Wodify

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