Categorized as: WOD


CrossFit Alpha Dog – CrossFit

Ring Rows (6 Sets of 12 Dumbbell Row Submaximal Ring Rows)

Complete 6 Supersets of 12 Dumbbell Rows (As heavy as possible) directly into a Submaximal Ring Row set. Tak 60-90 seconds between sets.

For the dumbbell row, set up so you can post an opposite arm off of a box OR a bench. Chest tall Pull to about belly button level. 6 Right 6 Left.

Do the ring rows so you will get 8-16 reps. These most likely will not ned to be supine. Just keep tension on the ring.

Record TOTAL Ring rows.

Metcon (Time)

Teams of 2 Complete..

10 Rounds

15/12 Calorie Row

12 Toes to Bar
One Partner complete an ENTIRE round of the row and toes to bar, and then the other does the same. Each should be done above 85%.

Try to partner with someone who will keep a similar pace.

Scale toes to bar to knee tuck ups.

Metcon (No Measure)

Extra Credit.

Sprend 10-20 minutes opening up tight areas.

Think Ankles, Hips, shoulders.


CrossFit Alpha Dog – CrossFit

Metcon (AMRAP – Reps)

9 Minute AMRAP


Front Squats 155/105

Shoulder to Overhead 155/105

*Complete 6 Lateral Burpees after Every Round*
DO NOT count the burpees toward your final score. Just barbell reps.

The weight used on this workout should be able to be done UNBROKEN through at least the 3s. So, 3 Front Squats AND 3 Shoulder to overhead done before the bar is dropped. After this, you may break it up how you see fit.

You may Squat Clean your first rep.

You will Rest 6 Minutes befroe starting the second round.


245/165 Barbell

Metcon (AMRAP – Reps)

9 Minute AMRAP


Front Squats 135/95

Shoulder to Overhead 135/95

*Complete 6 Lateral Burpees after Every Round*
You will start this portion after a 6 minute rest.

Again only count the Barbell reps done.

Your goal should be to meet the reps you did in the first round here.



Metcon (Time)

Extra Credit

100 Alternating V-SitUps

EMOM 8 Hollow Rocks
Start with hollow rocks.

Alt V sit up has opposite hand touch opposite toe.


CrossFit Alpha Dog – CrossFit

Power Snatch (6 Touch and Go Power Snatches EMOM x 8)

This is a scheme we have done in the past for 6, 8, and 10 sets. If you have one of these use a comparable weight.

If you have not, look to use somthing you can cycle cleanly for all rounds. you should not fail due to the weight of the bar.

<50% of 1RM Power snatch

Metcon (2 Rounds for reps)

12 Minute EMOM

1) Max Double Unders

2) Max Chest to Bar Pull Ups
Max DOES NOT mean go unbroken if you will faulter toward the end. Think max sustainable.

Take whatever strategy you would like. End early, use a set rep scheme.

Record your Double unders first.

Record your Chest to Bars second.


CrossFit Alpha Dog – CrossFit

Front Rack Lunge (5×12 @ 55-60% 3 Rep Front Squat)

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.

If you completed these this time last year, look to sart 10-30 pounds lighter than your heaviest recorded set.

Metcon (AMRAP – Reps)

9 Minute AMRAP

12 Right Arm DB Snatches 50/35

12 Left Arm DB Snatches 50/35

12 Push Ups
Each arm you may (and should) start with the opposite arm of the previous round.

Perfect Push Ups! If you are unable to do a full perfect push up (no worming) scale to a box today. Focus on Full Range of Motion and body positions.


70/50 Dumbbell

Metcon (3 Rounds for time)

Extra Credit

3 Sets

1,500M Row

5:00 Rest
Keep the same time each row and keep S/M under 25.


CrossFit Alpha Dog – CrossFit

Metcon (Time)

With a Partner Complete…

200 Double Unders

100 Dumbbell Hang Power Cleans 50/35

200 Double Unders

100 Alt Dumbbell Snatches 50/35

200 Double Unders
Split all reps however you would like. Dumbbell weight should allow you to do 5+ reps on the Hang power cleans and moved “at will” on the snatches.

Hang power cleans you use 2 dumbbells. Snatches you use 1.

Time Cap 25 Minutes

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