Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Back Squat (4 Sets of 3 @ + 10/5)

Complete 4 sets of 3 back squats. If you have been following the progression add 10M/5F from your last week.

These should be heavy. Take extended rest and do not fail.

Final Week before 1 RM

Alpha Tester (Time)


Wall Balls 20/14

Everyones favorite workout from elements! Come out fast and hold on.

Goal Time 7-8:30 Minutes

Time Cap 11 Minutes

Metcon (Time)

Extra Credit

5 Rounds

500M Ski

25 Push Ups
Waterfall or row if multiple people doing ec


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

10 Rounds With a Partner

10 Deadlifts 185/125

20 Toes to Bar

30/24 Calorie Row

*Split Work However*
You can do whichever part of any round you like. Decide which way splitting the work would end up being the quickest.

Time Cap 26 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

For Weight


Bench Press

DBall / SandBag Over the Shoulder AHAP
This workout will be for weight on the bench press. YOU NEED TO DO THE 10 in ONE SET. I know its tempting to do this too heavy. Just don’t

A good rule of thumb would be 60-70% of your best bench press. If at any point you fail, you have gone too heavy.

We will need to share the ball and bags. So if multiple people are at the same object, rotate through one after another.

Time Cap 15 Minutes

Metcon (Time)

3 Rounds

30 Dumbbell Hang Clean and Jerks 50/35

200M Run
Hang Clean and Jerks will be split in half. So complete all 15 on your right arm and then all 15 on your left arm.

These should be able to be done unbroken on the first round or close.

No burpees today. Cool.

Time Cap 10 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

Superset A+B

5 Sets

A) 12 Barbell Rows

B) 30% Max Pull Ups

1:00 Rest Between Sets
Complete A and B one right after another. Rest after you have done both for 1 minute.

Bent knee

Hips back

Shoulders forward + Chest tall

Underhand grip

Pull toward belly button

There is no weight on the barbell row. The weight you choose to use you should be able to hold your body positition and keep the bar moving for all 12 reps without stopping.

Males think 115-185

Females think 55-125

You may share a Bar.

Base your pull up set off of the past few weeks of max pull ups we have done OR do a repeatable set number. If you cannot complete the SAME number every time, you have choosen too high.

Record weight on row.

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

40 Air Squats

20 Lateral Single Leg Step Ups Right

20 Lateral Single Leg Step Ups Left

Finish Each Round With Plank Hold
Each Round look at the 40-20-20 as a “buy in” to the plank

Males use a 24 inch box

Females use a 20 inch box

Plank Hold will be on elbows.

Score is time in plank per round. You may take breaks whenever you want, but remove this from your total estimated plank time per round.

*Remember this during your planks, a man from Aurora just held an 8 hour plank…*

Metcon (Weight)

Extra Credit

30 Turkish Get Ups



CrossFit Alpha Dog – CrossFit

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Metcon (Calories)

30 Minute AMRAP

2400M Run

100/80 Calorie Assault Bike

300 Double Unders

MAX Calories on the Rower
Heats will need to be done in group of 7. This is due to the number of Assault Bikes. Classes with more than 21 people will need to have people ski 120/100 Calories in place of the assault bike.

You may not run on the assault runner.

Start a new heat every 8 Minutes. Faster runners in the earlier heats.

The assault bikes will have a 7:30 time cap for your number of calories. You MUST restart the monitor to keep track of this.

Scale Double Unders to 500 Single Unders.

Score is calories on the Rower.

If you are in a possible third group, consider the extra credit up front.

Metcon (Weight)

Extra Credit

400M Waiters Walk AHAP

Rotate Every 100M
Object you carry can be anything but should be able to be done in two trips per 100M