Categorized as: WOD


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Females use a 35# Barbell.

If you cannot complete the overhead squats in good positions with the barbell Scale to a PVC Pipe for both the overhead AND Back Squats.

Metcon (Time)

Extra Credit

30 Dball Over the Shoulder AHAP


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Power Snatch (EMOM 8×6 TnG)

Every minute for 8 minutes complete 6 touch and go snatches. Many of you have done this before and will have weights listed to use as reference.

If you have never done this before look to use something lighter than you assume. 40-55%

Move as easily as possible. Practice your breathing

Metcon (Time)

For Time

10 Muscle Ups

100 Push Press 75/55

1,000M Row
Scale for the Muscle Ups will be 20 Negative Ring Dips. Either you can scale the number of muscle ups to be completed under 2:00 OR I would like you completing the designated scale.

Push Press should be able to be maintained in sets of 10+

Start Heats every 4:00 Due to the row/rings.


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Front Rack Lunge (5 Sets of 12 Reps)

Use 50-60% of your best front Squat for your 5 sets today.

OR. If you have completed the 5x12s, look back in wodify and use a PREVIOUSLY COMPLETED weight.

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.


Metcon (AMRAP – Reps)

7 Minute AMRAP

20 Squat Cleans, 135 / 95

20 Squat Cleans, 185 / 125

20 Squat Cleans, 225 / 155
You should do this whole workout in singles.

Your first bar should be able to be done in 3-4 minutes or quicker (for scaling purposes).

You should be able to move through the seocnd bar.

If you anticipate the thrist bar, it should be heavy but doable. Expect the first forty to take longer than you think.

Metcon (Time)

Extra Credit

10K Assault Bike


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Crossfit Team Series Workout 1

With a Partner Complete..

7 Minute AMRAP

Synchro Bar Facing Burpees

Metcon (Time)

CrossFit Team Series Workout 3

With a Partner Complete..

21-15-9 reps for time of:

Synchronized pull-ups

Synchronized deadlifts, 225/155 lb.
12 Minute Cap


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)


5 Thrusters EMOM:

00:00-04:00: 75/55#

05:00-09:00: 95/65#

10:00-14:00: 115/75#

15:00-19:00: 135/85#

Scale this workout so you end up working for 20+ Minutes.

Many of you will want to begin with an empty barbell. and add the 20/10 pounds from there.

It would be a good idea to shar a barbell with a partner for quick weight transitions and to use less plates. Start on the opposite :30.

Keep the number of 10s used to a minimum.