Categorized as: WOD

3/18/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Deadlift (6 x 10 EMOM @ 50 %)

We have done this before. Check you history and likely repeat the same number here.

Complete these TOUCH AND GO. Do your best not to bounce the weights. So controll the eccentric just enough.

Metcon (Time)

7 Rounds

14 Wall Balls 20/14

7 Chest to Bar Pull Ups
Find a pace where you don’t have to stop moving.

All Wall Balls should be done unbroken. Scale the weight of the ball if you cannot.

Chest to bars will scale first to normal pull ups, and then jumping pull ups.

Rx+ Complete 3 RING Muscle Ups

Time Cap 10 Minutes

Metcon (Distance)

Extra Credit

7 Rounds

2:00 Row FAST

1:00 Row SLOW

3/16/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Time)

With a Partner complete..

3 Rounds

30 Wall Balls P1

30 Wall Balls P2

40 Toes to Bar Together

50/40 Calorie Assault Bike Together

Rest 3:00 Between Rounds

Time Cap 25 Minutes
Start With a different partner on each round of wall balls. These are completed 0-30-30-60.

3/15/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Class Format

Elevate Heart Rate AS MUCH AS POSSIBLE through the warm up.

Evening Classes this will be a looser schedule. We will talk and partner up. But warm up as you will and be ready when your time is called. I (Andrew) will be answering specific questions as everyone warms up.

0-6

Workout Talk / Warm Ups

6-16 (Group Warm Up)

2-3 Rounds

300M Row (Increasing Rate)

6 No Jump Burpees

8 Kip Swings

12 Overhead Squats

16-28 (Specific Warm Up 1)

2 Rounds

4 BFB

4 TNG Power Snatch

4BFB

1-4 Bar Muscle Up

1:00 Btwn Rounds

3:00 Rest Before Start

28-40 (19.4 Group 1)

42-50 (Specific Warm Up 1)

50-62 (19.4 Group 1)

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

3/14/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

5 Rounds

1 Minute Single Unders

2 Minute Row Calories

3 Minute Assault Bike
Cardio day 2!

Find a pace you can hold for 30 minutes straight and get after it!

This will be good for those of you whose legs are still sore.

Total…

Jumps

Calories

Calories

Metcon (No Measure)

Extra Credit

30 Turkish Get Ups

3/13/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (5 Rounds for time)

Every 5 Minutes x 5 Rounds Complete..

10 Bench Press 135/75

15 Bar Facing Burpees

20 Front Squats 115/75
Every round has a time cap of 3:00.

Bench Press should be able to be done unbroken. Start heats every minute and get up to 5 people to a bench.

Bar facing burpees require a two foot jump over the bar.

Front Squats should be able to be done unbroken.