Categorized as: WOD


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (5 Rounds for time)

Every 6 Minutes x 5 Rounds

9 Thrusters 95/65

12 Push Ups

36 Air Squats

12 Push Ups

9 Thrusters 95/65
Goal on every round should be to do the thrusters unbroken. If this is not possible due to the weight, make these lighter.

Perfect push ups, hips leave floor with torso.

Time Cap PER Round is 4 Minutes. (This gives 2 minute rest no matter what.)

Rx+ 115/75

Metcon (Time)

Extra Credit

2K Ski
Will need to wait for others, sub 2k Row if time crunched.


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Back Squat (6 Sets of 3 Reps)

Complete 6 sets of 3 reps all at the same weight.

Use 80-82% of your best Front squat.

If you do not have a best Front squat, use something you are sure you will not miss,

Metcon (Time)

For Time

50 Chest to Bar Pull ups

*Every Break Complete 30 Double Unders*
Choose a scale where you will not be breaking into singles.

Ring Rows in sets of 10 are the scale if you cannot do pull ups.

Rx+ 100 Chest to Bar

Time Cap 9 Minutes

Metcon (Time)

Extra Credit

8x500M Row

1:00 Reset


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Time)

Complete the following with a partner..

400 Wall Balls 20/14

200/160 Calorie Row

50 Squats Cleans 135/95
Complete no more than 40 wall balls before switching.

Rotate on the Rower every 20/16 Calories.

If you drop the bar on the cleans you must rotate, so go touch and go if you want to do more than one rep.

Time Cap 30 Minutes


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Class Format

How you should be looking at 18.4..

LISTEN TO YOUR JUDGE AND BE A LEGIT JUDGE. If you didn’t watch my facebook video, the person performing the workout CANNOT see their feet. No rep them if they do not complete a rep. Don’t try to be nice about it. It either counts or it doesn’t.

Similar to the past few weeks, first answer if you are here to get a good workout, OR you are looking to place as high as possible in the Open.

1) If you know you can handle the HSPU, go Rx. Break up the Deadlifts. EVERYONE break up the deadlifts.

2) If you are uncertain about the hspu probably try anyway, ask a coach what they think you should do, thats what they are there for.

3) If you know you will not get a hspu, scale the weight and do the hand release push ups.

Warm Up (Or coaches choice)

10 Minute AMRAP

500M Row

Inchworm 10M

10 Banded Good Mornings

5 Cat Cows

Specific Warm Up

A)Warm up deadlift to something heavier than working weight in 3s

– Do this together according to deadlift weight and workout capcity.

B) Partner A Complete (Partner B complete after Partner A has completed 18.4)

5 Deadlift @ weight


3 Deadlift @ weight


Rest 1:00

**If not anticipating heavier round repeat**

*If anticipating Heavier Round complete..*

3 Deadlift @ Heavy

HS Walk 5-25 Feet

3 Deadlift @ Heavy

Hs Walk 5-25 Feet

Rest 4-6 Minutes and Go

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Push Press (5-5-5-5-5)

Build to a single heavy set of 5 using sets of 5. This does not need to be a PR and when you fail, you are done.

Use ALL of 15 minutes.

Pause at the shoulder for each rep.

Metcon (Time)

For Time

2K/1.7K Assault Bike

75 Sit Ups

30 Strict Toe to Bar OR Strict Knees to elbows.
BE SURE your bike is not set to miles. (PS stopping switching the bike to miles)

For the Strict toes to bar you are not allowed any sort of leg swing for these to be considered RX. Scale the number of reps before scaling the movement.

Strict knees to elbows have your knees actually touching your elbows. Not your arm pits.

THEN scale to a knee tuck as high is possible.

11 Minute Cap

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

Try a free workout on Saturdays!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!