Wodify

2019-07-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Jog
- Bear Crawl/Crab Walk
- 5 Broad Jumps
- 5 Push-Ups
- 5 Strict Pull-Ups
-----------------------------------
- OH Distraction
- Tricep Stretch
Strength
Split Jerk (3-3-1-1-1-1 q 2min)
*heavy for today
Metcon
Metcon (Time)
20-16-12-8-4
- Power Snatch
- T2B/K2E
- Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
Mobility
- Lizard Pose w/Ext. Arms
- Supine Twist
- Seated Forward Fold

2019-07-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
-Double MB Ball Hoover Ball
Metcon
Metcon (Time)
Teams of 2
- 1 mile Run (1x200m)
- 40 Squat Clean
- 40 Box Jumps 24/20
- 40 WTD OH Lunges
- 40 Box Jumps 24/20
- 40 Squat Clean
- 1 mile Run (1x200m)
Alpha: 115/75; OH 45/35
Omega: 75/55; OH 35/25
Fitness: 45/35; OH 15/10
One Works/One Rests
Mobility
- Foam Roll Lats/Glutes/Hams/Calves/
- Low Dragon Pose
- Dragon Pose

2019-07-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KBS
- 10 KB Thrusters
- Sled Push
Core
Three Sets
- 60 sec Plank
- 20 Russian Twists
Metcon
Metcon (AMRAP - Rounds)
25min AMRAP
- Plate Push
- 200m KB Run
- 400m Run
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Seated Forward Fold
- Seated Straddle
- Fragon

2019-07-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Lats/Glutes/Hams
- 10 KB Glute Bridges
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-----------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS
Strength
Hang Snatch (3-3-3 q 2 min)
*Hang Squat Snatch
*Increase Weight
Hang Clean (3-3-3 q 2 min)
*Hang Squat Clean
*Increase Weight
Metcon
Metcon (Time)
Three Rounds
- 15/12 Calorie Bike/Row
- 12 Burpee Over Bar
- 9 Power Cleans
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Saddle Pose
- Foam Roll as Needed
- Dragon Pose

2019-07-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 35 Doubles/50 Singles
- 10 Sit-Ups
- 5 Banded BlackBurns
- 5 Strict Pull-Ups
- 10 Push-Ups
- 20 Lunges w/Pass-Through
-----------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Split Jerk (12 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 40 DU/60 Singles
- 20 Push-Ups
- 10 T2B/K2E
Mobility
- Thread the Needle
- Low Dragon
- Foam Roll Chest/Triceps

2019-07-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Broad Jumps
- 10 Box Steps
- 5 Jumping Air Squats
- 10 OHS w/PVC
- 20 Lunges w/Pass-Through
-----------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose
Strength
Hang Snatch (3-3-3 q 2 min)
*Hang Squat Snatch
*Same Weight
Hang Clean (3-3-3 q 2 min)
*Hang Squat Snatch
*Same Weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 8 Pull-Ups
- 10 Power Snatch
- 12 Burpees Over Bar
Alpha: 96/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose w/Ext. Arms
- Dragon Pose
- Twisted Cross

2019-07-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 0.5 mile Bike
- 15 KBS
- 350m Row
*First Round - WU
** Second Round - Faster
Core
Tabata Style (8x20:20)
- GHD Sit-Ups
- OHS 45/35
Metcon
Metcon (No Measure)
Three Rounds
- 60 sec 15/12 Cal Bike
- 60 sec 15 KBS
- 60 sec 15/12 Cal Row
- 60 sec 30 Reverse Lunges
*Rest 1 min
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
*Rest once finished
Mobility
- Foam Roll Lats/Glutes/Hams
- Frog Pose
- Seated Straddle

2019-07-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 10 Swimmers
- 5 RDL
- 5 Power Clean
- 5 Strict Press
- 5 Push Press
-5 Back Squats
-----------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Split Jerk (3-3-3-3-3 q 2min)
*Increase weight
Metcon
Metcon (No Measure)
Four Rounds on 5min
- 15 Burpee Over Bar
- 12 Deadlifts
- 9 Hang P Clean
- 6 Push Jerks
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Lizard Pose
- Foam Roll Hams/Glutes

2019-07-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Head to Head Bike Foam Roller Challenge*
- Two People
- Two Bikes
- One Foam Roller
- Set Bikes Up Face to Face
- Set Foam Roller in the Middle
- Compete by Pushing Roller Back/Forth
- Peddle Until Foam Roller Hits Bike
*Round Robin Tournament
Metcon
Metcon (Time)
Teams of 3
- 90/60 Calorie Bike
- 75 Power Clean
- 75 Thrusters
- 90/60 Calorie Bike
- 60 Power Clean
- 60 Thrusters
- 90/60 Calorie Bike
- 45 Power Clean
- 45 Thrusters
- 90/60 Calorie Bike
- 30 Power Clean
- 30 Thrusters
- 90/60 Calorie Bike
- 15 Power Clean
- 15 Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
-1000m Easy Bike
------------------------------
- Seated Forward Fold
- Seal Pose
- Thread the Needle

2019-07-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 10 Broad Jumps
- 20 Lunges w/Pass-Through
- 8 Step-Ups
- 15 KBS
-------------------------------------------
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
-5 Power Snatch
- 5 Squat Snatch
Strength
Hang Snatch (3x3 q 2min)
*Hang Sqt Snatch
Hang Clean (3x3 q 2min)
*Hang Sqt Clean
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 100m WTD KB Lunges
- 50 WTD Step-Ups
- 50 KB C&J
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
*One KB
Mobility
- Foam Roll Glutes/Hams/Forearms
- Dragon Pose
- Lizard Pose

2019-07-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

7.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Independence Day***
8AM ONLY
DROM
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Omega:
- Inverted Push-Ups
- Thrusters 95/65
- DL 185/125
- KBS 53/35
- Ring Rows x 2
Mobility
- Enjoy the Day Celebrating Freedom

2019-07-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
7.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 200m Row
- 10 Push-Ups
- 15 KBS
- 10 PVC OHS
-------------------------------------------
- 10 RDL
- 5 Shoulder Press
- 5 Push Press
Strength
Split Jerk (5x3 q 2min)
*Heavier than Last Week
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 5 Pull-Ups
- 10 OHS
- 15 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2019-07-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
7.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- 8 Box Step-Ups
- 5 Broad Jumps
- 20 Lunges w/Pass-Through
-------------------------------------------
Using 2.5; 5; 10s
Three Rounds
- 7 Lateral Raises
- 7 Front Raises
- 7 Presses
- 7 Bent Over Reverse Flies
Strength
Bent Over Row (5-5-3-3-3 q 2min)
*3s Same Wt.
Metcon
Metcon (5 Rounds for reps)
Four Rounds on 5min
- 30/21 Calorie Bike/Row
- 15 Burpee BJ Over 24/20
- ME 10m Shuttle Runs
*Record Shuttle Runs each rd
Mobility
- Low Dragon
- Foam Roll Calves
- Twisted Cross

2019-06-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 10 Push-Ups
- 25 RIng Rows
- 10 Box Steps
- 5 Strict Pull-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- 5/5 Figure Eights
- 10 Banded Pull-Aparts
- Banded Low Dragon
Strength
Split Jerk (6x4 q 2min)
*heavier than last week
Metcon
Metcon (Time)
- 50 Box Jump Overs
- 40 Pull-Ups
- 30 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Twisted Cross
- Lizard Pose w/Ext. Arms
- Foam Roll Quads/Lats

2019-06-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2mile Bike (800m)
- Sled Push/Pull
- 5 Push-Ups
- 8 Strict Pull-Ups
- 10 RDL
- 10 Shoulder Press
-------------------------------------------
- 50 Banded Lat Pull Downs
Strength
Bent Over Row (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Five Rounds
- 9 Deadlifts
- 12 Burpees
- 200m Run
Alpha: 225/155
Omega: 185/125
Fitness: 135/95
Mobility
- Foam Roll Hams/Glutes
- Supine Twist
- Seal Pose

2019-06-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 OHS
- 10 KBS
- 10 Push-Ups
-------------------------------------------
- 15 KB Glute Bridges
- Banded Pigeon Pose
Strength
Back Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 45 Sit-Ups
- 30 KB Clean & Jerk
- 15 Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Seated Forward Fold
- Standing Straddle
- Pigeon Pose

2019-06-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Drag Races
Metcon
Metcon (Time)
Teams of 3
- 120 Power Cleans
- 120 Box Jumps 24/20
- 12 Rope Climbs
- 90 Power Cleans
- 90 Box Jumps
- 9 Rope Climbs
- 60 Power Cleans
- 60 Box Jumps
- 6 Rope Climbs
- 30 Power Cleans
- 30 Box Jumps
- 3 Rope Climbs
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Sub Seated Sled Drags for Rope Climbs
**Use long white ropes to pull sled hand over hand
Mobility
- Foam Roll Back/Lats/ Triceps
- Lizard Pose
- Box Stretch

2019-06-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

***SAVE THE DATE***
Thursday, July 4 at 8AM
- HERO WOD
- One Class
6.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Lats/Hams
- OH Banded Distraction
-------------------------------------------
- 200m Run
- 5 Snatch Grip RDL
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 Squat Snatch
Strength
Hang Snatch (3x3 q 2min)
*Hang Squat Snatch
Hang Clean (3x3 q 2min)
*Hang Squat Clean
Metcon
Metcon (Time)
- 30 Power Snatch
- 200m Run
- 30 Hang Power Cleans
- 200m Run
- 30 Thrusters
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Hams/Quads
- Saddle Pose w/Archer Arms
- Seal Pose

2019-06-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push
- 16 Lunges w/Pass-Through
- 10 Jumping Air Squats
-------------------------------------------
- 3 min DU Practice or DU Contest
Double-Unders (Max Effort Unbroken)
Core
Three Rounds
- 60 sec Plank
- 30 sec Hollow Hold
- 15 WTD GHD Sit-Ups
Metcon
Metcon (Time)
Three Rounds
- 75 DU/100 Singles
- 50 Air Squats
- 200m Run
Mobility
- Pigeon Pose
- Foam Roll Quads/Hams/Calves
- Low Dragon

2019-06-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Tabata
- Lunges
- Push-Ups
Strength
Split Jerk (6x4 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 5 Deadlifts
- 10 Power Clean
- 15 Front Squats
- 20/15 Calorie Bike/Row
- 50 DU/75 Singles
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Seated Straddle
- Lizard Pose
- Dragon Pose

2019-06-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Box Steps
- 20 Lunges w/Pass-Through
-----------------------------------------
- 10 Banded Good Mornings
- Banded Lizard Pose
Strength
Back Squat (5x5 q 2min)
*heavier than last week
Metcon
Metcon (Time)
Four Rounds
- 21 Deadlifts
- 15 Box Jumps
- 9 Push Jerks
Alpha: 135/95
Omega: 115/75
Fitness: 55/45
Mobility
- Foam Roll Quads/Hams
- Down Dog
- Thread the Needle

2019-06-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 5 RDL
- 5 Front Squats
- 10 Strict Press
- 5 Back Squats
- 10 Push-Ups
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 Bent Over Trunk Twists
- 60 sec Plank
Strength
Bent Over Row (5x5 q 2min)
*5-10lbs heavier than last week
**Add a weight to your back (Taple Top BOR)
Metcon
Metcon (Time)
- 75 WBS
- 50/35 Calorie Bike/Row
10 Rounds
- 5 Pull-Ups (10 Ring Rows)
- 10 Push-Ups
- 15 Air Squats
Alpha: 20/14 at 10'
Omega: 16/12
Fitness: 14/10
Mobility
- Forward Fold
- Twisted Cross
- Supine Twist

2019-06-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 10 MB RDL
- 10 MB Clean
- 10 MB Squats
- 10 MB Presses
Core
Tabata
- OHS 45/35
- Hollow Hold
3x24 Russian Twist w/MB
Metcon
Metcon (Time)
Five Rounds
- 21 Sit-Ups
- 18 Med Ball Sqt Jumps*
- 50' Walking Lunge w/MB 20/14
*Full Squat
Mobility
- Pigeon Pose
- Lizard Pose
- Foam Roll

2019-06-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 15 Sit-Ups
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 RDL
- 5 Snatch Pull
- 5 Power Snatch
- 5 OHS
-------------------------------------------
- 10 Pass-Throughs
- PVC Front Rack Stretch
Strength
Hang Snatch (3x3 q 2min)
*Hang Squat Snatch
**heavier than last week
Hang Clean (3x3 q 2min)
*Hang Squat Clean
**heavier than last week
Metcon
Metcon (Time)
21-15-9
- Cal Row
- Front Squats
15-12-9
- T2B/K2E
- Hang Sqt Clean
12-9-6
- Burpees Over Bar
- Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Lizard Pose
- Foam Roll Quads/Hams
- Seated Forward Fold

2019-06-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 MB RDL
- 10 MB Clean
- 10 MB Press
- 10 MB Slams
- 200m Run
Core
Tabata (8x20:10)
- Scissor Kicks
- Flutter Kicks
3x25 Wall Ball Sit-Ups
Metcon
Metcon (Time)
Five Rounds
- 20 KBS
- 20 Sit-Ups
- 20 WBS
Alpha: 53/35; 20/14
Omega: 44/26; 16/12
Fitness: 35/18-20; 14/10
Mobility
- Dragon Pose
- Twisted Cross
- Thread the Needle

2019-06-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 50 DU/75 Singles
- 10 Swimmers
- Bear Crawl
- 10 Dips/Push-Ups
- 10 Jumping Air Squats
- 10 Calorie Row/Bike
-------------------------------------------
- OH Distraction
Strength
Split Jerk (6x4 q 2min)
*heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/75 Singles
- 30/21 Calorie Row/Bike
- 10 Push Jerk
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Seal Pose
- Foam Roll Glutes/Quads

2019-06-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Push-Ups
- 8 Strict Pull-Ups
- 16 Lunges w/Pass-Through
-----------------------------------------
- 5 Banded Blackburns
- 5/5 Figure Eights
Strength
Bent Over Row (5x5 q 2min)
*heavier than last week
Metcon
Metcon (No Measure)
Five Rounds x 4min
- 12 Snatches
- 12 Burpee Over Bar
- 200m Run
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Lats/Calves
- Low Dragon
- Down Dog

2019-06-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 20 Lunges w/Pass-Through
- 10 Push-Ups
- 15 Air Squats
- 10 Pull-Ups
-------------------------------------------
- Banded Blackburns
Strength
Bent Over Row (5x5 q 2min)
*Moderate Wt.
Metcon
Metcon (Time)
Five Rounds
- 21 WBS
- 200m Farmer Walk
- 9 HSPU
Alpha: 20/14; 2x53/35
Omega: 16/12; 2x44/26; 15 Push Presses 75/55
Fitness: 14/10; 2x35/18-20; Declined Push-Ups
Mobility
- Foam Roll Glutes/Back/Hams
- Twisted Cross
- Lizard Pose

2019-06-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 7 Strict Pull-Ups
- 5 Ring Dips
- 20 Squats
- 35 DU/50 Singles
-------------------------------------------
- 5 Figure Eights
- 10 Pass-Throughs
Core
Three Rounds
- 60sec Plank
- 20 Russian Twist w/Med Ball
- 25 Med Ball Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 25 DU/40 Singles
- 5 Power Snatch
- 25 DU/40 Singles
- 5 Muscle-Ups/10 Strict Pull-Ups
Alpha: 115/75
Omega: 75/55
Fitness: 45/35/20 Ring Rows
Mobility
- Low Dragon
- Fragon Pose
- Supine Twist

2019-06-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 5 Box Step-Ups
- 5 Goblet Squats
- 5 KB RDL
- 10 KBS
-------------------------------------------
- 15 BB Glute Bridges
- Light Foam Roll Hams/Glutes
Strength
Back Squat (5x5 q 2min)
*Moderate Weight
Metcon
Metcon (Time)
21-15-9
- KBS
- BJ Over
- Front Squat
Alpha: 53/35; 155/115
Omega: 44/26; 125/85
Fitness: 35/26; 75/55
*No Rack
Mobility
- Box Stretch
- Foam Roll Quads
- Saddle Pose

2019-06-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row/Bike
- 5 Banded Blackburns
- 10 Push-Ups
- 8 Strict Pull-Ups
- 20 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------------------
- OH Banded Distraction
- Tricep Stretch
Strength
Hang Snatch (2-Position Hang Squat Snatch q 2min)
*High Hang/Below Knee
Hang Clean (2-Position Hang Squat Clean q 2min)
*High Hang/Below Knee
Metcon
Metcon (Time)
Buy In: 50 Calorie Bike/Row
Three Rounds
- 21 C2B Pull-Ups
- 15 Back Squats
- 9 Power Clean & Jerk
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
*No Rack
Mobility
- Foam Roll Hams/Lats
- Lizard Pose w/Ext. Arms
- Frog Pose

2019-06-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

6.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 600m Jog
Tabata
- Flutter Kicks
- Scissor Kicks
-------------------------------------------
- 15 Calorie Bike
- 5/5 One Arm Med Ball Push-Ups
- 10 Up Down Planks
- 10 KB Thrusters
Metcon
Metcon (Time)
20min AMRAP
- 75 WBS
- 60 Abmat Sit-Ups
- 45/30 Calorie Bike
- 30 Burpee BJ
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
*Teams of 2
Mobility
- Frog Pose
- Box Stretch
- Pigeon on Box

2019-05-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- Sled Push
-------------------------------------------
- Banded Blackburns
- 10 Pass-Throughs
- 5/5 Figure Eights
Strength
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Mobility
- Foam Roll Lats/Hams
- Thread the Needle
- Lizard w/Ext. Arms

2019-05-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1000m Row
Strength
*12min Each
The CrossFit Football Total
Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Mobility
- Foam Roll Hams/Glutes/Lats
- Twisted Cross
- Supine Twist

2019-05-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hams/Glutes/Lats
- Lizard Pose
- Dragon Pose
- Low Dragon Pose
Metcon
Metcon (Time)
Three Rounds
- 200m Farmer Carry
- 20 KB Presses
- 200m KB Front Rack Carry
- 20 KB Deadlifts
Mobility
- Foam Roll Hams/Quads/Lats
- Saddle Pose
- Standing Straddle

2019-05-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
- 800m Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 800m Run
Mobility
- Foam Roll Quads/Lats/Hams
- Lizard Pose w/Ext. Arms
- Dragon Pose

2019-05-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
-------------------------------------------
- Hoover Ball Fun
Metcon
Metcon (Time)
Teams of 3
- 100/70 Calorie Row
- 75 BJ Over 24/20
- 50 Thrusters
- 800m Run
- 50 Thrusters
- 75 BJ Over
- 100/70 Calorie Bike
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Foam Roll Hams/Calves/Glutes
- Box Stretch
- Pigeon on a Box

2019-05-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 1/2mile Bike
- 10 Box Step-Ups
- 10 Pull-Ups
- 10 WTD Push-Ups
- 20 DU/35 Singles
-------------------------------------------
- Banded Ankle Mobilization
- Banded Tricep Stretch
Strength
Front Squat (12 min to heaviest)
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- Front Squats
- 30 Double-Unders/45 Singles
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*No Rack
Mobility
- Foam Roll Quads
- Low Dragon
- Saddle Pose

2019-05-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Crab Walk
- 5 Scapula Push-Ups
- 5 Wide Push-Ups
- 5 Narrow Push-Ups
- 10 Banded Pull-Aparts
- 10 Box Step-Ups
- 10 Calorie Row/Bike
Strength
Bench Press (14 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 35 WBS
- 30 Sit-Ups
- 25/20 Calorie Row/Bike
- 15 Burpee BJ Over 20
Alpha: 20/14
Omega: 16/12
Fitness: 14/10
Mobility
- Foam Roll Triceps/Chest
- Dragon Pose
- Lizard Pose w/Ext. Arms

2019-05-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Tabata
- Push-Ups
- Sit-Ups
Strength
Three Sets
- ME BB Curls
- ME Dips
- ME Strict Pull-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
16min AMRAP
- 18 Alt. KB Snatch
- 25/18 Cal Bike/Row
- 20 Burpees
- 18 Deadlifts
Alpha: 53/35; 225/155
Omega: 44/26; 185/125
Fitness: 35/18-20; 135/95
Mobility
- Foam Roll Lats/Hams
- Down Dog
- Seal Pose

2019-05-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- 20 Lunges w/Pass-Through
- 5 RDL
- 5 Bent Over Row
- 5 Front Squats
- 5 Strict Press
- 5 Back Squat
- 10 Glute Bridges
-----------------------------------------
- Banded Pigeon Pose
- Banded Lizard Pose
Strength
Deadlift (12 min to heaviest)
Metcon
Metcon (Time)
Five Rounds
- 12 Front Rack Lunges
- 9 Power Clean
- 6 HSPU
Alpha: 115/75
Omega: 75/55; 12 Push Press
Fitness: 55/45; 18 Box Push-Ups
Mobility
- Foam Roll Quads/Hams/Lats
- Child's Pose w/Ext Arms
- Supine Twist

2019-05-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push
- 10 Pull-Ups
- 10 Push-Ups
- 20 Lunges
Tabata
- KBS
- Sit-Ups
Metcon
Metcon (No Measure)
Four Rounds on 5:00
- 5 KB Clean + Jerk - R
- 5 KB Clean + Jerk - L
- 5 KB Snatch - R
- 5 KB Snatch - L
- 10 C2B Pull-Ups
- 20/14 Calorie Bike
Alpha: 53/35
Omega: 26/18/Pull-Ups
Fitness: 20/13/Ring Rows x2
Mobility
- Thread the Needle
- Twisted Cross
- Dragon Pose
- Down Dog

2019-05-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Push-Ups
- 5 Broad Jumps
- 7 Cal Row/Bike
-------------------------------------------
- 5 RDL
- 5 Clean Pulls
- 5 Power Cleans
- 5 Front Squats
- 5 Back Squats
Strength
Front Squat (5-3-3-1-1-1 q 2min)
Goal: Heavy for Today
Metcon
Metcon (Time)
- 50 Burpees
- 40/30 Calorie Row/Bike
- 30 Hang Sqt Clean
Alpha: 135/95
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Triceps/Hams/Glutes
- Lizard Pose w/Ext. Arms
- Pigeon Pose

2019-05-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5/27/2019: SAVE THE DATE
- 8AM
- HERO WOD MURPH
- All Are Welcome
5.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 mile Bike
- 10 Ring Rows
- 20 Lunges w/Pass-Through
- 10 WTD Push-Ups
- 20 WTD Air Squats
- 35 DU/50 Singles
Core
Three Sets
- 12 Barbell Rollouts
- 45/45/45 Rotating Plank
Metcon
Metcon (Time)
100-80-60-40-20
- Double-Unders*
50-40-30-20-10
- Air Squats
25-20-15-10-5
- Push-Ups
*Singles 150-120-90-60-30
Mobility
- Foam Roll Hams/Calves
- Dragon Pose
- Saddle Pose w/Eagle Arms

2019-05-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 250m Row
- Sled Push/Drag
- 10 Pull-Ups
- 15 Push-Ups
- 20 Air Squats
———————————————
- 5 RDL
- 5 Back Squats
- 5 Strict Press
Strength
Deadlift (5-3-3-1-1-1 q 2min)
Goal: New PR
*Heavy for the day
Metcon
Metcon (Time)
- 1000m Row
Three Rounds
- 21 Deadlifts
- 15 Burpee Over Bar
- 9 Push Jerk
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Seated Forward Fold
- Seal Pose
- Seated Straddle

2019-05-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***UPDATE***
There will be NO CLASS on Saturday, May 11. Enjoy a rest day with family and give your Mom a call.

2019-05-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 20 Squats w/Plate OH
- 20 WTD Push-Ups
- 20 OH WTD Lunges
- 20 WTD Sit-Ups
-------------------------------------------
- 10 Glute Bridges
- 20 Banded Flys
- 20 Face Pulls
Strength
Bench Press (5-3-3-3-1-1q 2 min)
*Superset 1, 3, 5 w/Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 10 T2B
- 10 Push Press
- 100' Lunges
Alpha: 105/80
Omega: 75/55
Fitness: 45/35
*No Racks
Mobility
- Twisted Cross
- Foam Roll Triceps/Lats/Glutes
- Dragon Pose

2019-05-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Drag Backwards
- 8 Strict Pull-Ups
- 15 WTD Push-Ups
- 25 Air Squats
- 5 RDL
- 5 Back Squats
Core
Tabata 8x20:10
- Flutter Kicks
- Scissor Kicks
3x10 WTD GHD Sit-Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 50 WBS
- 12 Deadlifts
- 12 Burpees
Alpha: 20/14; 135/95
Omega: 16/12; 115/75
Fitness: 14/10; 95/65
*Rest 2:30
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 35 WBS
- 9 Deadlifts
- 9 Burpees
Alpha: 20/14; 185/125
Omega: 16/12; 135/95
Fitness: 14/10; 115/75
*Rest 2:30
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 20 WBS
- 6 Deadlifts
- 6 Burpees
Alpha: 20/14; 225/155
Omega: 16/12; 155/105
Fitness: 14/10; 135/95
Mobility
- Seated Forward Fold
- Seal Pose
- Pigeon Pose

2019-05-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- Sled Push
- 10 WTD Push-Ups
- 10 Lunges w/Pass-Through
- 7 Strict Pull-Ups
- 10 Ring Rows
- 10 BB Glute Bridges
Strength
Deadlift (5-3-3-3-1-1 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 21/15 Calorie Row
- 21 Pull-Ups/42 Ring Rows
Three Rounds
- 9 P Clean
- 9 Push Jerks
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Supine Twist
- Thread the Needle
- Foam Roll Quads

2019-05-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Push-Ups
- 10 Box Steps
- 10 Lunges w/Pass-Through
Metcon
HERO WOD "Chris Kyle" (Time)
Three Rounds
- 40 Kettlebell Swings (53/35 lb)
- 40 Box Jumps (24/20 in)
- 40 Thrusters (65/45 lb)
- 40 Elevated Push-ups (feet on 24/20 in box)
Mobility
- Thread the Needle
- Supine Twist
- Lizard Pose

2019-05-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 Calorie Row
- 10 KB RDL
- 10 Goblet Squat
- 10 KB PP
- 10 Swimmers
Core
- 3x20 WTD Sit-Ups
- Accumulate 90 sec Hollow Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 30 Sit-Ups
- 200m Run
- 10 Alt. KB Snatch
Alpha: 35/20
Omega: 26/18
Fitness: 13/10
Mobility
- Foam Roll Lats/Hams
- Single Leg Forward Fold
- Lizard w/Ext Arms

2019-05-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

5.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Craw
- 200m Run
- Sled Push
- 10 Push-Ups
- 10 Squat to Stands
- 30 sec Squat Hold
-------------------------------------------
- Tricep Stretch
- Smash Forearms
- Wrist Stretch
Strength
Front Squat (5-5-3-3-3-1 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 10 C2B Pull-Ups
- 10 Front Squat
- 10 Burpees
Alpha: 155/105
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Quads
- Thread the Needle
- Dragon Pose

2019-04-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Tabata 8x20:10
- Air Squats
- Sit-Ups
Strength
Three Sets
- ME DB Bicep Curls
- 3x35 Banded Tricep Ext
- 21 Complex
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the Worlds
Metcon
Metcon (Time)
- 800m Run
- 125 DU/200 Singles
- 2km Row
- 125 DU/200 Singles
- 800m Run
Mobility
- Low Dragon
- Lizard Pose
- Saddle Pose

2019-04-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Crab Walk
- 5 Banded Blackburns
- 5 Strict Pull-Ups
- 5 Yoga Push-Ups
- 10 WTD Push-Ups
- 25 Air Squats
Strength
Bench Press (5-5-3-3-3-1 q 2min)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Omega: 115/75
Fitness: 75/55
Mobility
- Supine Twist
- Seal Pose
- Seated Straddle

2019-04-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
10min AMRAP
- Calorie Bike
EMOM
- Increasing Burpees (1,2,3,4,5,4,3,2,1)
Metcon
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
Teams of 3
- 30 Burpees
- 30 Hang Power Clean
- 30 T2B/K2E/Sit-Ups
- 30 Thrusters
- 150/100 Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Quads/Hams
- Seal Pose
- Standing Forward Fold

2019-04-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Sled Push
- 5 Candlesticks
- 10 Jumping Air Squats
- 10 WTD Push-Ups
- 20 Lunges w/Pass-Through
-------------------------------------------
- PVC Front Rack Stretch
- Banded Lizard Pose
- Ankle Mobilization
Strength
Front Squat (5-5-3-3-3-3 q 2min)
*3s at least 80%
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 25 Sit-Ups
- 5 Back Squats
Alpha: 155/105
Omega: 115/75
Fitness: 95/65
*No Racks
Mobility
- Foam Roll Hams/Calves
- Standing Straddle
- Seated Forward Fold

2019-04-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row/Bike
- 10 WTD Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
Core
Two Sets
- 50 Tire Strikes
- 30/30/30s Rotating Planks
Metcon
Metcon (AMRAP - Reps)
5min AMRAP
- 30/21 Calorie Row/Bike
- 21 Power Snatch
- ME Burpees
Alpha: 75/55
Omega: 55/45
Fitness: 45/35
*Rest 2:30min
Metcon (AMRAP - Reps)
5min AMRAP
- 30/21 Calorie Row/Bike
- 15 Power Snatch
- ME Burpees
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 2:30min
Metcon (AMRAP - Reps)
5min AMRAP
- 30/21 Calorie Row/Bike
- 9 Power Snatch
- ME Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Lizard Pose w/Ext. Arms
- Foam Roll Lats/Back/Hams

2019-04-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 5 Strict Press
- 5 Front Squats
- 5 Back Squats
- 5 Behind the Neck Press
- 10 Sit-Ups
- 10 Box Steps
-------------------------------------------
- Banded Pigeon Pose
- Banded Lizard Pose
Strength
Deadlift (5-5-3-3-3-3 q 2min)
*3s at least 80%
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
2-4-6-8-10-12-etc.
- Push Press
- T2B/K2E/Leg Lever
- BJ Over
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*No Rack
Mobility
- Supine Twist
- Thread the Needle
- Seal Pose

2019-04-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 35 DU/50 Singles
- Crab Walk
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Swimmers
-------------------------------------------
- 10 Glute Bridges
- Foam Roll Chest
- OH Banded Distraction
Strength
Bench Press (5-5-3-3-3-3 q 2:30min)
*3s at least 80%
**Superset with ME Strict Pull-Ups
*Sets 1,3,5
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 400m Run
- 50 DU/75 Singles
- 10 Hang Sqt Cleans
Alpha: 105/80
Omega:75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Calves
- Low Dragon
- Single Leg Saddle

2019-04-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 20 Lunges
- 10 Push-Ups
- 5 Blackburns
- 10 Box Step-Ups
-------------------------------------------
- 10 RDL
- 10 Glute Bridges
- Smash and Floss Hamstrings
Strength
Deadlift (5x5 q 2min)
*70-75%
*Heavier than last week
Metcon
Metcon (Time)
Three Rounds
- 21 Sit-Ups
- 15 Box Jumps
- 9 Deadlifts
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Mobility
- Supine Twist
- Seal Pose
- Saddle Pose

2019-04-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 5 Hanging Shrugs
- 5 Kip Swings
- 5 Strict Pull-Ups
- 10 WTD Push-Ups
- 20 WTD Lunges
- 15 Sit-Ups
Strength
Three Sets
- ME Hammer Curls
- 10-15 Arnolds
- ME OH DB Tricep Ext
Metcon
Metcon (Time)
Three Rounds
- 800m Run
- 40 T2B/K2E/Leg Levers
- 30 Back Sqt
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
Mobility
- Pigeon Pose
- Single Leg Forward Fold
- Foam Roll Glutei/Hams

2019-04-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 10 Diamond Push-Ups
- ME Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 OHS w/PVC
-------------------------------------------
- T-Spine Stretch
- Tricep Stretch
- OH Banded Distraction
Core
- 3x10 BB Rollouts
- 3x18 GHD Sit-Ups
Metcon
Metcon (Time)
-20 Power Snatch
-20 Burpees Over Bar
-20 OHS
-20 Burpees Over Bar
-20 Power Snatch
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Lats
- Dragon Pose
- Twisted Cross

2019-04-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- Bear Crawl
- 10 Sqt to Stands
- 5 Blackburns
- 20 Jumping Lunges
- 25 Sit-Ups
-------------------------------------------
- OH Banded Distraction
- Tricep Stretch
- Banded Low Dragon
Strength
Front Squat (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
3min AMRAP
- 12/9 Calorie Row
- 9 Power Clean
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
3min AMRAP
- 200m Run
- 7 Hang Sqt Clean
Alpha: 115/75
Omega: 95/65
Fitness: 65/55
*Rest 3min
Metcon (AMRAP - Rounds and Reps)
3min AMRAP
- 12/9 Calorie Row
- 5 Sqt Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/65
Mobility
- Lizard Pose
- Low Dragon Pose
- Seated Straddle

2019-04-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 MB Slams
- 5 Diamond Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 5 Burpees Over MB
Strength
Bench Press (5x5 q 2:30min)
*Heavier than last week
**Superset Bench Press with ME Dips
Scale to Box Dips
Sets 1, 3, 5
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 21 WBS
- 15 Power Snatch
- 9 Lat Burpee Over Bar
Alpha: 20/14; 95/65
Omega: 16/12; 75/55
Fitness: 14/10; 55/45
Mobility
- T-Spine Stretch
- Foam Roll Hams/Lats
- Box Stretch

2019-04-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4/20: Save the Date
- Easter Egg Hunt Workout and Pancake Breakfast
4.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 Calorie Row
- 5 Diamond Push-Ups
- 5 Wide Grip Push-Ups
- Sled Push
- 10 Jumping Air Squats
- 10 Lunges w/Pass-Through
-------------------------------------------
- 10 BB Glute Bridges
- OH Banded Distraction
Strength
Deadlift (5x5 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 5 Strict HSPU
- 10 OHS
- 10 Deadlifts
Alpha: 95/65
Omega: Kipping HSPU or 5" Relief HSPU; 75/55
Fitness: Push Press; 45/35
Mobility
- Lizard Pose
- Supine Twist
- Saddle Pose w/Eagle Arms

2019-04-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Box Step-Ups
- 10 Sit-Ups
- 10 RDL
Strength
Bicep Curls
- 3xME (failure)
Banded Tricep Ext
- 3x35
21 Complex - 3 sets
- 7 Lateral Raises
- 7 Front Raises
- 7 Around the World
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
- T2B/K2E
10-9-8-7-6-5-4-3-2-1
- Deadlift
Alpha: 225/175
Omega: 185/125
Fitness: 135/95
Mobility
- Single Leg Forward Fold
- Single Leg Saddle
- Cross Shin Pose

2019-04-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calories
- 10 Push-Ups
- 5 Banded Blackburns
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 30 sec Squat Hold
-------------------------------------------
- 2min DU Practice
Core
Three Sets
- 15 GHD Sit-Ups
- 60 sec Plank
Conditioning
Metcon (Weight)
3min x 5 Rounds
- 20/14 Cal Row
- 40 DU
- 5 Hang Sqt Clean
Increase Wt. each Round
*Record last 1x5 Hang Sqt Clean
Mobility
- Low Dragon Pose
- Dragon Pose
- Lizard Pose

2019-04-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Lunges w/Pass-Through
- 10 Air Squats
- 5 Box Jumps
- 10 KB Thrusters
- PVC Front Rack Stretch
- 10 Banded Good Mornings
-------------------------------------------
- Banded Low Dragon
- Banded Pigeon Pose
- Tricep Stretch
Strength
Front Squat (5x5 q 2min)
Metcon
Metcon (Time)
Three Rounds
- 10 Power Snatch
- 20 BJ Over 24/20
- 30 WBS
Alpha: 115/75; 20/14
Omega:75/55; 16/12
Fitness: 55/45; 14/10
Mobility
- Pigeon Pose
- Saddle Pose
- Foam Roll Calves/Quads

2019-04-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

4.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Bear Crawl
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Glute Bridges
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 10 MB Slams
-------------------------------------------
- 15/15 Lat Pull Downs
- 10 Banded One Arm Dips
- OH Banded Distraction
Strength
Bench Press (5x5 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 50/40 Cal Row
- 40 Sit-Ups
- 30 C2B Pull-Ups/Pull-Ups/RRx2
- 20 Sandbag/Slamball/Med Ball Over Shoulder*
*At least 20lbs
Mobility
- Foam Roll Back/Lats/Hams
- Supine Twist
- Seal Pose

2019-03-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Push-Ups
- Banded Blackburns
- 10 Swimmers
- 5 Strict Pull-Ups
- 10 RDL
- 5 Front Squats
- 5 Power Cleans
- 5 Strict Press
- 30 sec Front Sqt Hold
---------------------------------
- 10 Squat to Stands
- PVC Front Rack Stretch
- Tricep Stretch
- Smash/Grind Forearms
- Wrist Stretch
Strength
Hang Clean (3-1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Rounds and Reps)
Team Barbara
Pair-Up
20min AMRAP
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
*One Works/One Rests
Mobility
- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle Pose

2019-03-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1min Push-Ups
- Rest 60 sec
- 1min Sit-Ups
- Rest 60 sec
- 400m Run
Conditioning
Metcon (Time)
Eight Rounds
- 20/14 Calorie Row
- 200m Run
Mobility
- Forward Fold
- Supine Twist
- Foam Roll as Needed

2019-03-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 200m Run
- 10 Push-Ups
- 10 KB DL
- 10 KBS
- 10 Swimmers
-------------------------------------
- 5 Banded Blackburns
- 10 Banded Lat Pull Downs
- OH Banded Distraction
Strength
Shoulder Press (3-3-1-1-1 q 2min)
Metcon
Metcon (Time)
- 30 Power Snatch
- 600m Run
- 60 Thrusters
- 600m Run
- 30 Power Snatch
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Lats/ Glutes/Calves
- Low Dragon
- Couch Stretch

2019-03-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

**SAVE the DATE**
- 3.27.2019 at 6pm
- Hot Dog Night in the Gym
- Bring a Side Dish and Drink
3.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 Lunges w/Pass-Through
- 5 Hanging Shrugs
- 5 Hanging Backward Circles
- 10 Kip Swings
- 10 Air Squats
Strength
Pull-ups (3xME q 2min)
*Record Greatest
**Total in Comments
Metcon
Metcon (Time)
4:00 x 5 Rounds
- 9 Burpee BJ Over 24/20
- 15 Goblet Squat
- 200m Run
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
*Record Slowest Time
Mobility
- Twisted Cross
- Foam Roll Quads
- Thread the Needle

2019-03-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Jog
- 10 Soleus Stretches on Wall
- 10 Lunge Stretches on Wall
- 5/5 Squat Twists
- 10 Toe Touches to Squat
- Instep Series Stretch
- 5 RDL
- 5 Upright Rows
- 5 Front Squats
- 5 Back Squats
Strength
Back Squat (15 minutes to heaviest)
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
3-6-9-12-15-etc.
- Deadlift
- Hang Power Clean
- Push Jerk
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll Hams/Low Back
- Supine Twist
- Seal Pose

2019-03-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 50 Tire Strikes
- 25 WTD Sit-Ups
- 200m Run
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 20 WBS
- 20 P Snatch
- 20 BJ 24/20
- 20 Push Press
- 200m Run
Alpha: 20/14; 75/55
Omega: 16/12; 65/45
Fitness: 14/10; 45/35
Mobility
- Supine Twist
- Foam Roll as Needed
- Thread the Needle

2019-03-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Shoulder Press
- 10 Bent Over Row
- 10 Back Squats
- 10/10 Flutter Kicks
------------------------------------------
- Banded Blackburns
- Twisted Cross
- Tricep Stretch
Strength
Pull-ups (3x ME Chin-Ups)
*Record Greates
**Total in Comments
Conditioning
Metcon (Time)
Five Rounds
- 10 Push Press
- 15/12 Calorie Row
- 20 Sit-Ups
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
Mobility
- Down Dog
- Seal Pose
- Saddle Pose

2019-03-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 10 Swimmers
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Push-Ups
- 10 RDL
Strength
Shoulder Press (5-3-1-1-1 q 2min)
Metcon
Metcon (4 Rounds for reps)
4:00m x Four Rounds
- 400m RUn
- 1 Round Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Max Power Clean
*Rest 2 min
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Supine Twist
- Thread the Needle
- Twisted Cross

2019-03-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 50' Lunges
- 10 Push-Ups
- 200m Run
- 10 RDL
Strength Endurance
Metcon (AMRAP - Reps)
Teams of 3
In 7 minutes...
- 50 BS 135/95; 95/65; 75/55
- 50 BS 155/105; 115/75; 85/60
- AMRAP BS 185/125; 135/95; 95/65
*Rest 3min
Metcon (AMRAP - Reps)
Teams of 3
In 7 minutes...
- 50 BP 115/75; 75/55; 55/45
- 50 BP 135/95; 95/65; 65/55
- AMRAP BP 155/105; 115/75; 85/60
*Rest 3min
Metcon (AMRAP - Reps)
Teams of 3
In 7 minutes...
- 50 DL 155/105; 115/75; 75/55
- 50 DL 185/125; 135/95; 95/65
- AMRAP DL 225/155; 185/125; 115/75
Mobility
- Foam Roll Hams/Lats/Back
- Pigeon Pose
- Dragon Pose

2019-03-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Musical Bears Fun
------------------------------------------
- 200m Run
- 10 Push-Ups
- 10 KB RDL
- 10 Goblet Squats
- 10 KB PP
- 5 Box Jumps
- Box Stretch
Core
Two Sets
- 30sec Plank
- 30 sec R Plank
- 30 sec L Plank
- 25 WTD Sit-Ups
Metcon
Metcon (Time)
- 200m Run
- 50 KB Snatches
- 200m Run
- 50 Box Jumps 24/20
- 200m Run
- 50 Thrusters 45/35
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Foam Roll as Needed
- Low Dragon
- Saddle Pose

2019-03-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Foam Roll Hamstrings/Lats
- T-Spine Stretch
Dynamic Moves
- Saddle Pose Rocks while smashing quads
- Bouncing Butterfly Stretch
- 5 Feet Over Head to Seated Straddle
- Squat Hold knees in/out
- 10 Squat to Stands
Movement Prep
- 250m Row
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns
- 5 Snatch Grip RDL
- 5 Snatch Pulls
- 5 Power Snatch
- 5 Snatch Grip BNP
- 5 OHS
- 250m Row
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
Mobility
- Foam Roll as Needed
- Down Dog
- Seal Pose
- Seated Forward Fold

2019-03-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Cal Row
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 10 KB Presses
- 15 KBS
- 20 Lunges
Strength
Shoulder Press (5x5q 2min)
- 2x5@WU
- 3x5@Working Wt.
Metcon
Metcon (Time)
Six Rounds
- 21/15 Cal Row
- 12 Burpees
- 100m Farmer Carry
Alpha: 2x53/35
Omega: 2x44/26
Fitness: 2x35/18-20
Mobility
- Dragon Pose
- Grind/Foam Roll Forearms/Triceps
- Sphinx Pose

2019-03-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
- 10 Push-Ups
- 5 RDL
- 5 Upright Row
- 5 Front Squats
- 5 Shoulder Press
- 5 Back Squats
- 5 Power Clean
-------------------------------
- Tricep Stretch
- Banded Lizard Pose
Strength
Hang Clean (Power Clean+Hang Sqt Clean 5x3 q2min)
-2x3@WU
-3x3@Working Wt.
Metcon
Metcon (Time)
21-18-15-12
- OHS
- Burpee Over Bar
- Cal Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Hams/Glutes/Lats
- Seated Straddle
- Dragon Pose

2019-03-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Sets
- 10 Cal Row
- 10 Push-Ups
- 20 Ring Rows
-------------------------
- Banded Blackburns
- 10 Swimmers
- OH Banded Distraction
Strength
Pull-ups (Strict Chin-Ups 5xME q 2min )
*Record Greatest Set
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 5 Strict Pull-Ups
- 10 Deadlifts
- 15/12 Cal Row
Alpha: 155/105
Omega: 135/95; Banded Strict PU
Fitness: 95/65; RRx2
Mobility
- Thread the Needle
- Supine Twist
- Down Dog

2019-03-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Three Rounds
- 200m Row
- 10/10 WTD Step-Ups
- 10/10 One Arm DB Presses
- 10 Push-Ups w/Shoulder Taps
- 25' OH WTD Lunge
*Increase Weight each Round
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes
Mobility
- Foam Roll Lats/Back/Hams
- Box Stretch
- Dragon Pose
- Twisted Cross

2019-03-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 50 DU/75 Singles
- 10 Push-Ups
- 5 Strict Pull-Ups/Negatives
- 5 Banded Blackburns
----------------------
- Partner Front Rack Stretch w/BB
- Banded Low Dragon
Strength
Shoulder Press (5x5q 2min)
-2x5@WU
-3x5@Working Wt.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
- Power Clean
- 15 AbMat Sit-Ups
- 21 DU
Alpha: 120/80
Omega: 80/60
Fitness: 60/50
Mobility
- Twisted Cross
- Supine Twist
- Child's Pose w/Ext. Arms

2019-03-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.6.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row
- 10 Push-Ups
- 5 Broad Jumps
- 5 Box Jumps
- 30 sec Plank
- 5 RDL
- 30 sec Front Rack Sqt Hold w/BB
-------------------------------
- Weighted Thoracic Ext (Vert/Horz Roller)
- Tricep Smash on BB
Strength
Hang Clean (Power Cln + Hang Sqt Clean 5x3 q 2min)
-2x3@WU
-3x3@Working Wt.
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Deadlifts
- 21 Box Jumps 20
Alpha: BW
Omega: .75BW
Fitness: .5BW
Mobility
- Dragon Pose
- Cat/Cow Pose
- Cross Shin Pose

2019-03-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.5.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 200m Run
- 10 KBS
- 5/5 KB Press
- 10 Goblet Squat
- 30 sec Plank
-------------------------
- Light Foam Roll Lats/Shoulders
- OH Banded Distraction
Strength
Pull-ups (4 sets ME q 2min)
*Record greatest
Metcon
Metcon (5 Rounds for reps)
Five Rounds x 4 min
- 35/25 Calorie Row
- 25 KBS
- ME Shuttle Sprints
*Rest 2min
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
*Record Sprints each Rd
Mobility
- Seated Straddle
- Low Dragon
- Foam Roll Lats/Hams

2019-03-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Saturday, March 9
- No CLASS
- McGuires 5k Fun
- Arrive Early (7am) for Parking Spot (Clients Only)
- Breakfast will be served
- BYOB or Buy a Glass for a Beer
- Hotdogs for Lunch
3.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Burpees
- 10 Lunges w/Pass-Through
- 15 KBS
- 10 Goblet Squat
- 20 sec Squat Hold
------------------------------------
- Light Foam Roll Hams
- 20 sec Squat Hold
Strength
Back Squat (5x5 q 2min)
-2x5@ WU
-3x5@ Working (5lb increase)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
* Three Rounds
- 3 Power Clean
- 3 Front Squat
- 3 Push Jerk
* 6 Burpees
* 12 T2B
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Pigeon Pose
- Seal Pose
- Seated Forward Fold

2019-03-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
10min EMOM
Odd: 45 sec Tire Flips
Even: 45 sec Burpees
Metcon
Metcon (Time)
Teams of 2
- 100 Back Squats
- 400m Run
- 100 Power Clean
- 400m Run
- 100 Strict Press
- 400m Run
- 100 Deadlifts
Alpha: 95/65
Omega: 75/55
Fitness: 55/45
*One Work/One Rest
**Run Together
Mobility
- Foam Roll Hams/Glutes/Quads
- Pigeon Pose
- Dragon Pose

2019-03-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

3.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Movement Prep
- Foam Roll Hams/Calves/Lats
- T-Spine Stretch
- 10/10 Squat Twist
- Box Stretch
- Frog Pose w/Twist
- 10 Squat Stands
- 10 Knees In/Out Squats
Warm-up
Three Sets
- 10 T2B/Knee Raises
- 15 DU/25 Singles
- 5 Squat Cleans Wt. Rd 1; Rd 2; Rd 3
----------------------------------------------
- 5 min to Build to heavy Squat Clean
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 105#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Mobility
- Low Dragon Pose
- Dragon Pose
- Foam Roll Quads/Hams
- Pigeon Pose

2019-02-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Jog
- Bear Crawl
- Sled Push
- Sled Drag Backwards w/Row
- 5 Banded Blackburns
- 10 Push-Ups
- 10 Sit-Ups
Strength
Pull-ups (Strict Chin-Ups 4x ME q 2min )
*Record Greatest
Conditioning
Metcon (Time)
- 75/50 Cal Row
- 20 Jumping Lunges
- 60/40 Cal Row
- 20 Jumping Lunges
- 30/20 Cal Row
- 20 Jumping Lunges
- 15/10 Cal Row
- 20 Jumping Lunges
Mobility
- Lizard Pose
- Seated Forward Fold
- Child's Pose w/Ext Arms

2019-02-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.27.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 200m Run
- 200m Row
- 50 DU/75 Singles
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Broad Jumps
- 10 Jumping Lunges
- 10 Banded Good Mornings
Strength
Hang Clean (Power Clean + Hang Squat Clean 5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 60 DU/90 Singles
- 30 WBS
- 15 Deadlifts
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 115/75
Mobility
- Foam Roll Hams/Glutes/Back/Calves
- Supine Twist
- Seated Straddle

2019-02-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Row
- 10 Med Ball Push-Ups
- 10 Med Ball Slams
- 10 MB Pushes
-15 KBS
-----------------------------
- 5 Banded Blackburns
- Banded Tricep Stretch
- OH Banded Distraction
Strength
Shoulder Press (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier
Conditioning
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 2 Rope Climbs
- 400m Run
- 8 KB Snatch
Alpha: 44/26
Omega: 6 Strict Pull-Ups; 35/18-20
Fitness: 12 Ring Rows; 18-20/13
Mobility
- Thread the Needle
- Low Dragon Pose
- Twisted Cross

2019-02-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- 10 Russian KBS
- 10 Goblet Squat
- 20 sec Goblet Squat Hold
-------------------------------
- Instep Series Stretch
- 10 Toe Touch to Squat
- 10 Push-Up Jump to Squat
Strength
Back Squat (5x5 q 2min)
- 2x5@WU
- 3x5@5lb increase
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 30 Russian KBS
- 30 Back Squats
*No Racks
Alpha: 95/65; 70/53
Omega: 75/55; 53/35
Fitness: 55/35; 44/26
Mobility
- Dragon Pose
- Lizard Pose
- Pigeon Pose

2019-02-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (Time)
In 30 minutes or faster...
Teams of 3
Five Rounds
- 100/70 Calorie Row
- 50 Deadlifts
- 40 Power Clean
- 30 Push Jerk
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*One Works/Two Rests
Mobility
- Forward Fold
- Standing Straddle
- Pigeon on a Box

2019-02-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.22.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Cal Row (slow)
- 5 Cal Row (faster)
- 10 OHS w/PVC
- 10 Lunges w/Pass-Through
- 5 Scapula Push-Ups
- 10 Push-Ups
- 5 MedBall Slams
- 10 MedBall Presses
Movement Prep
- Cat/Cow Pose
- OH Banded Distraction
- 5/5 Supine Twist Windmills
Then;
Two Rounds (full speed)
- 10 Cal Row
- 10 WBS
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Mobility
- Dragon Pose
- Lizard Pose
- Couch Stretch

2019-02-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Scapula Push-Ups
- 5 Yoga Push-Ups
- 5 Box Jumps
- Box Stretch
- Arm Circles Big-Small B/F
Strength
Pull-ups (5 sets ME Strict Pull-Ups q 2min)
*Record Greatest
Conditioning
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 400m Run
- 12 Box Jumps 24/20
- 21 Sit-Ups
Mobility
- Low Dragon
- Foam Roll Backside
- Saddle Pose

2019-02-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.20.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 10 Calorie Row
- 10 Jumping Air Squats
- 10 Push-Ups
- 10 KBS
Strength
Back Squat (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier than last week
Conditioning
Metcon (No Measure)
Every 4min x 5 Rounds
- 20/14 Calorie Row
- 10 Burpees Over Bar
- 5 Power Snatch
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
Mobility
- Child's Pose w/Ext. Arms
- Lizard Pose
- Seated Straddle

2019-02-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 500m Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 5 Banded Blackburns
- 5 Good Mornings
- 5 Behind the Neck Press
- 5 Front Squats
Strength
Hang Clean (Power Clean + Hang Sqt Clean)
-2x3@WU
-3x3@5lbs heavier than last week
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Mobility
- Supine Twist
- Twisted Cross
- Seated Forward Fold

2019-02-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
"The best way to predict the future is to create it." Abraham Lincoln
DROM
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Air Squats
- 15 Lunges
------------------------------------------
- Banded Pass-Throughs
- Banded Face Pulls
- Banded Pull-Aparts
- Foam Roll Shoulders
Strength
Shoulder Press (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
18 minutes
Five Rounds
- 200m Run
- 10 Power Cleans:
Then with time remaining:
- AMRAP Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*Record Rds/Reps of Cindy
Mobility
- Twisted Cross
- Supine Twist
- Dragon Pose

2019-02-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Running Annie (AMRAP - Rounds and Reps)
50-40-30-20-10
- Double-Unders
- Sit-Ups
- 200m Run
Singles x2
Metcon
Metcon (Time)
Teams of 2
Five Rounds
#1. 100m Med Ball Run 20/14
#2. 100m Med Ball Run
#1. 200m Run
#2. 200m Run
*Together 40/30 Calorie Row
*One Rower/Team
Mobility
- Low Dragon
- Seated Forward Fold
- Seated Straddle

2019-02-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Run
- 25 DU/35 Singles
- Duck Walk 25'
- 10 Jumping Lunges
- 10 Air Squats
Strength
Back Squat (5x5 q 2min)
-2x5@WU
-3x5@5lbs heavier than last week
Metcon
Metcon (AMRAP - Reps)
12 min AMRAP
- 20 DU + 1 Front Squat
- 20 DU + 2 Front Squats
- 20 DU + 3 Front Squats
- 20 DU + 4 Front Squats
- 20 DU + 5 Front Squats
- 20 DU + 6 Front Squats
- 20 DU + 7 Front Squats
- 20 DU + 8 Front Squats
- 20 DU + 9 Front Squats
etc...
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Record Front Squats
Mobility
- Lizard Pose
- Dragon Pose
- Low Dragon

2019-02-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy Valentines Day***
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 10 Lunges w/Pass-Through
- 10 KB RDL
- 10 KBS
- 5/5 KB Presses
Strength
Hang Clean (Power Clean + Hang Squat Clean)
2x3 @WU
3x3@5lbs heavier than last week
Metcon
Metcon (Time)
Four Rounds
- 10 Thrusters 105/70
- 30 Calorie Row
- 16 C2B Pull-Ups
Omega: 95/65; 16 Pull-Ups
Fitness: 55/45; 32 Ring Rows
Mobility
- Foam Roll Quads/Hams/Glutes
- Supine Twist
- Child's Pose w/Ext. Arms

2019-02-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.13.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/Singles
- 10/10 Torso Twists
- 10 Backward Hanging Shoulder Circles
- 10 K2E
- 5 Push-Ups
- 5 Banded Blackburns
- 5 Banded Good Mornings
- OH Banded Distraction
Strength
Pull-ups (5 sets ME Strict Chin-Up q 2min)
*Record Greatest
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 100 DU/200 Singles
- 12 Power Snatch
- 4 Burpee BJ Over
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 100 DU/200 Singles
- 8 Power Snatch
- 4 Burpee BJ Over
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
Buy In: 100 DU/200 Singles
- 4 Power Snatch
- 4 Burpee BJ Over
Alpha: 115/75
Omega: 95/65
Fitness: 45/35
Mobility
- Cross Shin Pose
- Saddle Pose
- Down Dog

2019-02-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.11.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
Strength
- Barbell Complex
- 5 RDL
- 5 Clean Pulls
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
- 5 Good Mornings
- 5 Snatch Grip Behind the Neck Press
- 5 OHS
- 5 Snatch
Metcon
Metcon (AMRAP - Reps)
In 10 minutes...
- 1 mile Run
- ME Power Cleans
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Reps)
In 7 minutes...
- 800m Run
- ME Power Snatch
Alpha: 115/75
Omega: 85/60
Fitness: 65/45
*Rest 3 min
Metcon (AMRAP - Reps)
In 4 minutes...
- 400m Run
- ME Thrusters
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- OH Banded Distraction
- Foam Roll
- Seated Straddle

2019-02-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 200m Row
- 10 Push-Ups
- 10 Lunges w/Pass Through
- 10 Box Dips
- 5 RDL
- 5 Snatch Pulls
- 5 Muscle Snatch
- 5 OHS
- 5 Snatch
---------------------------------------
- Banded Chest Pull-Aparts
- OH Banded Distraction
Core Work
- Two Rounds
- 25 GHD Sit-Ups
- 60 sec Plank
- 30 sec Plank - R
- 30 sec Plank - L
- 25 GHD Hip Ext.
Conditioning
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
Mobility
- Foam Roll Hams/Back
- Supine Twist
- Seal Pose

2019-02-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Cal Row
- 5 Push-Ups
- 5 Banded Blackburns
- 5 Hanging Shoulder Shrugs
- 5 Strict Pull-Ups
--------------------------------------
- 5/5 Thoracic Windmills w/Foam Roll
- 5/5 Push-Ups to Side Plank
- Banded Chest Pull-Aparts
- Trap Smash w/Barbell
Strength
Shoulder Press (5-5-5-5-5 q 2min)
2x5 - Warm-Up
3x5 - Working Wt.
Conditioning
Metcon (3 Rounds for reps)
Three Rounds
**Teams of 2**
- 3min Calorie Row
- 2 min Air Squats
- 1min Burpee Over Rower
*One Work/One Rest
Mobility
- Foam Roll Glutes/Hams
- Instep Series Stretch

2019-02-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Bent Over Row
- 5 Shoulder Press
- 5 Back Squats
- 10 Push-Ups
- 15 KBS
- 10 Lunges w/Pass-Through
---------------------------------
- T-Spine Stretch
- Wrist Stretch
- Foam Roll Forearms/Triceps
Skill Work
- Hand Stand Push-Up Progressions
Metcon
Metcon (Time)
Four Rounds
- 21 Deadlifts
- 150' Walking Lunges
- 9 HSPU
Alpha: 155/105; HSPU
Omega: 115/75; KB PP 53/35
Fitness: 95/65; HRPU
Mobility
- Thread the Needle
- Smash/Floss Hamstrings
- Saddle Pose w/Archer Arms

2019-02-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calories
- 5 Banded Blackburns w/CrossOver Y
- 10 Push-Ups
- 5 Goblet Squats
- 5 KB Thrusters
- 5/5 Arm Circles F/B
- 20 Shoulder Throws
- 10/10 Torso Twists
- 10 Backward Hanging Shoulder Circles
Strength
Pull-ups (Strict Pull-Ups 5 sets q 2min )
*Record Greatest
Metcon
Metcon (Time)
Five Rounds
- 20/15 Calorie Row
- 10 Thrusters
Alpha: 105/70
Omega: 75/55
Fitness: 45/35
Mobility
- Foam Roll Back/Lats
- Seated Forward Fold
- Seal Pose

2019-02-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
2.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 Slam Balls
- 5/5 MB Push-Ups
- 10 MB Sit-Ups
- 5 Strict Pull-Ups
--------------------------------------
*Together w/Barbell
- 5 Split Presses
- 5 Jerk Balance
- 5 Split Lunges
- 5 Push (Power) Jerk
Strength
Split Jerk (1-1-1-1-1 q 2min)
Metcon
Metcon (Time)
- 400m Run
- 21 Pull-Ups/42 Ring Rows
- 400m Run
- 15 T2B/ K2E
- 400m Run
- 9 Pull-Ups/18 Ring Rows
Mobility
- Foam Roll Triceps/Lats
- Lizard Pose w/Ext Arms
- Saddle Pose

2019-01-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.31.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 5 Wide Grip Push-Ups
- 5 Narrow Grip Push-Ups
- ME Strict Pull-Ups/Ring Rows
- 10 Jumping Air Squats
- 10 KB Thrusters
- 15 KBS
- 5/5 OH KB Squat
Strength
Thruster (3-3-3-3 q 2min)
*Increase Wt.
Conditioning
Metcon (Time)
- 50/35 Calorie Row
- 35 Burpees
- 50 OHS
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Child's Pose
- Foam Roll Back/Lats
- Pigeon Pose

2019-01-30

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.30.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Strict Pull-Ups
- 200m Run
- 10 Push-Ups
- 200m Run
- Bear Crawl
--------------------------------
- 5 RDL
- 5 Front Squats
- 5 Behind the Neck Presses
- 10 Glute Bridges
- 10 Floor Press
Strength
Bench Press (1-1-1-1-1 q 2min)
Metcon
Metcon (Time)
- 800m Run
- 30 Power Clean
- 800m Run
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll Hams/Quads
- Dragon Pose
- Thread the Needle

2019-01-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.29.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100m Broad Jumps
- 200m Run
- 10 Jumping Air Squats
- 5 Burpees
- 10 Yoga Push-Ups
- 5 RDL
- 10 Back Squats
- 5 Thrusters
- 10 Lunges w/Pass-Through
---------------------------------------
- PVC Front Rack Stretch
- 30 sec Squat Hold
- Instep Series Stretch
Strength
Front Squat (1-1-1-1-1 q 2min)
Metcon
Metcon (AMRAP - Reps)
7min AMRAP
- WBS
**with 5 DL EMOM**
Alpha: 20/14; 225/155
Omega: 16/12; 185/125
Fitness: 14/10; 115/75
*Record WBS
Mobility
- Cat/Cow Pose
- Down Dog
- Lizard Pose

2019-01-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
2.21.2019: CrossFit Open Begins with 19.1 @7pm
1.28.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/Singles
- 200m Run
- 10 Jumping Lunges
- 10 Push-Ups
- 5 Strict Pull-Ups
- 15 KBS
- 10 KB RDL
-------------------------------------
Three Sets **Increase band**
- 25 Banded Tricep Ext.
- 25 Banded Bicep Curls
- 25 Banded Lat Pulls
Conditioning
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
- 30 DU/60 Singles
- 10 KB Cleans (5/5)
- 30 DU/60 Singles
- 10 KB Sqt Cleans (5/5)
- 30 DU/60 Singles
- 10 KB PP (5/5)
- 30 DU/60 Singles
- 10 KB Lunges (5/5)
- 30 DU/60 Singles
- 10 KB Thrusters
Alpha: 53/35
Omega: 44/26
Fitness: 35/18-20
Mobility
- Low Dragon
- Twisted Cross
- Supine Twist

2019-01-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
1.26.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 5 Jumping Air Squats
- 5 Push-Ups
- 5 Box Jumps
- 5 Strict Pull-Ups
- 10 Kip Swings
- 5 K2E
- 10 Goblet Squats
- 10 KBS
Conditioning
Metcon (Time)
50-40-30-20-10
- Calorie Row
- Box Jumps 24/20
10-20-30-40-50
- T2B/K2E
- Back Squat
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Instep Series Stretch
- Foam Roll
- Forward Fold

2019-01-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
1.25.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 Burpees
- 5 RDL
- 5 Power Clean
- 5 Back Squats
- 5 Good Mornings
- 5 Strict Press
------------------------
Three Sets
- 35 Banded Tricep Ext.
- 35 Banded Bicep Curls
- 35 Banded Lat Pulls
Metcon
Metcon (Time)
Three Rounds
- 10 Clean & Jerk
- 400m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Low Dragon
- Dragon Pose
- Single Leg Saddle Pose

2019-01-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Two Slots Available
1.24.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 10 Lunges w/Pass-Through
- 10 Russian KBS
- 10 KBS
- 10 Goblet Squats
- 20 sec Goblet Squat Hold
-------------------------------
- Banded Tricep Stretch
- Banded Ankle Mobilization
- Banded Lizard Pose
- Elbow Down
- BB to Ankle
- BB to Knee
- Twist Open
Strength
Front Squat (3-3-1-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 15 KBS
- 30 AbMat Sit-Ups
- 45 Air Squats
Alpha: 70/53
Omega: 53/35
Fitness: 44/26
Mobility
- Couch Stretch
- Single Leg Forward Fold
- Foam Roll Quads/Hams/Glutes

2019-01-23

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
1.23.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- 5 RDL
- 5 Squat Clean
- 5 Strict Press
- 5 Back Squats
----------------------------------
*Together
- 5 Jerk Balance
- 5 Split Presses
- 5 Split Lunges
- Banded Tricep Stretch
Strength
Split Jerk (1-1-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 600m Run
- 12 Deadlifts
- 12 Burpee Over Bar
Alpha: 135/95
Omega: 115/75
Fitness: 95/65
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 400m Run
- 9 Deadlifts
- 9 Burpee Over Bar
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Metcon (AMRAP - Rounds and Reps)
5min AMRAP
- 200m Run
- 6 Deadlifts
- 6 Burpee Over Bar
Alpha: 225/175
Omega: 155/105
Fitness: 95/65
Mobility
- Foam Roll Glutes/Hams
- Seated Straddle
- Lizard Pose

2019-01-22

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Six Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
1/22/2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Med Ball Cleans
- 5 Med Ball Presses
- 5 WBS
- 5 Strict Pull-Ups
- 5 Kip Swings
- 10 Calorie Row
-------------------------
- Banded Blackburns w/CrossOver
- Box Stretch
Metcon
Metcon (Time)
21-18-15-12-9
- WBS
- Pull-Ups
- Calorie Row
- 200m Run
Alpha: 20/14; C2B Pull-Ups
Omega: 16/12; Pull-Ups
Fitness: 14/10; Ring Rowsx2(42,36,30,24,18)
Mobility
- Child's Pose
- Single Leg Saddle Pose
- Down Dog

2019-01-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

2.2.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Six Slots Available
2.3.19: Snatch Clinic with USAW Coach Angelita Moreno
- 9am-11am
- $65
- Four Slots Available
1/21/2019 Alpha Omega Sports Performance/CrossFit AOP WOD
Martin Luther King Jr. Day
DROM
Warm-up
- 100 DU/Singles
- 5 Narrow Push-Ups
- 5 Wide Push-Ups
- 5 Yoga Push-Ups
- 10 Calorie Row
- 5 Shoulder Press
- 5 Bent Over Row
- 10 Glute Bridges
---------------------------
- 5 Banded Blackburns
- 20 sec Behind the Back Grasp
Strength
Bench Press (3-3-1-1-1-1 q 2min)
*Increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
- 60 DU/120 Singles
- 30/21 Calorie Row
- 10 S2OH
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Foam Roll Back/Calves
- Low Dragon
- Saddle Pose w/Archer Arms
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

2019-01-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.19.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Drag
- 200m Run
- 1/2 Sled Push
- 5 Burpees
- 10 Goblet Squat
- 20 sec Goblet Squat Hold with Mobility
- 5 Push-Ups
Conditioning
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
- 7 Back Squat
- 7 Burpees
- 200m Run
Alpha: 135/95
Omega: 95/65
Fitness: 75/55
*From the Floor
Mobility
- Smash & Floss Ham Strings
- Saddle Pose w/Archer Arms

2019-01-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.18.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20 Calorie Row
*Together
- Lizard Pose on a Plate
- BB to Ankle
- BB to Knee
- Elbow to Ground
- Hip Circles
- Twist
- Peel Up Foot and Repeat
- Box Stretch
- 10 Goblet Squats
- 10 K2E
Strength
Front Squat (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
3-6-9-12-15-18...
- Thrusters
- T2B
- Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Couch Stretch
- Twisted Cross
- Supine Twist

2019-01-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.17.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Strict Pull-Ups
- 5 Push-Ups
- 5 Med Ball Push-Ups
- 10 Sit-Ups
- 10 Med Ball Sit-Ups
- 10 Med Ball Cleans
- 5 Med Ball Thrusters
- 10 Calorie Row
Strength
Thruster (3-3-3-3 q 2min)
Conditioning
Metcon (Time)
- 70/50 Calorie Row
- 50 Sit-Ups
- 30 Med Ball Clean 20/14
- 50 Sit-Ups
- 70/50 Calorie Row
Mobility
- Seated Straddle
- Single Leg Forward Fold
- Single Leg Saddle Pose

2019-01-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.16.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Bear Crawl
- 10 Lunges w/PVC Pass-Through
- 5 RDL
- 5 Snatch Pulls
- 5 P Snatch
- 5 OHS
-------------------------------
Three Sets
- 30 Banded Tricep Ext
- 30 Banded Bicep Curls
- 30 Banded Lat Pulls
Metcon
Metcon (Time)
Three Rounds
- 600m Run
- 21 Power Snatch
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Hams/Calves/Lats
- Seated Forward Fold
- Frog Pose

2019-01-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.15.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 10 Yoga Push-Ups
- 10 Lunges w/Plate Twist - Light Wt.
- 10 OHS w/Plate
-5 Burpees
- 5 Banded Blackburns
----------------------------------
- 5/5 Side Lying Windmills
- 15 sec Behind Back Hand Clasp
Strength
Bench Press (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
- 12/9 Calorie Row
- 9 Power Clean
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
- 12/9 Calorie Row
- 7 Power Clean
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
*Rest 3 min
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
- 12/9 Calorie Row
- 5 Power Clean
Alpha: 155/105
Omega: 135/95
Fitness: 75/55
*Rest 3 min
Mobility
- Down Dog
- Cat/Cow Pose
- Foam Roll Quads

2019-01-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.14.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 10 Hip Extensions
- 5 Box Jumps
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns w/CrossOver
-----------------------------------------------
*Together w/Barbell
- 5 Split Presses
- 5 Jerk Balance
- 5 Split Lunges
- 5 Push (Power) Jerk
Strength
Split Jerk (5x3 q 2min)
*Heavier than last week
Metcon
Metcon (4 Rounds for reps)
Four Rounds
- 60 sec T2B/K2E
- 60 sec Lunges
- 60 sec Single Arm KB Push Press
- 60 sec Box Jumps 24/20
*Rest 1 min
Mobility
- Lizard Pose w/Ext. Arms
- Seal Pose
- Dragon Pose

2019-01-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.12.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Indian Run w/Med Ball
Metcon
Metcon (Time)
Teams of 3
- KK Hill MB Run
- 200/140 Calorie Row
- 100 Hang P Clean 45/35
- 80 Thrusters 45/35
- 60 Squat Cleans 45/35
Core
Two Sets
- 60 sec Plank
- 30 sec Plank - R
- 30 sec Plank - L
- 25 Weighted Sit-Ups
Mobility
- Low Dragon
- Saddle Pose w/Archer Arms
- Foam Roll

2019-01-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.10.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Sled Push
- 200m Run
- 5 Burpees
- 10 KB Lunges
- 15 One Arm KBS
--------------------------------
- PVC Front Rack Stretch
- Banded Ankle Mobilization
Strength
Front Squat (5x3 q 2min)
*Increase weight from last week
Metcon
Metcon (Time)
7-6-5-4-3-2-1
- Deadlifts
14-12-10-8-6-4-2
- KBS
Then;
- 1-mile Run
Alpha: 2xBW; 53/35
Omega: BW; 44/26
Fitness: .75BW; 35/18-20
Mobility
- Seated Forward Fold
- Couch Stretch
- Foam Roll Lats/Hams

2019-01-09

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.9.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Two Rounds
- 7/5 Calorie Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- Sled Drag
- 10 MB Slams
- 10 MB Cleans
- 10 Lunges w/Pass-Through
- 10 Swimmers
Conditioning
Metcon (4 Rounds for reps)
Four Rounds
- 60 sec WBS
- 60 sec Alt. KB Snatch
- 60 sec Cal Row
*Rest 1 min
Alpha: 20/14; 53/35
Omega: 16/12; 44/26
Fitness: 14/10; 35/18-20
Mobility
- Saddle Pose w/Archer Arms
- Forward Fold
- Seal Pose

2019-01-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.8.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 10 KB Press
- 15 KBS
- 5 Burpees
- 10 Push-Ups
- 10 Goblet Squats
- 5 Box Jumps
- 10 RDL
________________________
- Tricep Stretch
Strength
Split Jerk (5x3 q 2min)
*Increase weight from last week
Metcon
Metcon (Time)
- 800m Run
- 21 Power Clean
- 400m Run
- 21 Burpee BJ Over
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Dragon Pose
- Lizard Pose
- Single Leg Forward Fold

2019-01-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.7.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 200m Run
- Sled Drag
- 5 Burpees
- 10 Goblet Squats
- 10 Glute Bridges
-----------------------------------------
- 5 Banded Backburns
- OH Banded Distraction
Strength
Bench Press (5x3 q 2min)
*Increase weight from last week
Metcon
Metcon (No Measure)
5min EMOM
- 5 Back Squat
- 5 Push-Ups
Alpha: BW
Omega: .75 BW
Fitness: .5BW
*Rest 2 min
Metcon (No Measure)
5min EMOM
- 5 Thrusters
- 5 Pull-Ups
Alpha: 115/75
Omega: 95/65
Fitness: 65/45
Mobility
- Thread the Needle
- Down Dog
- Foam Roll Hams/Glutes

2019-01-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.5.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- Bear Crawl/Crab Walk
- 50 DU/Singles
- 10 Lunges w/Pass-Through
- 15 KBS
Core Work
Two Sets
- 60 sec Plank
- 30 sec R Plank
- 30 sec L Plank
- 30 Russian Twists w/Med Ball
Metcon
Metcon (Time)
- KK Hill Run
- 100 DU
- 80 Air Squats
- 60 Lunges
- 40 KBS
- 20 Sit-Ups
- 10 Thrusters
Alpha: 95/65
Omega: 55/45
Fitness: DB G2OH
Mobility
- Foam Roll Hams/Quads
- Cross Shin Pose
- Seated Forward Fold

2019-01-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.4.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/100 Singles
- 10 Swimmers
- 10 Push-Ups
- 5 Good Mornings
- 5 Back Sqt
- 15 Calorie Row
----------------------------------
- OH Banded Distraction
- Banded Lizard Pose
Strength
Split Jerk (5x5@ Moderate Wt.)
*Increase from 12/21
Metcon
Metcon (Time)
- 50 Calorie Row
- 40 Push-Ups
- 30 Power Clean
- 20 Push Press
- 10 Rope Climbs
Alpha: 95/65; Rope Climbs
Omega:75/55; 20 Strict Pull-Ups
Fitness: 55/45; 30 Ring Rows
Mobility
- Thread the Needle
- Dragon Pose
- Foam Roll Hams/Glutes

2019-01-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.3.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10/8 Calorie Row
- 20 Lunges
- 10 Sit-Ups
- 5 Push-Ups
- 5 RDL
- 5 P Clean
- 5 Shoulder Press
- 5 Front Sqts
Strength
Front Squat (5x5 q 2min)
*Increase from last week
Metcon
Metcon (Time)
Four Rounds
- 30 Abmat Sit-Ups
- 21/15 Cal Row
- 12 Hang P Clean
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Seal Pose
- Dragon Pose
- Single Leg Forward Fold

2019-01-02

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.2.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 25 DU/35 Singles
- 10 Lunges w/Pass-Through
- 10 Push-Ups
- 10 Ring Rows
- 15 KBS
- 10 Goblet Sqt
- 5 Burpees
---------------------------------
- Front Rack Stretch (PVC)
- 5 Banded Blackburns
Strength
Bench Press (5x5 q 2min)
*Increase from last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
- 1 Power Snatch
- 2 Back Squats
- 3 Thrusters
- 40 Doubles/Singles
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Child's Pose
- Saddle Pose
- Lizard Pose

2019-01-01

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

1.1.2019 Alpha Omega Sports Performance/CrossFit AOP WOD
***9AM ONLY***
DROM
Warm-up
- 400m Run
- Gather up weights and Warm-Up
Metcon
Metcon (Time)
Accumulate 2019lbs for meters for Each Movement
- G2OH
- Deadlift
- Row/Run
Then:
Metcon (Time)
20 Rounds
- 1 Power Clean
- 9 Over The Bar Hops
Alpha: 135/95
Omega: 115/75
Fitness: 75/55
Mobility
- Foam Roll and Stretch as Needed

2018-12-31

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.31.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***Happy New Year's Eve***
8AM Only
DROM
Warm-up
- Gather items and warm-up
Metcon
Metcon (Time)
31 Reps of Each
- Push Press
- Pull-Ups/Ring Rows
- Snatches
- Sit-Ups
- T2B
- Push-Ups
- Box Jumps
- Back Squat
- DU/Singles
- Thrusters
- Lunges
- Burpees
Then;
- 365m Row
Alpha: 75/55
Omega: 65/55
Fitness: 45/35
Mobility
- Foam Roll/Stretch As Needed

2018-12-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.29.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Musical Bears
Conditioning
Metcon (Time)
-1-mile Run
10 Rounds
- 7 Thrusters
- 7 Pull-Ups/Ring Rows
- 7 Burpees
Alpha: 75/55
Omega: 65/45
Fitness: 45/35
Mobility
- Foam Roll Hams/Quads
- Box Stretch
- Supine Twist

2018-12-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.27.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Burpees
- 10 Lunges w/Pass-Through
- 5 Shoulder Press
- 5 Push Press
- 10 Sit-Ups
- 5 Box Jumps
--------------------------------
- Front Rack Stretch/Grind Forearms
- Banded Ankle Mobility
Strength
Front Squat (5x5 @ Moderate Wt)
*Heavier than last week
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
2-4-6-8-10-12-14...
- Push Press
- T2B/K2E/Leg Raises
- Box Jump 24/20
Alpha: 115/75
Omega: 95/65
Fitness: 55/45
Mobility
- Twisted Cross
- Dragon Pose
- Seal Pose

2018-12-26

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.26.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
Happy Kwanzaa
Happy Boxing Day
***8AM ONLY***
DROM
Metcon
Metcon (Time)
Partner-Up
- 100 DU/Singles
- 80 Sit-Ups
- 60 Push-Ups
- 400m Run Together
- 40 Deadlifts
- 400m Run Together
- 60 Lunges
- 80 Air Squats
- 100 Calorie Row (Combined)
Alpha: 185/125
Omega: 135/95
Fitness: 115/75
*You Go/I Go
***Each complete all reps
Mobility
- Stretch/Foam Roll As Needed

2018-12-25

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.25.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
Merry Christmas
- Enjoy the day with family and friends

2018-12-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.24.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***8AM ONLY***
DROM
Warm-up
- 100 DU/200 Singles
- Select Weights and Warm-Up
Metcon
Metcon (Time)
Teams of 4
- 100 Deadlifts
- 100 Front Squats
- 100 Power Cleans
- 100 S2OH
- 1000 DU/2000 Singles
While Rowing
- 4000m Row
*Two Work/Two Rest
Alpha:135/95
Omega: 95/65
Fitness: 75/55
Mobility
- Foam Roll/Stretch As Needed
- Merry Christmas

2018-12-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.21.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Inchworms
- 10 Push-Ups
- 10 Swimmers
- 5 Strict Pull-Ups
- Banded Good Mornings
- 15 KB Deadlifts
- 10 KB Thrusters
---------------------------
- T-Spine Stretch
- Tricep Stretch
Strength
Split Jerk (5x5@ Moderate Wt)
Metcon
Metcon (Time)
- 200m Run
- 21 Deadlifts
- 200m Run
- 21 Thrusters
- 200m Run
- 15 Deadlifts
- 200m Run
- 15 Thrusters
- 200m Run
- 9 Deadlifts
- 200m Run
- 9 Thrusters
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Foam Roll Hams/Quads/Back
- Instep Series Stretch

2018-12-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.20.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 20/15 Calorie Row
- 10 Lunges w/Pass-Through
- 5 Figure Eights
- 10/10 Flutter Kicks
- 10/10 Scissor Kicks
- 10 KB RDL
- 5 Box Jumps
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
- 40/30 Calorie Row
- 30 Sit-Ups
- 20 KB Step-Ups
Alpha: 53/35x1
Omega: 44/26x1
Fitness: 18/13 x1
Mobility
- Seated Forward Fold
- Dragon Pose
- Twisted Cross

2018-12-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.19.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 1/2 Sled Push
- 100m Sprint
- 1/2 Sled Push
- 200m Sprint
- 20 Ring Rows
- 5 Shoulder Press
- 5 Bent Over Row
- 5 P Clean
- 5 Split Jerks
Strength
Thruster (5x5 @ Moderate Wt)
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Metcon (Time)
15-12-9 (Drops Allowed)
- Clean & Jerk
Omega: 95/65
Fitness: 75/55
Mobility
- Child's Pose w/Ext. Arms
- Down Dog
- Seal Pose

2018-12-18

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.18.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Burpees
- 10 Lunges w/Pass-Through
- 5 Banded Blackburns
- 10 Swimmers
- 5 Snatch-Grip RDL
- 5 Snatch Pulls
- 5 P Snatch
- 5 OHS
--------------------------------
- Banded Tricep Stretch
- Foam Roll Pecs
Strength
Bench Press (5x5)
*Heavier than Last Week
Metcon
Metcon (Time)
Four Rounds
- 400m Run
- 12 P Snatch
- 15 C2B Pull-Ups
Alpha: 115/75; C2BPU
Omega: 75/55; Pull-Ups
Fitness: 45/35; Ring Rows x2
Mobility
- Box Stretch
- Low Dragon Pose
- Frog Pose

2018-12-17

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.17.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 15 Calorie Row
- 10 Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 10 Lunges
- 10 BB Glute Bridges
-------------------------------
- Banded Lizard Pose
Strength Endurance
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Back Squats
Alpha: Avg. BW
Omega: .75 Avg BW
Fitness: .5 Avg BW
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Calorie Row
*Rest 3 min
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Front Squats
Alpha: Avg. BW
Omega: .75 Avg BW
Fitness: .5 Avg BW
Metcon (AMRAP - Reps)
Teams of 2
5min AMRAP
- Calorie Row
*Rest 3 min
Mobility
- Pigeon Pose
- Dragon Pose
- Fragon

2018-12-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.15.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 800m Indian Run w/MB
Conditioning
Metcon (Time)
Team Up
Two Rounds
- 99 Calorie Row
- 99 Box Jumps 24/20
- 99 Power Clean
- 99 Burpees
Alpha: 115/75
Omega: 95/65
Fitness: 75/55
*Teams of 3
Mobility
- Frog Pose
- Seated Straddle
- Low Dragon

2018-12-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.14.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- 5 Burpees
- 15 KBS
- 5 Push-Ups
- 20 KB RDL
- 200m Run
Metcon
Metcon (Time)
30-20-10
- Russian KBS
- Calorie Row
10-20-30
- Deadlifts
- 200m Run
Alpha: 70/53; 185/125
Omega: 53/35; 135/95
Fitness: 44/26; 95/65
Core
Two Rounds (Not for Time)
- 20 GHD Sit-Ups
- 60 sec Plank
- 20 Hip Extension
Mobility
- Roll/Smash/Floss Hamstrings
- Lizard Pose
- Forward Fold

2018-12-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.13.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
**Gym is OPEN until 4pm**
6pm Christmas/Holiday Party
DROM
Warm-up
- 10 Calorie Row
- 10 Scapula Push-Ups
- 5 Push-Ups
- 10 Banded Push-Ups
- 10 Sit-Ups
- 5 Banded Blackburns
- 10 Lunges w/Pass-Through
--------------------------
- Banded Tricep Stretch
- Foam Roll Chest
Strength
Bench Press (5x5@ Moderate Weight)
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
- 21/15 Calorie Row
- 18 Jumping Lunges
- 15 Sit-Ups
- 12 HRPU
Mobility
- Box Stretch
- Seated Forward Fold
- Smash/Roll Scapulas and Back

2018-12-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.12.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Gather Weights and Warm-Up
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
RX: 95/65
*Complete Similar to Song
1; 2,1; 3,2,1; 4,3,2,1; etc.
Mobility
- Instep Series Stretch
- Saddle Pose
- Foam Roll Quads

2018-12-11

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12.11.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Row
- 10 Goblet Sqt
- 5 Burpees
- 10 Jumping Air Sqt
- 5 Box Jumps
- 5 Strict Pull-Ups
---------------------------------
- PVC Front Rack Stretch
- Banded Tricep Stretch
Strength
Front Squat (5x5 @ Moderate Weight)
Metcon
Metcon (Time)
Three Rounds
- 500m Row
- 12 Burpees
- 21 Box Jumps 24/20
Mobility
- Dragon Pose
- Couch Stretch

2018-12-10

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.10.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 10 Calorie Row
- Bear Crawl
- 10 Jumping Air Squats
- 10 Scapula Push-Ups
- 5 Strict Pull-Ups
- 5 Shoulder Press
- 5 Push Press
- 5 Split Jerk
----------------------------------
- 5 Banded Blackburns
- Foam Roll T-Spine
- OH Banded Distraction
Strength
Shoulder Press (10 min heaviest)
Push Press (8 min to heaviest)
Split Jerk (6 min to heaviest)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
- 10/7 Calorie Row
- 10 WBS
Alpha: 20/14
Omega: 16/12
Fitness: WB Thrusters 20/14
Mobility
- Child's Pose w/Ext Arms
- Thread the Needle
- Twisted Cross

2018-12-08

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.8.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Inchworms
- 250m Row
- 10 Push-Ups
- 5 Broad Jumps
- 10 KBS
- 15 Sit-Ups
- 5 Strict Pull-Ups
-------------------------------------
- 5 Banded Blackburns
- OH Banded Distraction
- Banded Lizard Pose
Core
Two Rounds
- 15 GHD Sit-Ups
- 15 Hip Ext.
Conditioning
Metcon (Time)
5min AMRAP
15-12-9
- P Snatch
- Pull-Ups
Alpha:75/55
Omega: 65/45
Fitness: 45/35
*If not complete; record reps in notes
**Rest 5 min
Metcon (Time)
5min AMRAP
15-12-9
- Thrusters
- T2B
Alpha:75/55
Omega: 65/45
Fitness: 45/35
*If not complete; record reps in notes
Mobility
- Seal Pose
- Box Stretch
- Lizard Pose

2018-12-07

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.7.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Inchworms
- 200m Run
- 5 Burpees
- 250m Row
- 5 Strict Pull-Ups
Strength
Deadlift (1-1-1-1-1 q 2min)
*Increase Weight
Conditioning
Metcon (Time)
Three Rounds
- 500m Row
- 400m Run
*Rest 90 sec
Mobility
- Standing Forward Fold
- Cross Shin Pose
- Foam Roll

2018-12-06

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.6.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Drag
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 50 DU/Singles
Strength
Dips (5xME q 2min)
*Record Greatest
Conditioning
Metcon (Time)
- 1 mile Run
- 100 DU/Singles
- 30 Deadlifts
- 800m Run
- 50 DU/Singles
- 20 Deadlifts
- 400m Run
- 25 DU/Singles
- 10 Deadlifts
Alpha: 185/125
Omega: 135/95
Fitness: 95/65
Mobility
- Seated Forward Fold
- Seated Straddle
- Down Dog

2018-12-05

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.5.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Push
- 5 Burpees
- 5 Strict Pull-Ups
- 5 Snatch Pulls
- 5 Power Snatch
- 5 OHS
- 5 Banded Blackburns
Strength
Hang Snatch (1-1-1-1-1 q 2min)
Power Snatch + Hang Sqt Snatch
*Increase Weight
Metcon
Metcon (Time)
Three Rounds
- 400m Run
- 20 Power Snatch
- 20/15 Calorie Row
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Dragon Pose
- Lizard Pose

2018-12-04

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/13/18: Thursday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.4.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- Bear Crawl
- 5 Strict Pull-Ups
- 5 Burpees
- 5 Bent Over Row
- 5 Front Squats
- 5 Good Mornings
Strength
Hang Clean (1-1-1-1-1 q 2min)
Power Clean + Hang Sqt Clean
*Increase Weight
Metcon
Metcon (Time)
Partner-Up
Five Rounds
- 30 Pull-Ups
- 40 Burpees
- 50 Power Clean
Rd1: 45/35
Rd2: 65/45
Rd3: 75/55
Rd4: 95/65
Rd5: 115/75
Mobility
- Twisted Cross
- Thread the Needle
- Seal Pose

2018-12-03

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
12/12: All Day
- 12 Days of Christmas WOD
12/24: Monday
- Christmas Eve
- 8am Only
12/25: Tuesday
- Christmas Day
- Closed
12/26: Wednesday
- Boxing Day
- 8am
12.3.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 400m Run
- Select Weights and Warm-Up
Metcon
8 Crazy Nights (Time)
Eight Rounds
- 8 Hang P Clean
- 8 Front Squats
- 8 Push Press
- 8 Burpees
- 8 Pull-Ups
- 8 Push-Ups/Dips
- 8 Box Jumps
- 8 Sit-Ups
95/65
Mobility
- Foam Roll As Needed
- Down Dog
- Supine Twist

2018-11-29

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
11.29.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- Rowling
* Partner-Up
*Five Frames closest to 100m
*Penalty = 1 Burpee +/-
Conditioning
Metcon (Time)
Three Rounds
- 50/35 Calorie Row
- 200m Farmer Carry
- 3 Rope Climbs
Alpha: 53/35; Rope Climbs
Omega: 44/26; 9 Strict Pull-Ups
Fitness: 35/20; 15 Ring Rows
Mobility
- Seated Forward Fold
- Seal Pose
- Saddle Pose

2018-11-28

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

Save the Dates
12/7/18: Friday 6-9pm
- Ladies Night Hot Glass, Cold Brew
12/14/18: Friday 6pm
- Christmas Party
11.28.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Banded Blackburns
- 10 Push-Ups
- 5 Strict Pull-Ups
- 30 sec HS Hold
- 10 Banded Good Mornings
- 10 Jumping Air Squats
Strength
Dips (5xME q 2min)
Metcon
Metcon (Time)
- 200m Run/Row
- 21 Deadlifts
- 200m Run/Row
- 18 HSPU
- 200m Run/Row
- 15 Deadlifts
- 200m Run/Row
- 12 HSPU
- 200m Run/Row
- 9 Deadlifts
- 200m Run/Row
- 6 HSPU
Alpha: 225/155; HSPU
Omega: 185/135; Shoulder Press 95/65
Fitness: 115/75; KBSx3
Mobility
- Supine Twist
- Thread the Needle
- Twisted Cross

2018-11-27

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.27.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
Three Rounds
- 20 sec Jumping Jacks/10 sec Rest
- 20 sec Butt Kickers/10 sec Rest
- 20 sec Air Squats/10 sec Rest
-----------------------------------------------
- 5 Calorie Row
- 5 Air Squats
- 10 Calorie Row
- 10 Air Squats
Strength
Hang Clean (1-1-1-1-1 q 2min)
*Power Clean + Hang Squat Clean
*Increase Weight
Metcon
Metcon (Time)
Three Rounds
- 15 Hang P Clean
- 20 Air Squats
- 30 Calorie Row
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
Mobility
- Dragon Pose
- Pigeon on a Box
- 60 sec Squat Hold

2018-11-24

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11.24.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 1/2 Sled Push
- 200m Run
- 1/2 Sled Drag
- 10 Jumping Air Squats
- 10 Push-Ups
- 5 Strict Pull-Ups
Metcon
Metcon (Time)
Teams of 3
- 400m MB Run 20/14
Three Rounds
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
- 400m MB Run 20/14
Two Rounds
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
- 400m MB Run 20/14
One Round
- 30 Deadlifts
- 25 Hang P Clean
- 20 S2OH
Alpha: 135/95
Omega: 115/75
Fitness 95/65
*Run Together
*One Works/2 Rest
Mobility
- Seal Pose
- Saddle Pose
- Lizard Pose w/Ext. Arms

2018-11-21

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.21.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***Thanksgiving in the Gym***
- Bring a Side Dish or Dessert
DROM
Warm-up
- Set-Up for Workout and Identify Weights
Conditioning
Metcon (Time)
- 800m Run
- 60 KBS 53/35
- 50 WBS 20/14
- 40/30 Calorie Row
- 30 Box Jumps 24/20
- 20 Burpees
- 10 Pull-Ups
FUN
- Eat

2018-11-20

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.20.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 3 min Double-Under Practice
- 5 RDL
- 5 Power Clean
- 5 Front Squats
- 5 Good Mornings
- 5 OHS
- 5 Burpees
- 10 Sit-Ups
Metcon
Metcon (Time)
18 min AMRAP
- 30 DU/60 Singles
- 15 Power Clean
- 30 DU/60 Singles
- 15 T2B/K2E
Alpha: 95/65
Omega: 75/55
Fitness: 45/35
Mobility
- Low Dragon
- Frog Pose
- Down Dog

2018-11-19

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.19.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Lunges w/Pass-Through
- 10 Swimmers
- 10 Jumping Air Squats
Metcon
Metcon (Time)
24-20-16-12-8-4
- 400m Run
- Alt. KB Snatch
- Calorie Row
- KB Goblet Sqt
Alpha: 53/35
Omega: 44/26
Fitness: 35/20
Mobility
- Twisted Cross
- Thread the Needle
- Dragon Pose

2018-11-16

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.16.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 5 Burpees
- 200m Run
- 5 Push-Ups
- 5 Strict Pull-Ups
- 10 Jumping Air Squats
- 5 Snatch Pull
- 5 Muscle Snatch
- 5 Power Snatch
- 5 OHS
Strength
Hang Snatch (1-1-1-1-1 q 2min)
Power Snatch + Hang Sqt Snatch
*Increase Weight
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Alpha:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 115/75
- 6 Bar Muscle-Ups
Omega:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 75/55
- 12 Pull-Ups
Fitness:
- 12 Lateral Burpees Over Bar
- 9 Power Snatch 45/35
- 24 Ring Rows
Mobility
- Twisted Cross
- Box Stretch
- Lizard Pose w/Ext. Arms

2018-11-15

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.15.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 100 DU/Singles
- Sled Push
- 5 RDL
- 5 Back Squats
- 5 Good Mornings
- 10 Glute Bridges
_______________________________
- Banded Lizard Pose
- OH Banded Distraction
Strength
Deadlift (5-5-5-5-5 q 2min)
Conditioning
Metcon (Time)
"Running Annie"
- 100 DU/100 Singles
- 50 Sit-Ups
- 200m Run
- 80 DU/80 Singles
- 40 Sit-Ups
- 200m Run
- 60 DU/60 Singles
- 30 Sit-Ups
- 200m Run
- 40 DU/40 Singles
- 20 Sit-Ups
- 200m Run
- 20 DU/20 Singles
- 10 Sit-Ups
- 200m Run
Mobility
- Seal Pose
- Low Dragon Pose
- Cross Shin Pose

2018-11-14

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.14.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 250m Row Easy
- 200m Run
- 5 Burpees
- 5 RDL
- 5 Hang P Clean
- 5 Front Squats
- 5 Strict Press
- 5 Back Squats
Strength
Hang Clean (1-1-1-1-1 q 2min)
Power Clean + Hang Sqt Clean
*Increase weight
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
- Supine Twist
- Lizard Pose w/Ext. Arms
- Forward Fold

2018-11-13

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.13.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
DROM
Warm-up
- 200m Run
- Sled Pull
- 5 Burpees
- 10 Jumping Air Squats
- 5 Banded Blackburns
- 10 Push-Ups
Strength
Dips (5x ME q 2min)
Metcon
Metcon (AMRAP - Reps)
5min AMRAP
- 600m Run
**1 Round of Cindy**
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- ME C&J
Alpha: 115/75
Omega: 75/55
Fitness: 55/45
*Rest 3 min
Metcon (AMRAP - Reps)
5min AMRAP
- 400m Run
**2 Rounds of Cindy**
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- ME C&J
Alpha: 135/95
Omega: 95/65
Fitness: 65/55
*Rest 3 min
Metcon (AMRAP - Reps)
5min AMRAP
- 200m Run
**3 Rounds of Cindy**
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- ME C&J
Alpha: 155/105
Omega: 105/85
Fitness: 75/55
Mobility
- Twisted Cross
- Box Stretch
- Lizard Pose

2018-11-12

CrossFit

Alpha Omega Sports Performance/CrossFitAOP

11/21: Wednesday All Day
- Thanksgiving in the Gym
11/22: Thursday 8am ONLY
- Thanksgiving Day WOD
11/23:: Friday 8am ONLY
- Black Friday WOD
11.12.2018 Alpha Omega Sports Performance/CrossFit AOP WOD
***Veterans Day***
...8AM ONLY...
DROM
Metcon
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
Mobility
- Twisted Cross
- Dragon Pose
- Lizard Pose