shoulder Press 45/35
30 sec Work/30 sec Rest
- Battle Ropes
- WTD Sit-Ups
- Shoulder Press 45/35
Metcon
Metcon (Time)
Three Rounds
- 30 Russian KBS
- 20 KB Goblet Reverse Lunges
- 800m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 30 Russian KBS
- 20 KB Goblet Reverse Lunges
- 800m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Pigeon Pose
- Legs Up Wall
- Dragon Pose
- Legs Up Wall
- Dragon Pose
2022-03-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 OHS w/PVC
- 12/9 Calorie Bike
--------------------------
- Pass-throughs/Figure-Eights
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Lunges
- 10 OHS w/PVC
- 12/9 Calorie Bike
--------------------------
- Pass-throughs/Figure-Eights
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
- 2 Rope Climbs 15'
- 12/9 Calorie Bike
- 8 OHS
Alpha: Rope Climb; 95/65
Omega: 6 Strict Pull-Ups; 75/55
Fitness: 12 Ring Rows; 45/35
- 2 Rope Climbs 15'
- 12/9 Calorie Bike
- 8 OHS
Alpha: Rope Climb; 95/65
Omega: 6 Strict Pull-Ups; 75/55
Fitness: 12 Ring Rows; 45/35
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Forward Fold
- Saddle w/Eagle Arms
- Forward Fold
2022-03-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
3.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy National Peanut Butter Lover's Day***
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Glute Bridges
- 10 Air Squats
- 10 Lunges
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 50 S2OH
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 2000m Row
- 50 Burpee Box Jumps 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Seal Pose
- Foam Roll Lats/Glutes/Hams
- Seal Pose
2022-02-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 10 Swimmers
- 50DU/75 Singles
--------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Lunges
- 10 Air Squats
- 30 sec Wall Sit
- 10 Push-Ups
- 10 Swimmers
- 50DU/75 Singles
--------------------------
- 5 RDL
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*5lbs heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
- 10 Deadlifts
- 20 C2B Pull-Ups
- 50 DU/75 Singles
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Supine Twist
- Low Dragon
- Thread the Needle
- Low Dragon
- Thread the Needle
2022-02-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 5 Box Jumps/Steps 24/20
- 10 Push-Ups
- 10 Swimmers
--------------------------
- Light Foam Roll Glutes/Hams
Metcon
Metcon (Time)
Five Rounds
- 12 Deadlifts
- 12 Lateral Burpees
Four Rounds
- 9 Hang Power Cleans
- 9 Box Jumps 24/20
Three Rounds
- 6 S2OH
- 6 Burpee Box Step-Ups
Alpha: 155/105
Omega: 125/85
Fitness: 115/75
- 12 Deadlifts
- 12 Lateral Burpees
Four Rounds
- 9 Hang Power Cleans
- 9 Box Jumps 24/20
Three Rounds
- 6 S2OH
- 6 Burpee Box Step-Ups
Alpha: 155/105
Omega: 125/85
Fitness: 115/75
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Supine Twist
- Twisted Cross
- Supine Twist
- Twisted Cross
2022-02-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run/400m Bike
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights
- 5 Inchworms
- 5 Yoga Push-Ups
- 5 Up/Downs
- 10 Air Squats
- 10 Lunges
--------------------------
- 5 Pass-Throughs and Figure Eights
Movement Prep
- 10 Plank Shoulder Taps
- 15 sec Inverted Hold
- 3 Wall Walks
- 5/5 DB Deadlift
- 5/5 DB Swing
- 5/5 DB Snatch
- 8 Step-Ups
- 5 Box Jumps w/Step Down
- 3 Lateral Jumps
- 15 sec Inverted Hold
- 3 Wall Walks
- 5/5 DB Deadlift
- 5/5 DB Swing
- 5/5 DB Snatch
- 8 Step-Ups
- 5 Box Jumps w/Step Down
- 3 Lateral Jumps
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
Mobility
- Seated Straddle
- Lizard w/Ext. Arms
- Supine Twist
- Foam Roll
- Lizard w/Ext. Arms
- Supine Twist
- Foam Roll
2022-02-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 30 sec HS Hold/Plank Shoulder Taps
- 30 sec Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Dips
--------------------------
- Banded Low Dragon
- 30 sec HS Hold/Plank Shoulder Taps
- 30 sec Plank K2E
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Sit-Ups
- 5 Dips
--------------------------
- Banded Low Dragon
Strength
Three Sets
40 sec Work/20 sec Rest
- Plank
- WTD Push-Ups
- WTD Sit-Ups
40 sec Work/20 sec Rest
- Plank
- WTD Push-Ups
- WTD Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 HSPU
- 21 Overhead Squats
Alpha: 95/65; HSPU
Omega: 75/55; 6 Wall Walks
Fitness: 45/35; 18 HRPU
- 500m Row
- 12 HSPU
- 21 Overhead Squats
Alpha: 95/65; HSPU
Omega: 75/55; 6 Wall Walks
Fitness: 45/35; 18 HRPU
Mobility
- Forward Fold
- Bound Ankle
- Legs Up Wall
- Bound Ankle
- Legs Up Wall
2022-02-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.23.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 10 Push-Ups
- 30 sec Plank
- 10 Push-Ups
--------------------------
- OH Distraction
- Duck Walk
- Sled Push/Pull
- 10 Lunges
- 10 Push-Ups
- 30 sec Plank
- 10 Push-Ups
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Front Squats
1-2-3-4-5-6-7-8-9-10
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Front Squats
1-2-3-4-5-6-7-8-9-10
- S2OH
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose w/Eagle Arms
- Dragon Pose
- Saddle Pose w/Archer Arms
- Dragon Pose
- Saddle Pose w/Archer Arms
2022-02-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 5 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 800m Bike
- 30 DU/45 Singles
- 10 Burpees w/6" Target
Alpha: DU
Omega: DU
Fitness: Singles
- 800m Bike
- 30 DU/45 Singles
- 10 Burpees w/6" Target
Alpha: DU
Omega: DU
Fitness: Singles
Mobility
- Thread the Needle
- Twisted Cross
- Low Dragon
- Twisted Cross
- Low Dragon
2022-02-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 20/15 Calorie Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Lunges
- 10 Air Squats
- 5 Broud Jumps
- 200m Run
--------------------------
- Practice Kip
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*5lbs heavier than last week
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scaled:
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU
- Row
- Hanging Knee Raises
- WBS 14/10
- 95/65
- Jumping PU
Mobility
- Lizard Pose
- Seal Pose
- Fragon
- Seal Pose
- Fragon
2022-02-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Jog
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
- Sled Push
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
- 10 Air Squats
- 5 Strict Pull-Ups
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Mobility
- Saddle Pose
- Legs Up Wall
- Foam Roll As Needed
- Legs Up Wall
- Foam Roll As Needed
2022-02-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 35 DU/60 Singles
- 5 MB Presses
- 5 MB Squats
- 10 MB OH Lunges
- 10 MB Sit-Ups
- 5 Rocket Jumps
- 5 Box Jumps/Steps
--------------------------
- 5 Pass-Throughs and Figure Eights
- PVC Front Rack Stretch
- 5 MB Presses
- 5 MB Squats
- 10 MB OH Lunges
- 10 MB Sit-Ups
- 5 Rocket Jumps
- 5 Box Jumps/Steps
--------------------------
- 5 Pass-Throughs and Figure Eights
- PVC Front Rack Stretch
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (AMRAP - Reps)
18min AMRAP
- 50 WBS
- 50 DU/100 Singles
- 40 Box Jumps/Steps 24/20
- 40 T2B/ Knee Raises/Leg Levers
- 30 C2B Pull-Ups
- 30 Burpees
- 20 Power Cleans
- 20 Jerks
- 10 Power Snatches
- 10 Ring Muscle-Ups
Alpha: 20/14; DU; T2B; C2BPU; 135/95; MU
Omega: 16/12; DU; Knee Raise; PU; 115/75; Strict PU
Fitness: 14/10; Singles; ; RR; 95/65; Jumping PU
- 50 WBS
- 50 DU/100 Singles
- 40 Box Jumps/Steps 24/20
- 40 T2B/ Knee Raises/Leg Levers
- 30 C2B Pull-Ups
- 30 Burpees
- 20 Power Cleans
- 20 Jerks
- 10 Power Snatches
- 10 Ring Muscle-Ups
Alpha: 20/14; DU; T2B; C2BPU; 135/95; MU
Omega: 16/12; DU; Knee Raise; PU; 115/75; Strict PU
Fitness: 14/10; Singles; ; RR; 95/65; Jumping PU
*Complete as much as possible; upon finish record time in notes
Mobility
- Foam Roll Calves/Hams/Glutes/Lats
- Supine Twist
- Single Leg Forward Fold
- Supine Twist
- Single Leg Forward Fold
2022-02-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 100m Farmer Carry
- 10 Sit-Ups
- 200m Run
- 10 Lunges
- 100m Farmer Carry
- 10 Sit-Ups
Strength
Tabata (8x20:10)
- Battle Ropes
- Sit-Ups
Tabata (8x20:10)
- DB Bicep Curls
- Tricep Kickbacks
- Battle Ropes
- Sit-Ups
Tabata (8x20:10)
- DB Bicep Curls
- Tricep Kickbacks
Metcon
Metcon (Time)
Four Rounds
- 300m Single KB Run
- 100m KB Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 300m Single KB Run
- 100m KB Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Cones Set
Mobility
- Low Dragon
- Bound Ankle
- Lizard w/Ext. Arms
- Bound Ankle
- Lizard w/Ext. Arms
2022-02-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.16.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 10 Sit-Ups
--------------------------
- OH Distraction
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 5/5 KB Presses
- 10 Sit-Ups
--------------------------
- OH Distraction
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 7 Calorie Row
- 21 KBS
- 14 AbMat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 7 Calorie Row
- 21 KBS
- 14 AbMat Sit-Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Saddle w/Eagle Arms
- Instep Series Stretch
- Saddle w/Eagle Arms
- Instep Series Stretch
2022-02-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 10 Push-Ups
- 10 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
--------------------------
- Banded Blackburns
- 10 Push-Ups
- 10 Ring Rows
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Glute Bridges
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 250m Row
- 30 Bench Press
- 500m Row
- 20 Bench Press
- 750m Row
- 10 Bench Press
- 1000m Row
- 5 Bench Press
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75; 135/95
Fitness: 45/35; 65/50; 75/55; 95/65
- 30 Bench Press
- 500m Row
- 20 Bench Press
- 750m Row
- 10 Bench Press
- 1000m Row
- 5 Bench Press
Alpha: 95/65; 115/75; 135/95; 155/105
Omega: 75/55; 95/65; 115/75; 135/95
Fitness: 45/35; 65/50; 75/55; 95/65
Mobility
- Seal Pose
- Thread the Needle
- Saddle w/Archer Arms
- Thread the Needle
- Saddle w/Archer Arms
2022-02-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Valentines Day***
Warm-up
- Foam Roll Glutes/Hams
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- 200m Run
- 5 Broad Jumps
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 10 Push-Ups
- 10 Sit-Ups
- 5 Strict Pull-Ups
Strength
Split Squat (3x5 q 2min)
*Each Leg
Back Squat (3x3 q 2min)
*2-5lbs heavier than week 1
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Alpha: 95/65; PU
Omega: 75/55; Banded PU
Fitness: 45/35; RR
Omega: 75/55; Banded PU
Fitness: 45/35; RR
Mobility
- Lizard Pose
- Foam Roll Glutes/Hams
- Twisted Cross
- Foam Roll Glutes/Hams
- Twisted Cross
Enjoy your Valentine Treat
2022-02-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Dips
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Air Squats
- 10 Lunges
- 10 Sit-Ups
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Mobility
- Supine Twist
- Foam Roll
- Down Dog
- Foam Roll
- Down Dog
2022-02-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Power Snatch
- 5 OHS
- 5 Snatch Grip Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Banded Blackburns
- 5 Snatch Grip RDL
- 5 Snatch Grip Bent Over Row
- 5 Power Snatch
- 5 OHS
- 5 Snatch Grip Shoulder Press
- 5 Back Squats
- 5 Good Mornings
--------------------------
- Banded Blackburns
Strength
Squat Snatch (3x3 q 2min)
Squat Clean (3x3 q 2min)
Metcon
Metcon (Time)
- 75 KBS
- 50 Goblet Squats
- 25 Single KB Presses
- 1-Mile Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 50 Goblet Squats
- 25 Single KB Presses
- 1-Mile Bike
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Foam Roll Glutes/Hams/Quads
- Bound Ankle
- Seal
- Bound Ankle
- Seal
2022-02-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 8 Lunges
- 5/5 KB Presses
- 15 KBS
--------------------------
- OH Distraction
- Bear Crawl/Crab Walk
- 30 sec Plank
- 5 Yoga Push-Ups
- 5 Jumping Air Squats
- 8 Lunges
- 5/5 KB Presses
- 15 KBS
--------------------------
- OH Distraction
Strength
Three Sets
30 sec Work/30 sec Rest
- Push-Ups
- Strict Pull-Ups/Banded PU/RR
- Sit-Ups
30 sec Work/30 sec Rest
- Push-Ups
- Strict Pull-Ups/Banded PU/RR
- Sit-Ups
Metcon
Metcon (Time)
- 100 WBS
- 30 Double KB Push Press
- 15 Power Clean
Alpha: 20/14; 35/26; 135/95
Omega: 16/12; 20/18; 115/75
Fitness: 14/10; 18/13; 95/65
- 30 Double KB Push Press
- 15 Power Clean
Alpha: 20/14; 35/26; 135/95
Omega: 16/12; 20/18; 115/75
Fitness: 14/10; 18/13; 95/65
Mobility
- Lizard Pose
- Pigeon Pose
- Single Leg Saddle
- Pigeon Pose
- Single Leg Saddle
2022-02-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.9.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 10 Step-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Lunges
- 15 KBS
- 10 Step-Ups
- 5 Push-Ups
- 5/5 KB Presses
- 10 Goblet Squats
- 10 KB Lunges
- 15 KBS
Strength
Shoulder Press (5x5 q 2min)
Metcon
Metcon (Calories)
5min AMRAP
- 20 Double KB Box Step-Overs
- 20 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 20 Double KB Box Step-Overs
- 20 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
*Rest 3 minutes
Metcon (Calories)
5min AMRAP
- 15 Double KB Box Step-Overs
- 15 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 15 Double KB Box Step-Overs
- 15 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
*Rest 3 minutes
Metcon (Calories)
5min AMRAP
- 10 Double KB Box Step-Overs
- 10 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
- 10 Double KB Box Step-Overs
- 10 T2B/Knee Raises/Sit-Ups
- Max Calorie Bike/Row
Alpha: 35/20; T2B
Omega: 26/18; Knee Raises
Fitness: 18/13; Sit-Ups
Mobility
- Twisted Cross
- Thread the Needle
- Foam Roll Glutes/Hams
- Thread the Needle
- Foam Roll Glutes/Hams
2022-02-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 SIt-Ups
- 5 Rocket Jumps
--------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
- 75 Power Cleans
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
- *EMOM 30 DU/50 Singles
Alpha: 115/75; DU
Omega: 75/55; DU
Fitness: 45/35; Singles
*Start Min 1
Mobility
- Dragon
- Saddle w/Eagle Arms
- Single Leg Forward Fold
- Saddle w/Eagle Arms
- Single Leg Forward Fold
2022-02-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 3min DU Practice
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Push-Ups
- 10 Glute Bridges
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 3min DU Practice
Strength
Split Squat (3x5 q 2 min)
*Each Leg
Back Squat (3x3 @ 80% q 2min)
Metcon
Metcon (Time)
15-12-9
- Alt KB Snatch
- Lateral Burpees Over KB
75-60-45 (115-90- 65)
- DU/Singles
Alpha: 44/26; DU
Omega: 35/20; DU
Fitness: 18/13; Singles
- Alt KB Snatch
- Lateral Burpees Over KB
75-60-45 (115-90- 65)
- DU/Singles
Alpha: 44/26; DU
Omega: 35/20; DU
Fitness: 18/13; Singles
Mobility
- Lizard w/Ext. Arms
- Frog Pose
- Low Dragon
- Frog Pose
- Low Dragon
2022-02-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Push-Ups
- 10 Plank Knee to Elbow
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
- 5 Push-Ups
- 10 Plank Knee to Elbow
- 5 Broad Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 10 Step-Ups
- 15 KBS
- 10 Goblet Squats
- 5/5 KB Presses
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 1000m Row
- 30 Hang Clean & Jerks
- 50 Single KB Box Step-Up 24/20
- 15 C2B Pull-Ups
Alpha: 75/55; 53/35
Omega: 55/45; 44/26
Fitness: 45/35; 35/20
- 1000m Row
- 30 Hang Clean & Jerks
- 50 Single KB Box Step-Up 24/20
- 15 C2B Pull-Ups
Alpha: 75/55; 53/35
Omega: 55/45; 44/26
Fitness: 45/35; 35/20
Mobility
- Seal Pose
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle
2022-02-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 5 Push-Ups
- 10 Lunges
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Jumping Air Squats
--------------------------
- PVC Front Rack Stretch
- 5 Push-Ups
- 10 Lunges
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Jumping Air Squats
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 9 Bear Complex
- 15 Bar-Facing Burpees
- 21 T2B/K2E/Sit-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
- 9 Bear Complex
- 15 Bar-Facing Burpees
- 21 T2B/K2E/Sit-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35
Bear Complex = P Clean, FS, PP, BS, PP
Mobility
- Pigeon Pose
- Instep Series Stretch
- Seal Pose
- Instep Series Stretch
- Seal Pose
2022-02-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m/0.5 Mile Bike
- 10 Sit-Ups
- 10 Swimmers
- 10 Push-Ups
- 10 Lunges
- 10 Strict Pull-Ups
- 10 Sit-Ups
- 10 Swimmers
- 10 Push-Ups
- 10 Lunges
- 10 Strict Pull-Ups
Strength
Three Sets
30 sec Work/30 sec Rest
- WTD Push-Ups
- WTD Sit-Ups
- Plate Around the Worlds
30 sec Work/30 sec Rest
- WTD Push-Ups
- WTD Sit-Ups
- Plate Around the Worlds
Metcon
Metcon (Time)
Three Rounds
- 1000m Bike
- 35 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 1000m Bike
- 35 WBS
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Lizard Pose
- Bound Ankle
- Forward Fold
- Bound Ankle
- Forward Fold
2022-02-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.2.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Swimmers
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 30 sec Plank
- 5 Swimmers
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
--------------------------
- OH Distraction
Strength
Bench Press (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 21/15 Calorie Bike
- 20 Burpees
- 50 DU/75 Singles
- 21/15 Calorie Bike
- 20 Burpees
- 50 DU/75 Singles
Mobility
- Low Dragon
- Thread the Needle
- Twisted Cross
- Thread the Needle
- Twisted Cross
2022-02-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
2.1.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 30 sec Wall Sit
- 200m Run
--------------------------
- Banded Low Dragon
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 30 sec Wall Sit
- 200m Run
--------------------------
- Banded Low Dragon
Strength
Front Squat (12min to heaviest)
Metcon
Metcon (Time)
Three Rounds
- 10 Squat Cleans
- 10 S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 10 Squat Cleans
- 10 S2OH
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Dragon Pose
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
- Foam Roll Lats/Glutes/Hams
- Seated Straddle
2022-01-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.31.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
--------------------------
- Banded Blackburns
- Sled Push/Pull
- 10 Air Squats
- 10 Lunges
- 10 Push-Ups
- 10 Glute Bridges
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Step-Ups
--------------------------
- Banded Blackburns
Strength
Deadlift (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 8 Pull-Ups
- 16 Box Jump Overs 24/20
- 8 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 8 Pull-Ups
- 16 Box Jump Overs 24/20
- 8 Power Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Supine Twist
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms
- Saddle w/Eagle Arms
- Lizard w/Ext. Arms
2022-01-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.29.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Bear Crawl/Crab Walk
- 5/5 MB Push-Ups
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 10 MB Lunges
- 10 MB Sit-Ups
--------------------------
- Light Foam Roll
- Bear Crawl/Crab Walk
- 5/5 MB Push-Ups
- 5 MB Squats
- 5 MB Presses
- 5 MB Cleans
- 10 MB Lunges
- 10 MB Sit-Ups
--------------------------
- Light Foam Roll
Metcon
Metcon (Time)
Four Rounds
- 500m Bike or 0.3 miles
- 20 WBS
- 500m Bike or 0.3 miles
- 20 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 500m Bike or 0.3 miles
- 20 WBS
- 500m Bike or 0.3 miles
- 20 Burpees
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Lizard w/Ext. Arms
- Foam Roll Glutes/Quads
- Pigeon Pose
- Foam Roll Glutes/Quads
- Pigeon Pose
2022-01-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.28.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
--------------------------
- PVC Front Rack Stretch
- 5 Rocket Jumps
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- T2B/K2E/WTD Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: 25/15; 115/75
- T2B/K2E/WTD Sit-Ups
10-9-8-7-6-5-4-3-2-1
- Deadlifts
Alpha: T2B; 185/125
Omega: K2E; 155/105
Fitness: 25/15; 115/75
Mobility
- Instep Series Stretch
- Straddle
- Foam Roll Glutes/Hams/Calves
- Straddle
- Foam Roll Glutes/Hams/Calves
2022-01-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.27.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10 Calorie Row
- 10 Sit-Ups
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 10 Step-Ups
- 10 Calorie Bike
- 10 Sit-Ups
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 5/5 KB Presses
- 5 KB Thrusters
- 10 Step-Ups
- 10 Calorie Bike
Strength
Tabata 16x20:10
- BB Bicep Curls
- BB Skull Crushers
- Plate Raises 25/15
- WTD Sit-Ups 25/15
- BB Bicep Curls
- BB Skull Crushers
- Plate Raises 25/15
- WTD Sit-Ups 25/15
Metcon
Metcon (Time)
- 50 KB Box Step-Ups 24/20
- 40 Calorie Row
- 30 Single KB Thrusters
- 400m Single KB Farmers Carry
- 30 Single KB Devil’s Press
- 40 Calorie Bike
- 50 KB Sit-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- 40 Calorie Row
- 30 Single KB Thrusters
- 400m Single KB Farmers Carry
- 30 Single KB Devil’s Press
- 40 Calorie Bike
- 50 KB Sit-Ups
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Saddle w/Eagle Arms
- Saddle Pose
- Seal Pose
- Saddle Pose
- Seal Pose
2022-01-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.26.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- 3min Practice DU
- Banded Blackburns
- 10 Lunges w/Pass-Through
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 5 Strict Pull-Ups
--------------------------
- 3min Practice DU
- Banded Blackburns
Strength
Bench Press (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
**100 DU
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
Four Rounds
- 15 Burpees
- 15 WBS
**100 DU
Alpha: DU; 20/14
Omega: DU; 16/12
Fitness: Singles; 14/10
*Doubles/Singles Same
Mobility
- Twisted Cross
- Low Dragon
- Dragon Pose
- Low Dragon
- Dragon Pose
2022-01-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.25.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 21/15 Calorie Row
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5 Broad Jumps
--------------------------
- Banded Low Dragon
- 5 Scapula Push-Ups
- 5 Push-Ups
- 30 sec Plank
- 30 sec Wall Sit
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC on Wall
- 5 Broad Jumps
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
21-15-9
- Power Cleans
- 30/21 Calories Row
21-15-9
- Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Power Cleans
- 30/21 Calories Row
21-15-9
- Squat Cleans
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Seated Forward Fold
- Seated Straddle
- Lizard Pose
- Seated Straddle
- Lizard Pose
2022-01-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.24.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m or 1/2 mile Bike
- Sled Push
- 10 Air Squats
- 8 Step-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
- Sled Push
- 10 Air Squats
- 8 Step-Ups
- 10 Glute Bridges
- 10 Push-Ups
- 10 Lunges
- 5 Strict Pull-Ups
--------------------------
- Instep Series Stretch
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1000m Bike
- 8 S2OH
- 16 Box Jump Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- 1000m Bike
- 8 S2OH
- 16 Box Jump Overs 24/20
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Pigeon on a Box
- Thread the Needle
- Supine Twist
- Thread the Needle
- Supine Twist
2022-01-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.22.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- 5 Air Squats
- 10 Sit-Ups
- 5 HRPU
- 10/10 Flutter Kicks
- 5 Strict Pull-Ups
- 10 Scissor Kicks
--------------------------
- OH Distraction
- 5 Air Squats
- 10 Sit-Ups
- 5 HRPU
- 10/10 Flutter Kicks
- 5 Strict Pull-Ups
- 10 Scissor Kicks
--------------------------
- OH Distraction
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 5 Minutes 500m Row (Start on Erg)
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*Every 5 Minutes 500m Row (Start on Erg)
Mobility
- Seated Forward Fold
- Saddle w/Archer Arms
- Instep Series Stretch
- Saddle w/Archer Arms
- Instep Series Stretch
2022-01-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.21.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
WOD WARM-UP
- 3 Thrusters
- 1 Burpee
- 3 Power Cleans
- 1 Burpee
- 3 Power Snatches
- 1Burpee
- 3 Thrusters
- 1 Burpee
- 3 Power Cleans
- 1 Burpee
- 3 Power Snatches
- 1Burpee
Baseline Test (AMRAP - Rounds and Reps)
10min AMRAP
- 10 Thrusters
- 10 Bar-Facing Burpees
- 10 Power Cleans
- 10 Bar-Facing Burpees
- 10 Power Snatches
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- 10 Thrusters
- 10 Bar-Facing Burpees
- 10 Power Cleans
- 10 Bar-Facing Burpees
- 10 Power Snatches
- 10 Bar-Facing Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Seated Straddle
- Lizard Pose
- Seated Straddle
- Lizard Pose
2022-01-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.20.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 10/7 Calorie Row
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Hanging Knee Raises
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Lunges
- 10 KBS
- 10/7 Calorie Bike
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 5 Hanging Knee Raises
- 5 KB RDL
- 5/5 KB Presses
- 5 Goblet Squats
- 5/5 KB Lunges
- 10 KBS
- 10/7 Calorie Bike
Strength
Three Sets
30sec Work/30 sec Rest
- Strict Pull-Ups/Banded/RR
- Parallette Pass-Throughs
- DB Arnolds
30sec Work/30 sec Rest
- Strict Pull-Ups/Banded/RR
- Parallette Pass-Throughs
- DB Arnolds
Metcon
Metcon (Time)
30-20-10
- Calorie Bike
- KBS
- 200m Run
- AbMat Sit-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- Calorie Bike
- KBS
- 200m Run
- AbMat Sit-Ups
- Calorie Row
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Saddle w/Eagle Arms
- Single Leg Saddle
- Saddle w/Eagle Arms
2022-01-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.19.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Glute Bridges
- 5 Air Squats
- 5 Rocket Jumps
- 5 Step-Ups
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 5 Glute Bridges
- 5 Air Squats
- 5 Rocket Jumps
- 5 Step-Ups
- 5 Dips
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
3-6-9-12-15-etc.
- Squat Cleans
- C2B Pull-Ups
- Box Jump Overs 24/20
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 75/55; RR
3-6-9-12-15-etc.
- Squat Cleans
- C2B Pull-Ups
- Box Jump Overs 24/20
Alpha: 135/95; C2BPU
Omega: 115/75; PU
Fitness: 75/55; RR
Mobility
- Foam Roll Quads/Glutes/Hams
- Twisted Cross
- Thread the Needle
- Twisted Cross
- Thread the Needle
2022-01-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.18.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- 10 Jumping Lunges
- 10 Glute Bridges
- 30 sec Wall Sit
- 30 sec Plank
- 800m Bike
--------------------------
- Banded Low Dragon
- Duck Walk
- 10 Jumping Lunges
- 10 Glute Bridges
- 30 sec Wall Sit
- 30 sec Plank
- 800m Bike
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
- 100 DU/150 Singles
- 2000m Bike
- 50 WTD OH Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
- 2000m Bike
- 50 WTD OH Lunges
Alpha: DU; 45/35
Omega: DU; 25/15
Fitness: Singles; 15/10
Mobility
- Lizard Pose
- Saddle Pose
- Low Dragon
- Saddle Pose
- Low Dragon
2022-01-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.17.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 5 Inch Worms
- Sled Push/Pull
- 10 Lunges
- 10 Air Squats
- 10 Glute Bridges
- 5 Scapula Push-Ups
- 5 Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------
- 5 Inch Worms
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 5 Deadlift
- 10 GHD Sit-Ups
- 15 Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
- 5 Deadlift
- 10 GHD Sit-Ups
- 15 Burpees
Alpha: 185/125
Omega: 155/105
Fitness: 135/95
Mobility
- Supine Twist
- Seal Pose
- Down Dog
- Seal Pose
- Down Dog
2022-01-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.15.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Sit-Ups
- 800m Bike
- 10 Lunges
--------------------------
- Light Foam Roll
- 10 Sit-Ups
- 800m Bike
- 10 Lunges
--------------------------
- Light Foam Roll
Metcon
Metcon (Time)
200-400-600-800m
- Run
- 20 Sit-Ups
400-800-1200-1600m
- Bike
- 20 Lunges
- Run
- 20 Sit-Ups
400-800-1200-1600m
- Bike
- 20 Lunges
Mobility
- Foam Roll Glutes/Hams/Calves/Quads
- Low Dragon
- Lizard Pose
- Low Dragon
- Lizard Pose
2022-01-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.14.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 600m Row
- 10 Single KB Lunges
- 5 Goblet Squats
- 10 KB Presses
- 5 KB Glute Bridges
- 10 KBS
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
- 10 Single KB Lunges
- 5 Goblet Squats
- 10 KB Presses
- 5 KB Glute Bridges
- 10 KBS
- 5 Rocket Jumps
- 5 Strict Pull-Ups
--------------------------
- PVC Front Rack Stretch
Strength
Power Clean (5-5-3-3-3 q 2min)
Metcon
What the Helen (Time)
- 1200m Row
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
- 63 KBS
- 36 Pull-Ups
Alpha: 53/35; PU
Omega: 44/26; Banded PU
Fitness: 35/20; RR
Mobility
- Instep Series Stretch
- Bound Ankle
- Single Leg Saddle
- Bound Ankle
- Single Leg Saddle
2022-01-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.13.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
- 200m Run
- 10 Lunges
- 5 Push-Ups
- 5 Strict Pull-Ups
Strength
Tabata (16x20:10)
- Banded Tricep Ext.
- Push-Ups
- Banded Bicep Curls
- Pull-Ups
- Banded Tricep Ext.
- Push-Ups
- Banded Bicep Curls
- Pull-Ups
Metcon
Metcon (Time)
40-30-20-10
- WBS
- Burpee BJ/Step-Up 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- WBS
- Burpee BJ/Step-Up 24/20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Pigeon Pose
- Saddle w/Archer Arms
- Single Leg Forward Fold
- Saddle w/Archer Arms
- Single Leg Forward Fold
2022-01-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.12.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 15/12 Calorie Bike
- 10 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
--------------------------
- OH Distraction
- 10 Push-Ups
- 5 Dips
- 5 Strict Pull-Ups
- 5 KB RDL
- 10 Goblet Squats
- 5/5 KB Presses
- 10 KB Glute Bridges
--------------------------
- OH Distraction
Strength
Bench Press (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
15min AMRAP
- 21/15 Calorie Bike
- 15 KBS
- 30 AbMat Sit-ups
- 15 Push Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 21/15 Calorie Bike
- 15 KBS
- 30 AbMat Sit-ups
- 15 Push Ups
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Foam Roll Glutes/Hams/Quads
- Couch Stretch
- Foam Roll Glutes/Hams/Quads
- Couch Stretch
2022-01-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.11.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- Sled Push/Pull
- Duck Walk
- 10 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
- Sled Push/Pull
- Duck Walk
- 10 Sit-Ups
- 5 Push-Ups
- 5 Strict Pull-Ups
--------------------------
- Banded Low Dragon
Strength
Front Squat (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 30 AbMat Sit-Ups
- 100m Farmers Carry
- 600m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 30 AbMat Sit-Ups
- 100m Farmers Carry
- 600m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Dragon Pose
- Saddle Pose
- Legs Up Wall
- Saddle Pose
- Legs Up Wall
2022-01-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.10.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 50DU/75 Singles
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Lunges
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
--------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Deadlift (5-5-3-3-3 q 2min)
Metcon
Metcon (Time)
10-8-6-4-2
- Wall Walks
- Deadlifts
100-80-60-40-20
- DU/Singles
Alpha: WW; 185/125; DU
Omega: HS Hold x30sec; 155/105; DU
Fitness: HRPU; 115/75; Singles
- Wall Walks
- Deadlifts
100-80-60-40-20
- DU/Singles
Alpha: WW; 185/125; DU
Omega: HS Hold x30sec; 155/105; DU
Fitness: HRPU; 115/75; Singles
Mobility
- Low Dragon
- Supine Twist
- Thread the Needle
- Supine Twist
- Thread the Needle
2022-01-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.8.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 400m Run
- 10 Air Squats
- 500m Bike
- 10 Push-Ups
- 10 Air Squats
- 500m Bike
- 10 Push-Ups
Metcon
Metcon (Time)
- 500m Bike
- 20 Air Squats
- 500m Bike
- 19 Air Squats
- 500m Bike
- 18 Air Squats
….
- 500m Bike
- 1 Air Squat
- 20 Air Squats
- 500m Bike
- 19 Air Squats
- 500m Bike
- 18 Air Squats
….
- 500m Bike
- 1 Air Squat
Mobility
- Foam Roll Glutes/Hams/Calves
- Lizard Pose
- Legs Up Wall
- Lizard Pose
- Legs Up Wall
2022-01-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.7.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Push-Ups
- 15/12 Calorie Row
--------------------------
- Instep Series Stretch
- 10 Lunges
- 10 Air Squats
- 5 Broad Jumps
- 10 Sit-Ups
- 10 Push-Ups
- 15/12 Calorie Row
--------------------------
- Instep Series Stretch
Strength
Power Clean (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 30/21 Calorie Row
- 12 Deadlifts
- 9 Hang Power Clean
- 6 S2OH
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
- 30/21 Calorie Row
- 12 Deadlifts
- 9 Hang Power Clean
- 6 S2OH
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Forward Fold
- Supine Twist
- Supine Pigeon
- Supine Twist
- Supine Pigeon
2022-01-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.6.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
Tabata (8x20:10)
- Goblet Squats
- KBS
- KB Presses
- KB RDL
- 800m Bike
Tabata (8x20:10)
- Goblet Squats
- KBS
- KB Presses
- KB RDL
- 800m Bike
Strength
Three Sets
45sec Work/15sec Rest
- WTD Sit-Ups 25/15
- BB Bicep Curls
- Plank
45sec Work/15sec Rest
- WTD Sit-Ups 25/15
- BB Bicep Curls
- Plank
Metcon
Metcon (Time)
- 30 Thrusters
- 50/35 Calorie Bike
- 150 DU/300 Singles
Alpha: 75/55; DU
Omega: 55/45; DU
Fitness: 45/35; Singles
- 50/35 Calorie Bike
- 150 DU/300 Singles
Alpha: 75/55; DU
Omega: 55/45; DU
Fitness: 45/35; Singles
Mobility
- Couch Stretch
- Ext. Arm Lizard Pose
- Seal Pose
- Ext. Arm Lizard Pose
- Seal Pose
2022-01-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.5.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- Bear Crawl/Crab Walk
- 200m Run
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
- 200m Run
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Glute Bridges
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Strict Pull-Ups
--------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
9min AMRAP
3-6-9-12-15-etc.
- Hang Power Snatches
- Burpee Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
3-6-9-12-15-etc.
- Hang Power Snatches
- Burpee Pull-Ups
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Thread the Needle
- Pigeon Pose
- Saddle w/Eagle Arms
- Pigeon Pose
- Saddle w/Eagle Arms
2022-01-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.4.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Duck Walk
- 10 Glute Bridges
- 30 sec Plank
- 10 Jumping Lunges
- 30 sec Wall Sit
- 10 Ring Rows
- 5 Strict Pull-Ups
- 30 DU/45 Singles
--------------------------
- Rope Climb Practice
- Duck Walk
- 10 Glute Bridges
- 30 sec Plank
- 10 Jumping Lunges
- 30 sec Wall Sit
- 10 Ring Rows
- 5 Strict Pull-Ups
- 30 DU/45 Singles
--------------------------
- Rope Climb Practice
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 60 DU/90 Singles
- 15 Back Squats
- 3 Rope Climbs
Alpha: DU; 115/75; Rope
Omega: DU; 95/65; 9 Pull-Ups
Fitness: Singles; 75/55; 18 RR
- 60 DU/90 Singles
- 15 Back Squats
- 3 Rope Climbs
Alpha: DU; 115/75; Rope
Omega: DU; 95/65; 9 Pull-Ups
Fitness: Singles; 75/55; 18 RR
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Bound Ankle
- Saddle Pose w/Archer Arms
- Bound Ankle
2022-01-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.3.2022 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Rocket Jumps
- 200m Run
--------------------------
- Instep Series Stretch
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Sit-Ups
- 10 Glute Bridges
- 10 Lunges
- 5 Rocket Jumps
- 200m Run
--------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Deadly Diane (Time)
21-15-9
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
- Deadlifts
- 400m Row
- HSPU
- 400m Run
Alpha: 225/155; HSPU
Omega: 185/125; Wall HS Holds 90sec/60sec/30sec
Fitness: 135/95; HRPU
Mobility
- Supine Twist
- Dragon Pose
- Twisted Cross
- Dragon Pose
- Twisted Cross
2022-01-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
1.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year 2022
***9AM CLASS ONLY***
***9AM CLASS ONLY***
Metcon
Happy New Year_2022 (Time)
- 20 Deadlifts
- 22 Push-Ups
- 20 Power Clean
- 22 Box Jumps
- 20 S2OH
- 22 Pull-Ups
- 20 Back Squats
- 22 Burpees
- 20 Thrusters
- 22 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55
- 22 Push-Ups
- 20 Power Clean
- 22 Box Jumps
- 20 S2OH
- 22 Pull-Ups
- 20 Back Squats
- 22 Burpees
- 20 Thrusters
- 22 T2B/K2E
Alpha: 135/95
Omega: 105/70
Fitness: 75/55
2021-12-31
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.31.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy New Year's Eve
***9AM CLASS ONLY***
***9AM CLASS ONLY***
Metcon
Happy New Year's Eve (Time)
- 31 Push Presses
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
- 31 Pull-Ups
- 31 Power Cleans
- 31 Sit-Ups
- 31 T2B/K2E
- 31 Push-Ups
- 31 Box Jumps 24/20
- 31 Back Squats
- 31 Unbroken DU
- 31 Thrusters
- 31 Lunges - BW
- 31 Burpees
*Then, 365m Row
Alpha: 75/55
Omega: 65/45; DU
Fitness: 45/35; Singles
2021-12-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 800m Bike
- 10 Lunges
- 5 Strict Pull-Ups
- 250m Row
- 5 Push-Ups
- 800m Bike
- 10 Lunges
Strength
Three Sets
45sec Work/15sec Rest
- Push-Ups
- Sit-Ups
- Pull-Ups
45sec Work/15sec Rest
- Push-Ups
- Sit-Ups
- Pull-Ups
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- C2B Pull-Ups
- Double KB Floor Press
After Even Sets:
- 100m Farmers Carry
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RR; 35/20
- C2B Pull-Ups
- Double KB Floor Press
After Even Sets:
- 100m Farmers Carry
Alpha: C2BPU; 53/35
Omega: PU; 44/26
Fitness: RR; 35/20
Mobility
- Thread the Needle
- Saddle w/Archer Arms
- Ext. Arm Lizard
- Saddle w/Archer Arms
- Ext. Arm Lizard
2021-12-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Banded Blackburns
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Glute Bridges
- 5 Strict Pull-Ups
-------------------------------
- OH Distraction
Banded Blackburns
Strength
Bench Press (5x5 q 2min )
Metcon
Metcon (Time)
Five Rounds
- 21/15 Calorie Bike
- 10 Burpees
- 21/15 Calorie Bike
- 10 Burpees
Mobility
- Lizard Pose
- Saddle w/Eagle Arms
- Twisted Cross
- Saddle w/Eagle Arms
- Twisted Cross
2021-12-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 500m Row
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Push-Ups
- 30 sec Plank
- 10 KBS
- 8 Goblet Squats
- 5/5 KB Presses
- Sled Push/Pull
- 5 Rocket Jumps
- 10 Push-Ups
- 30 sec Plank
- 10 KBS
- 8 Goblet Squats
- 5/5 KB Presses
Strength
Front Squat (5x5 q 2min )
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 4 Squat Snatches
- 8 T2B/K2E
- 250m Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
- 4 Squat Snatches
- 8 T2B/K2E
- 250m Row
Alpha: 95/65; T2B
Omega: 75/55; K2E
Fitness: 45/35; Sit-Ups
Mobility
- Saddle Pose
- Seal Pose
- Single Leg Forward Fold
- Seal Pose
- Single Leg Forward Fold
2021-12-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
Two Sets
- 5 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
-------------------------------
- 10 Glute Bridges
- 5 Calorie Bike
- 5 Broad Jumps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 10 Push-Ups
-------------------------------
- 10 Glute Bridges
Strength
Deadlift (5x5 q 2min )
Metcon
Metcon (AMRAP - Reps)
14min AMRAP
3-6-9-12-15-etc.
- Clean & Jerks
- Bike Calories
- WBS
- Bike Calories
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
3-6-9-12-15-etc.
- Clean & Jerks
- Bike Calories
- WBS
- Bike Calories
Alpha: 135/95; 20/14
Omega: 115/75; 16/12
Fitness: 75/55; 14/10
Mobility
- Supine Twist
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-12-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas & Happy Holidays
***GYM CLOSED***
***GYM CLOSED***
2021-12-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas Eve
***GYM CLOSED***
***GYM CLOSED***
2021-12-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
GYM CLOSES AT 12PM
***NO 4, 5, 6, 7pm CLASSES***
***NO 4, 5, 6, 7pm CLASSES***
Warm-up
- 400m Run
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups
- 10 Step-Ups
- 10 Push-Ups
- 10 Glute Bridges
- 10 Strict Pull-Ups
Metcon
Metcon (Time)
- 55 Deadlifts
- 55 T2B/K2E
- 55 Box Jump Overs 24/20
- 55 Push Press
Alpha: 225/155; T2B; 115/75
Omega: 185/125; K2E; 95/65
Fitness: 135/95; Sit-Ups; 75/55
- 55 T2B/K2E
- 55 Box Jump Overs 24/20
- 55 Push Press
Alpha: 225/155; T2B; 115/75
Omega: 185/125; K2E; 95/65
Fitness: 135/95; Sit-Ups; 75/55
Mobility
- Seated Straddle
- Bound Ankle
- Pigeon Pose
- Bound Ankle
- Pigeon Pose
2021-12-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 800m Bike
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Suitcase KB Lunges x 1
- 5 Goblet Squats Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
- 5 Strict Pull-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Plank K2E
- 10 Suitcase KB Lunges x 1
- 5 Goblet Squats Squats
- 5/5 KB Presses
- 10 KBS
- 10 KB Glute Bridges
- 5 Strict Pull-Ups
Strength
Bench Press (5x5 q 2min )
Metcon
Metcon (Time)
- 20 Double KB Front Rack Walking Lunges
- 12 MU or Burpee Pull-Ups
- 9 Double KB Hang Power Cleans
- 200m Double KB Farmer Carry
- 12 C2B Pull-Ups
- 9 Double KB Front Squats
- 20 Double KB Front Rack Walking Lunges
- 12 Pull-Ups
- 9 Double KB Push Jerks
Alpha: 53/35; MU, C2BPU, PU
Omega: 44/26; Burpee PU, PU, RR
Fitness: 35/20; Burpee Jump PU, Banded PU, RR
- 12 MU or Burpee Pull-Ups
- 9 Double KB Hang Power Cleans
- 200m Double KB Farmer Carry
- 12 C2B Pull-Ups
- 9 Double KB Front Squats
- 20 Double KB Front Rack Walking Lunges
- 12 Pull-Ups
- 9 Double KB Push Jerks
Alpha: 53/35; MU, C2BPU, PU
Omega: 44/26; Burpee PU, PU, RR
Fitness: 35/20; Burpee Jump PU, Banded PU, RR
Mobility
- Twisted Cross
- Thread the Needle
- Saddle w/Eagle Arms
- Thread the Needle
- Saddle w/Eagle Arms
2021-12-21
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.21.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 250m Row Easy
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 250m Row Hard
-------------------------------
- Instep Series Stretch
- 5 Push-Ups
- 10 Air Squats
- 10 Lunges
- 250m Row Hard
-------------------------------
- Instep Series Stretch
Strength
Front Squat (5x5 q 2min )
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
- Foam Roll Glutes/Hams/Quads
- Saddle Pose
- Dragon Pose
- Saddle Pose
- Dragon Pose
2021-12-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Warm-up
- 350m Row
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 5 Broad Junps
- 10 Air Squats
- 5 Glute Bridges
-------------------------------
- Banded Blackburns
- 5 Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 5 Broad Junps
- 10 Air Squats
- 5 Glute Bridges
-------------------------------
- Banded Blackburns
Strength
Deadlift (5x5 q 2min )
Metcon
Metcon (Time)
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Alpha: 115/75; 95/65; 75/55
Omega: 95/65; 75/55; 55/45
Fitness: 75/55; 55/45; 45/35
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Two Rounds
- 8 Power Snatches
- 8 Bar-Facing Burpees
Alpha: 115/75; 95/65; 75/55
Omega: 95/65; 75/55; 55/45
Fitness: 75/55; 55/45; 45/35
*Weight decreases every 2 rounds
Mobility
- Supine Twist
- Forward Fold
- Lizard Pose
- Forward Fold
- Lizard Pose
2021-12-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
- 200m Run
- Sled Push/Pull
- 10 Lunges
- 5 Push-Ups
- 10 Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 200m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
- 200m Farmers Carry
- 30 AbMat Sit-Ups
- 10 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/20; 135/95
Mobility
- Supine Twist
- Seal Pose
- Dragon Pose
- Seal Pose
- Dragon Pose
2021-12-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 10 Lunges
- 5 Rocket Jumps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Power Clean (5x5 q 2min)
Metcon
12 Days of Christmas (Time)
- 1 Power Clean
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
- 2 HSPU/Push-Ups
- 3 Front Squats
- 4 Pull-Ups
- 5 Thrusters
- 6 Ring Dips
- 7 Deadlifts
- 8 WBS
- 9 KBS
- 10 T2B/K2E
- 11 Box Jumps
- 12 Snatches
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility
- Saddle w/Eagle Arms
- Forward Fold
- Lizard Pose
- Forward Fold
- Lizard Pose
2021-12-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 250m Row
- 5 scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 250m Row
- 5 scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Banded Bicep Curl
- WTD Sit-Ups 25/15
45 sec Work/15 sec Rest
- Banded Bicep Curl
- WTD Sit-Ups 25/15
Metcon
Metcon (Time)
250-500-750-1000
- Meter Row
3-5-7-9
- Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
- Meter Row
3-5-7-9
- Power Cleans
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Lats/Glutes/Hams
- Couch Stretch
- Seated Straddle
- Couch Stretch
- Seated Straddle
2021-12-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 350m Row
- Bear Crawl/Crab Walk
- 10 Shoulder Planks
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- Bear Crawl/Crab Walk
- 10 Shoulder Planks
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (Time)
21-15-9
- Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Box Jump Overs 24/20
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Dragon Pose
- Legs Up Wall
- Dragon Pose
- Legs Up Wall
2021-12-14
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.14.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
----------------------------
- Front Rack Stretch
- Banded Low Dragon
- Duck Walk
- 5 Hanging Shoulder Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 Sit-Ups
- 10 Air Squats
- 30 sec Squat Hold
- 10 Lunges w/Pass-Through
----------------------------
- Front Rack Stretch
- Banded Low Dragon
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
5 Rounds
- 3 Bear Complex
- 6 T2B/K2E
- 24 DU/48 Singles
Alpha: 115/75; T2B; DU
Omega: 95/65; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
- 3 Bear Complex
- 6 T2B/K2E
- 24 DU/48 Singles
Alpha: 115/75; T2B; DU
Omega: 95/65; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
*Bear = PClean, FS, PP, BS, PP
Mobility
- Lizard Pose
- Low Dragon
- Saddle w/Archer Arms
- Low Dragon
- Saddle w/Archer Arms
2021-12-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Ring Rows
----------------------------
- Instep Series Stretch
- 10 Push-Ups
- 10 Air Squats
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 10 Glute Bridges
- 10 Ring Rows
----------------------------
- Instep Series Stretch
Strength
Deadlift (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 1000m Bike
- 10 Push Press
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 1000m Bike
- 10 Push Press
- 20 Front Rack Lunges
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Glutes/Hams
- Supine Tiwst
- Seal Pose
- Supine Tiwst
- Seal Pose
2021-12-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 800m Bike
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 10 Lunges
- 5 Strict Pull-Ups
- 800m Bike
Metcon
Metcon (Time)
Three Rounds
**Teams of 3**
- 800m Run Together
- 30 Burpee Pull-Ups
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
**Teams of 3**
- 800m Run Together
- 30 Burpee Pull-Ups
- 50 Hang Power Cleans
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Partition However
Mobility
- Low Dragon
- Twisted Cross
- Dragon Pose
- Twisted Cross
- Dragon Pose
2021-12-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
Holiday Cookie Party
- Friday, December 10 - 6pm
- No 4, 5, 6pm Class
- Bring Your Favorite Cookie or Dessert To Share
- Friday, December 10 - 6pm
- No 4, 5, 6pm Class
- Bring Your Favorite Cookie or Dessert To Share
DROM
Warm-up
- 350m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Jumping Lunges
- 10 Jumping Air Squats
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Jumping Lunges
- 10 Jumping Air Squats
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Power Snatch (12min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min AMRAP
- 6 C2B Pull-Ups
- 3 HSPU/6 HRPU
- 6 KB Snatch
- 30 DU/45 Singles
Alpha: C2BPU; HSPU; 44/26
Omega: PU; HRPU; 35/20
Fitness: RR; PU; 18/13
- 6 C2B Pull-Ups
- 3 HSPU/6 HRPU
- 6 KB Snatch
- 30 DU/45 Singles
Alpha: C2BPU; HSPU; 44/26
Omega: PU; HRPU; 35/20
Fitness: RR; PU; 18/13
Mobility
- Thread the Needle
- Saddle w/Archer Arms
- Standing Forward Fold
- Saddle w/Archer Arms
- Standing Forward Fold
2021-12-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Strict Pull-Ups
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Plank K2E
45 sec Work/15 sec Rest
- Banded Tricep Ext.
- Plank K2E
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 7 Deadlifts
- 7 Push-Ups
- 7 C2B Pull-Ups
- 14 Lunges
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR or Banded PU
- 400m Run
- 7 Deadlifts
- 7 Push-Ups
- 7 C2B Pull-Ups
- 14 Lunges
Alpha: 225/155; C2BPU
Omega: 185/125; PU
Fitness: 135/95; RR or Banded PU
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- Foam Roll Lats/Glutes/Hams
- Frog Pose
2021-12-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
- 10 Sit-Ups
- 250m Row
- 10 Air Squats
- 800m Bike
- 5 Strict Pull-Ups
----------------------------
- OH Distraction
Strength
Push Press (12min to heaviest)
Metcon
Metcon (Time)
- 3000m Bike
- 2000m Row
- 1mile Run
- 2000m Row
- 1mile Run
Mobility
- Couch Stretch
- Foam Roll Calves/Hams/Glutes
- Instep Series Stretch
- Foam Roll Calves/Hams/Glutes
- Instep Series Stretch
2021-12-07
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.7.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 200m Run
----------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Push-Ups
- 10 Plank K2E
- 5 Swimmers
- 10 Lunges
- 10 Air Squats
- 200m Run
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 15 Back Squats
- 15 GHD Sit-Ups
**800m Run
Three Rounds
- 45 Air Squats
- 15 T2B/K2E
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
- 15 Back Squats
- 15 GHD Sit-Ups
**800m Run
Three Rounds
- 45 Air Squats
- 15 T2B/K2E
Alpha: 115/75; T2B
Omega: 95/65; K2E
Fitness: 75/55; Sit-Ups
Mobility
- Low Dragon
- Saddle w/Eagle Arms
- Lizard Pose
- Saddle w/Eagle Arms
- Lizard Pose
2021-12-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Seld Push/Pull
- 10 Lunges w/Pass-Theough
- 5 Rocket Jumps
- 10 Air Squats
- 10 Step-Ups
- 5 swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Brisges
----------------------------
- Instep Series Stretch
- Seld Push/Pull
- 10 Lunges w/Pass-Theough
- 5 Rocket Jumps
- 10 Air Squats
- 10 Step-Ups
- 5 swimmers
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Glute Brisges
----------------------------
- Instep Series Stretch
Strength
Back Squat (14min to heaviest)
Metcon
Metcon (Time)
15-12-9-6-3
- Power Snatches
- Box Jumps/Steps 24/20
- Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
- Power Snatches
- Box Jumps/Steps 24/20
- Lateral Burpees Over Bar
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Twisted Cross
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
- Foam Roll Lats/Glutes/Hams
- Dragon Pose
2021-12-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/15 Calorie Row
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Swimmers
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Hang Cleans
- 5/5 Rack Position KB Lunges
- 400m Run
- 5 Push-Ups
- 5 Rocket Jumps
- 10 Swimmers
- 10 Plank Shoulder Taps
- 5 KB RDL
- 5/5 KB Presses
- 5/5 KB Hang Cleans
- 5/5 Rack Position KB Lunges
- 400m Run
Metcon
Metcon (Time)
- 100/80 Calorie Row
- 50 Hang Power Snatches
- 30 Barbell-Facing Burpees
- 100m Single KB Walking Lunges
Alpha: 75/55; 53/35
Omega: 65/55; 44/26
Fitness: 45/35; 35/20
- 50 Hang Power Snatches
- 30 Barbell-Facing Burpees
- 100m Single KB Walking Lunges
Alpha: 75/55; 53/35
Omega: 65/55; 44/26
Fitness: 45/35; 35/20
Mobility
- Foam Roll
- Twisted Cross
- Lizard Pose
- Twisted Cross
- Lizard Pose
2021-12-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15/12 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank K2E
- 10 Glute Bridges
- 10 Sit-Ups
- 5 Rocket Jumps
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Hang Power Snatch
Strength
Power Snatch (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (Time)
30-21-12
- WBS
- HRPU
- Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- WBS
- HRPU
- Calorie Row
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Bound Ankle
- Standing Straddle
- Bound Ankle
- Standing Straddle
2021-12-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500/400m Row
- 5 Push-Ups
- 10 Banded Pull-Aparts
- 10 Banded Good Mornings
- 5 Strict Chin-Ups
- 10 Jumping Air Squats
- 30 sec Plank
- 200m Run
----------------------------
- Banded Blackburns
- 5 Push-Ups
- 10 Banded Pull-Aparts
- 10 Banded Good Mornings
- 5 Strict Chin-Ups
- 10 Jumping Air Squats
- 30 sec Plank
- 200m Run
----------------------------
- Banded Blackburns
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- BB Bicep Curls
- Plank Shoulder Taps
45 sec Work/15 sec Rest
- BB Bicep Curls
- Plank Shoulder Taps
Metcon
Metcon (AMRAP - Reps)
16min AMRAP
- 400m Row
- Max Unbroken Push-Ups
- 400m Row
- Max Unbroken Push-Ups
Mobility
- Legs Up Wall
- Seal Pose
- Couch Stretch
- Seal Pose
- Couch Stretch
2021-12-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
12.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 750m Bike
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Jumping Lunges
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Practice Kipping Swings
- 10 Air Squats
- 5 Rocket Jumps
- 10 Lunges w/Pass-Through
- 5 Jumping Lunges
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- Practice Kipping Swings
Strength
Push Press (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 14 C2B Pull-Ups
- 50 WBS
- 1000m Bike
Alpha: C2BPU; 20/14
Omega: PU; 16/12
Fitness: RR; 14/10
- 14 C2B Pull-Ups
- 50 WBS
- 1000m Bike
Alpha: C2BPU; 20/14
Omega: PU; 16/12
Fitness: RR; 14/10
Mobility
- Lizard Pose
- Foam Roll Calves/Hams/Glutes
- Saddle w/Archer Arms
- Foam Roll Calves/Hams/Glutes
- Saddle w/Archer Arms
2021-11-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Plank K2E
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------
- 15 Banded Lat Pull-Downs
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
- 10 Plank K2E
- 30 sec Plank
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
----------------------------
- 15 Banded Lat Pull-Downs
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
30-20-10
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- Hang Power Cleans
- AbMat Sit-ups
- Back Rack Lunges
- AbMat Sit-Ups
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Thread the Needle
- Twisted Cross
- Saddle w/Eagle Arms
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run/Row
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon
- 10 Lunges
- 10 Glute Bridges
- 10 Sit-Ups
- 10 Push-Ups
- 30 sec Wall Sit
- 10 Air Squats
----------------------------
- Banded Low Dragon
Strength
Back Squat (5-3-3-1-1-1q 2min)
*Increase wt.
Metcon
Metcon (Time)
800-600-400-200
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
- Run/Row
3-6-9-12
- Deadlift
Alpha: 155/105
Omega: 135/95
Fitness: 115/75
Mobility
- Dragon Pose
- Foam Roll Glutes/Hams
- Supine Twist
- Foam Roll Glutes/Hams
- Supine Twist
2021-11-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***CLOSED***
Enjoy the Weekend with Your Family
Enjoy the Weekend with Your Family
2021-11-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Black Friday***
9AM CLASS ONLY
9AM CLASS ONLY
DROM
Core
Three Sets
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
45sec Work/15 Sec Rest
- WTD Sit-Ups
- KB Side Bends - R
- Russian Twists
- KB Side Bends - L
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 10 C2B Pull-Ups
- 20 WBS
- 10 Push-Ups
- 20 KBS
- 30/21 Calorie Bike/Row*
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26;
Fitness: RR; 14/10; 35/20
- 10 C2B Pull-Ups
- 20 WBS
- 10 Push-Ups
- 20 KBS
- 30/21 Calorie Bike/Row*
Alpha: C2BPU; 20/14; 53/35
Omega: PU; 16/12; 44/26;
Fitness: RR; 14/10; 35/20
*You Choose
Mobility
- Lizard Pose
- Seal Pose
- Standing Straddle
- Seal Pose
- Standing Straddle
2021-11-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Thanksgiving***
Thanksgiving Morning Breakfast
9AM CLASS ONLY
Thanksgiving Morning Breakfast
9AM CLASS ONLY
DROM
Core
Tabata 8x20:10
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run
- Flutter Kicks
- Plank Shoulder Taps
- Scissor Kicks
- Plank K2E
----------------------------
- 400m Run
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 400m Run
- 5 Burpees
- 10 Power Cleans
- 15 Pull-Ups
- 20 Push-Ups
- 25 WTD Sit-Ups
- 50 DU/75 Singles
Alpha: 155/105; PU; 45/35; DU
Omega: 135/95; Banded PU; 35/25; DU
Fitness: 95/65; RR; 15/10; Singles
- 400m Run
- 5 Burpees
- 10 Power Cleans
- 15 Pull-Ups
- 20 Push-Ups
- 25 WTD Sit-Ups
- 50 DU/75 Singles
Alpha: 155/105; PU; 45/35; DU
Omega: 135/95; Banded PU; 35/25; DU
Fitness: 95/65; RR; 15/10; Singles
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- Foam Roll Lats/Glutes/Hams
- Frog Pose
FUN
- Thanksgiving Breakfast
2021-11-24
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.24.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
- No Class 6 or 7pm
- Potluck
- No Class 6 or 7pm
- Potluck
DROM
Warm-up
- Drop-Off Food
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment
- Grab a Snack
----------------------------
- 400m Run
- Set-Up Equipment
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 10 Box Jumps/Steps
- 8 Deadlifts
- 8 S2OH
- 10 T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; Sit-Ups
- 400m Run
- 10 Box Jumps/Steps
- 8 Deadlifts
- 8 S2OH
- 10 T2B/K2E/Sit-Ups
Alpha: 135/95; T2B
Omega: 115/75; K2E
Fitness: 95/65; Sit-Ups
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch
- Lizard Pose
- Couch Stretch
FUN
- Thanksgiving Meal
2021-11-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.23.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 35 DU/50 Singles
----------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 30 sec Plank
- 10 Sit-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 35 DU/50 Singles
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B; DU
Omega: 115/75; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
- 10 Front Squats
- 20 T2B/K2E
- 50 DU/75 Singles
Alpha: 135/95; T2B; DU
Omega: 115/75; K2E; DU
Fitness: 75/55; Sit-Ups; Singles
Mobility
- Supine Twist
- Twisted Cross
- Saddle w/Eagle Arms
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-22
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.22.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Quick Foam Roll
----------------------------
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
----------------------------
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Lunges
- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
- 5 Glute Bridges
- 5 Strict Pull-Ups
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
Three Rounds
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR
- 200m Run
- 20 WBS
- 15 Pull-Ups
- 10 Burpees
Alpha: 20/14; PU
Omega: 16/12; Banded PU
Fitness: 14/10; RR
Mobility
- Foam Roll Glutes/Hams/Calves
- Dragon Pose
- Low Dragon
- Dragon Pose
- Low Dragon
2021-11-20
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.20.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike
- 200m Run
- 10 Air Squats
- 5 Push-Ups
- 5 Dips
- 5 Pull-Ups
- 200m Bike
Metcon
Metcon (Time)
Five Rounds
- 800m Bike
- 8 Bench Press
- 12 Ring Dips
Alpha: 135/95; Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Assisted Dips or Push-Ups
- 800m Bike
- 8 Bench Press
- 12 Ring Dips
Alpha: 135/95; Ring Dips
Omega: 115/75; Matador
Fitness: 95/65; Assisted Dips or Push-Ups
Mobility
- Low Dragon
- Twisted Cross
- Saddle w/Eagle Arms
- Twisted Cross
- Saddle w/Eagle Arms
2021-11-19
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.19.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push/Pull
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
----------------------------
- OH Distraction
- 10 Sit-Ups
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 5 Rocket Jumps
- 10 Lunges
- 5 Strict Pull-Ups
- 200m Run
----------------------------
- OH Distraction
Strength
Power Snatch (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
21-15-9
- KBS
- Burpees
Directly Into...
Three Rounds
- 400 Meter Run
- 21 GHD Sit-Ups
Alpha: 70/53; GHD Sit-Ups
Omega: 53/35; WTD Sit-Ups
Fitness: 44/26; AbMat Sit-Ups
- KBS
- Burpees
Directly Into...
Three Rounds
- 400 Meter Run
- 21 GHD Sit-Ups
Alpha: 70/53; GHD Sit-Ups
Omega: 53/35; WTD Sit-Ups
Fitness: 44/26; AbMat Sit-Ups
Mobility
- Saddle w/Archer Arms
- Thread the Needle
- Low Dragon
- Thread the Needle
- Low Dragon
2021-11-18
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.18.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Row
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups
- 10 Lunges
- 5 Swimmers
- 5 Push-Ups
- 5 Glute Bridges
- 10 Air Squats
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)
45sec Work/15sec Rest
- Strict Chin-Ups
- Underhanded Ring Rows (Tough)
Metcon
Metcon (AMRAP - Rounds and Reps)
PARTNER-UP
18min AMRAP
P1: Max Row (meters)
P2:
- 20 Box Jump/Steps 24/20
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
18min AMRAP
P1: Max Row (meters)
P2:
- 20 Box Jump/Steps 24/20
- 100m Farmers Carry
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
*Switch After Completing Steps/Carry
Mobility
- Foam Roll Lats/Glutes/Hams
- Legs Up Wall
- Seated Straddle Pose
- Legs Up Wall
- Seated Straddle Pose
2021-11-17
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.17.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
- 10 Ring Rows
- 10 Air Squats
Strength
Push Press (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (Time)
- 150 DU/250 Singles
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups
- 1 Mile Run
- 50 Toes to Bar/K2E
Alpha: DU; T2B
Omega: DU; K2E
Fitness: Singles; WTD Sit-Ups
Mobility
- Seal Pose
- Lizard Pose
- Couch Stretch
- Lizard Pose
- Couch Stretch
2021-11-16
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.16.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Bike
- 10 Lunges
- 8 Air Squats
- 6 Push-Ups
- 8 Plank Shoulder Taps
- 10 Sit-Ups
----------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5 Goblet Squats
- 5/5 Single Arm Floor Press
- 10 KBS
- 10 Lunges
- 8 Air Squats
- 6 Push-Ups
- 8 Plank Shoulder Taps
- 10 Sit-Ups
----------------------------
- 5 KB RDL
- 5/5 Single Arm KB Row
- 5 Goblet Squats
- 5/5 Single Arm Floor Press
- 10 KBS
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 400m Bike
- 15 Double KB Floor Press
- 12 Double KB Alternating Plank Rows
- 9 Double KB Burpee Deadlifts
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
- 400m Bike
- 15 Double KB Floor Press
- 12 Double KB Alternating Plank Rows
- 9 Double KB Burpee Deadlifts
Alpha: 44/26
Omega: 35/20
Fitness: 18/13
Mobility
- Twisted Cross
- Saddle w/Eagle Arms
- Supine Twist
- Saddle w/Eagle Arms
- Supine Twist
2021-11-15
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.15.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Duck Walk
- Sled Push/Pull
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- Duck Walk
- Sled Push/Pull
- 10 Sit-Ups
- 5 Swimmers
- 5 Strict Pull-Ups
----------------------------
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
Strength
Back Squat (5-5-3-3-3 q 2min)
*Increase wt.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Alpha: 155/105
Omega: 125/85
Fitness: 95/65
Omega: 125/85
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Lizard Pose
- Supine Twist
- Lizard Pose
- Supine Twist
2021-11-13
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.13.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
- 15/12 Calorie Bike/Row
- 5 Push-Ups
- 5 KB RDL
- 5 Goblet Squats
- 10 KBS
Metcon
Metcon (Time)
BI: 50/35 Calorie Bike
Three Rounds
- 15 Deadlifts
- 30 DU/45 Singles
- 15 HRPU
- 30 DU/45 Singles
BO: 50/35 Calorie Bike
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
Three Rounds
- 15 Deadlifts
- 30 DU/45 Singles
- 15 HRPU
- 30 DU/45 Singles
BO: 50/35 Calorie Bike
Alpha: 135/95; DU
Omega: 115/75; DU
Fitness: 95/65; Singles
Mobility
- Low Dragon
- Foam Roll Calves/Hams/Glutes
- Twisted Cross
- Foam Roll Calves/Hams/Glutes
- Twisted Cross
2021-11-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
----------------------------
- OH Distraction
- 10 Lunges w/Pass-Through
- 5/5 Figure Eights
- 10 OHS w/PVC
- 5 Rocket Jumps
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Sit-Ups
----------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Bodyweight Bench Press
Pull-ups
Alpha: BW; PU
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR
Omega: 3/4 BW; Banded PU
Fitness: 1/2 BW; RR
Mobility
- Twisted Cross
- Thread the Needle
- Lizard w/Ext. Arms
- Thread the Needle
- Lizard w/Ext. Arms
2021-11-11
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.11.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Honoring All Those Who Serve***
Happy Veterans Day
Happy Veterans Day
DROM
Warm-up
- 10/7 Calorie Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Sled Push/Pull
- 15 KBS
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Plank Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- Sled Push/Pull
- 15 KBS
Strength
10min Alt. EMOM
45 sec Work/15 sec Rest
- Strict Pull-Ups
- Ring Rows (Tough)
45 sec Work/15 sec Rest
- Strict Pull-Ups
- Ring Rows (Tough)
Metcon
Metcon (Time)
Four Rounds
- 30/21 Calorie Row
- 21 KBS
- 3 Wall Walks
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
- 30/21 Calorie Row
- 21 KBS
- 3 Wall Walks
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Seated Straddle
- Foam Roll Lats/Glutes/Hams
- Happy Baby
- Foam Roll Lats/Glutes/Hams
- Happy Baby
2021-11-10
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.10.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 8 Step-Ups
- 200m Row
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Air Squats
- 8 Step-Ups
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
1-2-3-4-5-6-7, etc.
- Push Press
- Burpee Box Jump/Step-Up 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
1-2-3-4-5-6-7, etc.
- Push Press
- Burpee Box Jump/Step-Up 24/20
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Thread the Needle
- Saddle w/Eagle Arms
- Couch Stretch
- Saddle w/Eagle Arms
- Couch Stretch
2021-11-09
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.9.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl/Crab Walk
- 6 Push-Ups
- 10 Plank Shoulder Taps
- 8 Sit-Ups
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
- 5/5 KB Presses
- 200m Run
----------------------------
- Banded Blackburns
- 6 Push-Ups
- 10 Plank Shoulder Taps
- 8 Sit-Ups
- 5 KB RDL
- 5/5 KB Row
- 10 Goblet Squats
- 5/5 KB Presses
- 200m Run
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 12 T2B/K2E
- 100m Farmers Carry
- 27/21 Calorie Bike
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: WTD Sit-Ups; 35/20
- 12 T2B/K2E
- 100m Farmers Carry
- 27/21 Calorie Bike
Alpha: T2B; 53/35
Omega: K2E; 44/26
Fitness: WTD Sit-Ups; 35/20
Mobility
- Bound Ankle
- Saddle Pose w/Archer Arms
- Lizard Pose
- Saddle Pose w/Archer Arms
- Lizard Pose
2021-11-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.8.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy 9th Birthday Alpha Omega***
DROM
Warm-up
- 800m Bike
- 10 Air Squats
- 8 Push-Ups
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
----------------------------
- 3 Bear Complex
- 10 Air Squats
- 8 Push-Ups
- 10 Lunges
- 30 sec Plank
- 30 sec Wall Sit
- 5 Hanging Shrugs
- 5 Strict Pull-Ups
----------------------------
- 3 Bear Complex
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55
- 17 C2B Pull-Ups
- 11 Bear Complex*
- 7 Push-Ups
Alpha: C2BPU, 135/95
Omega: PU, 95/65
Fitness: Banded or RR, 75/55
*Bear Complex: P Clean, FS, PP, BS, PP
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon Pose
- Foam Roll Glutes/Hams
- Dragon Pose
2021-11-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11.6.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 200m Run
- Bear Crawl/Crab Walk
- Sled Push/Pull
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 Push-Ups
- 5 Broad Jumps
- 10 Air Squats
- 200m Run
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65
- 400m Run
- 20 C2B Pull-Ups
- 10 Power Cleans
Alpha: C2BPU; 155/105
Omega: PU; 125/85
Fitness: RR; 95/65
Mobility
- Low Dragon
- Twisted Cross
- Saddle Pose
- Twisted Cross
- Saddle Pose
2021-11-05
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.5.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Power Snatch
- 5 OHS
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Superman
- 10 Air Squats
- 5 Rocket Jumps
- 10 Sit-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch High Pulls
- 5 Power Snatch
- 5 OHS
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
- 30 Hang Power Snatches
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
- 30 Bar-Facing Burpees
- 30 Overhead Squats
- 30 Bar-Facing Burpees
- 30 Hang Power Snatches
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Saddle w/Eagle Arms
- Down Dog
- Instep Series Stretch
- Down Dog
- Instep Series Stretch
2021-11-04
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.4.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
- Crab Walk
- 5 Broad Jumps
- 10 Plank Shoulder Taps
- 10 Air Squats
- 10 Sit-Ups
- 10 Lunges
- 5 Strict Pull-Ups
Strength
10min Alt. EMOM
- Bicep Curls - Barbell
- Plank
- Bicep Curls - Barbell
- Plank
Metcon
Metcon (Time)
Five Rounds
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
- 1200m Bike
- 25 AbMat Sit-Ups
- 50′ Plate Walking Lunge
Alpha: 45/35
Omega: 25/15
Fitness: 15/10
Mobility
- Couch Stretch
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle
- Foam Roll Lats/Glutes/Hams/Quads
- Seated Straddle
2021-11-03
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.3.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-
-
-
-
----------------------------
-
-
-
-
----------------------------
-
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
- 15 Deadlifts
- 12 Box Jump/Step Overs 24/20
- 9 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Bound Ankle
- Legs Up Wall
- Bound Ankle
- Legs Up Wall
2021-11-02
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.2.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
- 10 Lunges
- 5 Rocket Jumps
- 10 Air Squats
- 10 Glute Bridges
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Four Rounds
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
- 400m Row
- 80 DU/120 Singles
- 12 Hang Squat Cleans
Alpha: DU; 115/75
Omega: DU; 95/65
Fitness: Singles; 75/55
Mobility
- Twisted Cross
- Saddle w/Archer Arms
- Standing Straddle
- Saddle w/Archer Arms
- Standing Straddle
2021-11-01
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11/1/2021: Happy 9th Birthday Alpha Omega
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
***SAVE THE DATE***
- Saturday, November 6
- Low Back Clinic and Breakfast
- Dr. Matthew Fischer, DPT, FMS, CF-L2
- Takeaway Tips and Tricks to Solve Common Low Back Issues
- All Welcome
11.1.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy 9th Birthday Alpha Omega***
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings
- Bear Crawl
- Sled Push/Drag
- Duck Walk
- 5 Push-Ups
- 10 Sit-Ups
- 5 Single Leg RDL
- 10 Air Squats
----------------------------
- 10 Banded Good Mornings
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
- 10 T2B/Knee Raises/Sit-Ups
- 10 Burpees
- 200m Run
Alpha: T2B
Omega: Knee Raises
Fitness: Sit-Ups
Mobility
- Low Dragon
- Thread the Needle
- Lizard Pose
- Thread the Needle
- Lizard Pose
2021-10-30
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11/1/2021: Happy 9th Birthday Alpha Omega
10.30.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Jog
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Good Mornings
- 5 Glute Bridges
- 10 Sit-Ups
- 800m Bike
Metcon
Metcon (Time)
- 31 Power Clean
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
- 31 Sit-Ups
- 31 Front Squats
- 31 Flutter Kicks
- 31 Thrusters
- 31 Russian Twists
- 31 Back Squats
- 31 T2B/K2E
- 31 Power Snatches
- 31 Scissor Kicks
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Quads/Hams/Glutes/Lats
- Seal Pose
- Lizard Pose
- Seal Pose
- Lizard Pose
2021-10-29
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11/1/2021: Happy 9th Birthday Alpha Omega
10.29.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction
- 10 Lunges
- 5 Broad Jumps
- 10 Ring Rows
- 5 Strict Pull-Ups
- 10 OHS
- 5 Figure Eights
- 5 Rocket Jumps
- 200m Run
----------------------------
- OH Distraction
Strength
Power Snatch (5x5 q 2min)
Metcon
Metcon (Time)
- 200m Run
- 12 Thrusters
- 12 Pull-Ups
- 400m Run
- 9 Thrusters
- 9 C2B Pull-Ups
- 400m Run
- 6 Thrusters
- 6 Bar Muscle-Ups
- 200m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 85/60; 95/65
Fitness: 45/35; 65/50; 75/55
- 12 Thrusters
- 12 Pull-Ups
- 400m Run
- 9 Thrusters
- 9 C2B Pull-Ups
- 400m Run
- 6 Thrusters
- 6 Bar Muscle-Ups
- 200m Run
Alpha: 95/65; 115/75; 135/95
Omega: 75/55; 85/60; 95/65
Fitness: 45/35; 65/50; 75/55
PU= Jumping PU or RR
C2B = Jumping C2B or RR
MU = Burpee PU
C2B = Jumping C2B or RR
MU = Burpee PU
Mobility
- Low Dragon
- Standing Straddle
- Pigeon Pose
- Standing Straddle
- Pigeon Pose
2021-10-28
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
11/1/2021: Happy 9th Birthday Alpha Omega
10.28.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Bike
- 20 Plank or Inverted Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip High Pulls
- 5 Snatch Grip Presses
- 5 OHS
- 5 P Snatch
- 20 Plank or Inverted Shoulder Taps
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
- 5 Push-Ups
- 5 Strict Pull-Ups
----------------------------
- 5 Snatch Grip RDL
- 5 Snatch Grip High Pulls
- 5 Snatch Grip Presses
- 5 OHS
- 5 P Snatch
Strength
10min Alt. EMOM
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest
- 45 sec Bent Over Row/15 sec Rest
- 45 sec Plank/15 sec Rest
Metcon
Metcon (Time)
Three Rounds
- 21 HSPU
- 12 Power Snatches
Into…
Three Rounds
- 21 Bar-Facing Burpees
- 12 Power Snatches
Alpha: HSPU; 95/65
Omega: 30s Inverted Holds; 75/55
Fitness: HRPU; 55/45
- 21 HSPU
- 12 Power Snatches
Into…
Three Rounds
- 21 Bar-Facing Burpees
- 12 Power Snatches
Alpha: HSPU; 95/65
Omega: 30s Inverted Holds; 75/55
Fitness: HRPU; 55/45
Mobility
- Twisted Cross
- Couch Stretch
- Thread the Needle
- Couch Stretch
- Thread the Needle
2021-10-27
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.27.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
***Halloween in the Gym***
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged
- All Day Fun, Food, Fellowship
- Costumes Strongly Encouraged
DROM
Warm-up
- Bear Crawl
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Banded Good Mornings
- 10 Banded Pull-Aparts
- 30 WTD Calf Raises
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Ring Rows
- 5 Strict Pull-Ups
- 5 Rocket Jumps
- 10 Banded Good Mornings
- 10 Banded Pull-Aparts
- 30 WTD Calf Raises
Strength
Push Press (5x5 q 2min)
Metcon
Metcon (Time)
Five Rounds
- 60 DU/90 Singles
- 13 Hang Power Cleans
13-11-9-7-5
- Pull-Ups
Alpha: DU; 135/95; Pull-Ups
Omega: DU; 115/75; Banded PU
Fitness: Singles; 75/55; RRx2
- 60 DU/90 Singles
- 13 Hang Power Cleans
13-11-9-7-5
- Pull-Ups
Alpha: DU; 135/95; Pull-Ups
Omega: DU; 115/75; Banded PU
Fitness: Singles; 75/55; RRx2
Mobility
- Halloween Fun in the Gym
2021-10-26
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.26.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/16 Calorie Row/Bike
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
- 10 Jumping Lunges
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 20 Plank Shoulder Taps
- 5 Strict Pull-Ups
----------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
Metcon
Metcon (Time)
Every 2 min until 150 Pumpkin Throws (WBS)
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
- 18/14 Calorie Row/Bike
- Max Pumpkin Throws (WBS)
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Dragon Pose
- Seal Pose
- Saddle Pose
- Seal Pose
- Saddle Pose
2021-10-25
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
11/1/2021: Happy 9th Birthday Alpha Omega
10.25.2021 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Pull
- 10 Single Glute Bridges
- 10 Single Leg RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 Sit-Ups
- 6 KB Step-Ups
----------------------------
- 30 sec Plate Squat Hold
- 200m Run
- 1/2 Sled Pull
- 10 Single Glute Bridges
- 10 Single Leg RDL
- 5/5 KB Press
- 10 Goblet Squats
- 10 Sit-Ups
- 6 KB Step-Ups
----------------------------
- 30 sec Plate Squat Hold
Strength
Back Squat (5x5 q 2min)
Metcon
Metcon (Time)
10-8-6-4-2
- Ring Muscle-Ups
- Double KB Devil’s Press
- Double KB Box-Step Overs 24/20
Alpha: MU; 44/26
Omega: Burpee Pull-Up + Dip; 35/20
Fitness: Push-Up+ PU + Dip; 18/13
- Ring Muscle-Ups
- Double KB Devil’s Press
- Double KB Box-Step Overs 24/20
Alpha: MU; 44/26
Omega: Burpee Pull-Up + Dip; 35/20
Fitness: Push-Up+ PU + Dip; 18/13
Mobility
- Twisted Cross
- Saddle Pose w/Archer Arms
- Lizard Pose
- Saddle Pose w/Archer Arms
- Lizard Pose
2021-10-23
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
***SAVE THE DATE***
- 10/27/2021 Halloween All Day in the Gym
- Costumes Strongly Encouraged
- Fellowship, Fun, Food
- 10/27/2021 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
- 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.
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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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)
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 15/12 Calorie Row/Bike
- 9 Deadlift
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Standing Straddle
- Forward Fold
- Legs Up Wall
- 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
- 10/27/2021 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
- 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)*
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 10/27/2021 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 800m Run
- 800m Row
- 400m Run
- 400/300m Row
- 200m Run
*If Biking, Double
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
*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
- 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
- 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
- Power Clean
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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#
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
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
- 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
- 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
- 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
- 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
- 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
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alpha: 53/35; PU
Omega: 44/26; Jumping PU
Fitness: 35/20; Ring Rows
Omega: 44/26; Jumping PU
Fitness: 35/20; Ring Rows
Mobility
- Low Dragon
- Saddle w/Archer Arms
- Seated Straddle
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
Clean, 135# / 95#
Ring Dips
Alpha: 135/95; Ring
Omega: 115/75; Matador
Fitness: 95/65; Bench
Omega: 115/75; Matador
Fitness: 95/65; Bench
Mobility
- Saddle Pose
- Foam Roll Glutes/Hams/Quads
- Dragon 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
Three Rounds
- 30 DU/45 Singles
- 15 OHS
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Twisted Cross
- Low Dragon
- 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
- 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
- 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
**Record Total Cleans
Mobility
- Saddle Pose
- Foam Roll Quads/Lats/Hams/Glutes
- Dragon 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
- 30/24 Calorie Row/Bike
- 200m Run
- 30/24 Calorie Bike/Row
- 200m Run
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch
- 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
- 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
- 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
- Saddle w/Eagle Arms
- Supine Twist
2021-09-06
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
*** CLOSED****
- Mon, Sep 6: Labor Day
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
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
**Record total rounds/reps for both
Mobility
- Foam Roll Lats/Glutes/Hams/Calves
- Legs Up Wall
- Frog Pose
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
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
- 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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
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
- 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
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
- 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
- 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
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
- 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
- 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
- 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
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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 500/400m Row
- 400m Run
*Record Full Rounds
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- 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
- 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
- 5 Squat Cleans
- 14/10 Cal Bike
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Thread the Needle
- Lizard Pose
- Couch Stretch
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
Omega: 44/26; Ring Rows
Fitness: 35/20; Jumping PU
Mobility
- Saddle w/Archer Arms
- Seated Straddle
- Low Dragon
- 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
- 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
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
- 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
- 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
- 400m Run
- Max Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Legs Up Wall
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 1000/800m Bike
- 30 Reverse Lunges
- 20 Sit-Ups
Mobility
- Pigeon Pose
- Foam Roll Glutes/Hams
- Dragon 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
- 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
----------------------------
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
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
- 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
- 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
- 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
- Deadlifts
- T2B/K2E
- Calorie Row
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Seal Pose
- Pigeon Pose
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 100 DU/175 Singles
- 75 Air Squats
- 500/450m Row
Omega: DU
Fitness: Singles
Mobility
- Dragon Pose
- Single Leg Forward Fold
- Single Leg Saddle
- 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
- 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
- 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
- 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
- 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
* 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
- 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
- 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
- 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
* 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
- 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
- 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
- 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
* 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
- 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
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
- 15/12 Calorie Row
- 200m Run
- 15/12 Calorie Bike
Mobility
- Low Dragon
- Supine Twist
- Legs Up Wall
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
*Every Minute Perform 1 Burpee over the Erg,
**Add a burpee every minute until finished
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle
- 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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
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
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
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
- 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
- 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
- Down Dog
- Supine Twist
2021-07-08
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
Saturday, July 10
The Gym will be CLOSED
for Weightlifting Seminar
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
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
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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 100 DU/ 150 Singles
- 1500/1250m Row
- 100 DU/ 150 Singles
- 60/45 Calorie Bike
Mobility
- Low Dragon
- Twisted Cross
- Saddle Pose
- 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
----------------------------
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 15 WBS
- 200m Run
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Seated Straddle
- Bound Ankle
- Pigeon Pose
- 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
- 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
- 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
- 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
- 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
- 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
Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Mobility
- Twisted Cross
- Low Dragon
- Saddle w/Eagle Arms
- 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
- 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
- Power Snatches
- Burpees
- Calorie Bike
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Lizard Pose
- Thread the Needle
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
**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
- 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
- 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
- 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
- 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
- 50 Air Squats
- 40 AbMat Sit-Ups
- 400m Run
Mobility
- Foam Roll Glutes/Quads/Calves
- Dragon Pose
- Standing Straddle
- 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
- 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
- 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
- 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
- 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)
- Double-Unders
- Sit-Ups
- 200m Run
*Singles (100-80-60-40-20)
Mobility
- Low Dragon
- Foam Roll Glutes/Hams/Quads
- Down Dog
- 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***
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.
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
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Foam Roll Glutes/Quads/Hams
- Legs Up Wall
- Lizard Pose
- Couch Stretch
- 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
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.
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
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Foam Roll Lats/Glutes/Hams/Quads
- Lizard Pose
- Seated Straddle
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
*EMOM: 3 Burpees
Mobility
- Foam Roll Glutes/Quads/Calves
- Lizard Pose
- Legs Up Wall
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 35 Pull-Ups
- 1 Mile Run
- 50 Push-Ups
- 2000/1750m Row
- 100 Air Squats
Mobility
- Bound Ankle
- Saddle Pose
- Legs Up Wall
- 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
- 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
**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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 30 AbMat Sit-Ups
- 30 Air Squats
Into...
- 1 Mile Run
Mobility
- Foam Roll Glutes/Quads/Calves
- Lizard Pose
- Legs Up Wall
- Lizard Pose
- Legs Up Wall
2021-05-12
CrossFit
Alpha Omega Sports Performance/CrossFitAOP
5.12.2021 Alpha Omega Sports Performance/CrossFit AOP WOD