Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time


Row Calories

Toes to Bar

Dumbbell Box Step Overs 50/35
Start a new heat every two minutes. Rowers become first come first serve after round 1.

On the DB Box step over, you will need two dumbbells (one in each hand).

Also on the DB Box Step Over both males and females will be using the 20″ side of the box. traverse the box LONG WAYS. This should make you need to take two steps to get to the other side.

Time Cap 23 Minutes


CrossFit Alpha Dog – CrossFit

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Front Squat/Back Squat (5 Rounds 3 Front Squat 5 Back Squat)

Complete 3 Front Squat IMMEDIATELY into 5 Back Squat. This will be the first of 4 weeks we will be doing this.

Use 70% of your best Front Squat. OR Something you can move well for the 3 FS.

If you were here last week, Males add ten pounds, Females add 5 pounds.

Metcon (Time)

For Time

16 D-ball / S-Bag Over the Shoulder 100/70

64 Push Ups

32 Burpees

16 Calorie Assault Bike
Rx Bag / Ball is 100/70. You should be able to finish these in 1:45 (which is the time cap). A second heat will be starting at the 2 minute mark, the 4, 6 and so on…

Go as hard as you can manage on the last bike.

Time Cap

10 Minutes

150/100 Bag or ball

Metcon (Time)

Extra Credit


Strict Pull Ups

20-2 (Evens)

Sit Ups
Scale pull ups to 2 Negatives every set.


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

Partner “Linda”


Deadlift 1.5 Bodyweight

Bench Press 1.0 Bodyweight

Squat Clean .75 Bodyweight
There is NO Standard weight on this workout. You and your partner will decide upon the weights you will use. If you do not want to disclose your bodyweight, that is okay! Just follow the guidelines below…

Complete all 20 Deadlift, then all 20 Bench, then all 20 Power Cleans. Next complete the 18s in order, 16s and so on. Complete work in most effective way for your group.

General Guidline

Do not alter the weight once you have decided as a duo. Hopefully one partner will help where another may struggle. That being said, be smart about your group and weights choosen. Coaches should help.


Should be able to do 3-5 Reps OR MORE at a time. If you can handle more becasue a teamate needs to go a little lighter, that is okay.

Bench Press

Should be able to do 6+ reps from the start. These get tough quick. Use a spotter.


Quick singles or double here. Think quick transitions.

Be smart, have fun, NO BAD POSITIONS and good bracing on all pulling.

Time Cap 27 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (2 Rounds for reps)

Warm Up

1 Round

Tabata Air Squats

Directly into

1 Round

Tabata Wall Balls 20/14
A Tabata round is 8 intervals of :20 on and :10 off. The clock will be set to 16 rounds here. score this as total number of air squats and total number of wall balls.

Metcon (6 Rounds for time)

Every 5:00 fir 6 Rounds

20/16 Calorie Row

400m Run

15/12 Calorie Assault Bike
Start a new heat every 3 Minutes. Faster bikers up front.

The entire Workout you should be attempting to do at one steady pace. That being said, the intervals will come quick if you begin to fall of / start out too hot.

Each Round will have a 4:00 Time Cap

The Time Cap will Leave you with..

1 Minute on the Row

2 Minutes on the Run

1 Minute on the Bike

You may play to your strengths to make up for areas you may be slower.


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

21-15-9 Strict Press @ 70%

Toes to Bar


Push Press @ +20/10

V Sit Up


Push Jerk @ +20/10

Barbell Roll Out
You will start the workout with a weight on the bar you can Press for AT LEAST 8 Reps. If you cannot, it is too heavy. You will also need to know you can push press and jerk the weights when fatigued.

Males add 20 pounds to there pressing bar. Females add 10 pounds.

Toes to bar scale are knee tuck ups.

Coaches will demo the barbell roll out.

Time Cap

8:00 Per round.

24:00 Total

Metcon (Calories)

Extra Credit

14 Rounds

:30 Hard Assault Bike

:30 Rest

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