Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Back Squat (4 Sets of 5 Reps)

Complete 4 sets of 5 Reps ideally using 20/10 pounds more than you finished with on the Front Squat / Back Squat Sequence.

If you were not here / did not follow the progression to the point where it was heavy, you may work slightly heavier.

This DOES NOT mean you should be struggling. Every set should be leaving room for growth (4 weeks).

Metcon (Time)

For Time


Burpee Box Jump Overs 32-20

*Complete a 200M Run at the completion of every round*
Pretty simple workout. Just go and try to beat the time cap.

No walking.

Finish with the run, start with the BBJO.

10 Minute Time Cap

Metcon (Time)

Extra Credit

6 Rounds on Assault Bike

15/12 Calories Hard

15/12 Calories Easy.


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds)

In Teams of 3 Complete

21 Minute AMRAP

A) 5-7-9-11-13-15.. Front Squats 135/95

B) 200M Run

C) 5-7-9-11-13-15.. Burpees

*Rotate Upon Completion of Every Athlete*
Every Partner will complete every part of the 5-200-5 before moving to the 7-200-7.

You must wait for each person to complete each peice before rotating.





And then the round increases.


CrossFit Alpha Dog – CrossFit

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Deadlift (5 Sets of 4 @ 75% +10/5)

Complete 5 total sets of 4 reps at 75% of your Best Deadlift. These should not be over the top heavy.

If you do not have a 1RM, work up to something challenging and work there.

If you were here last friday, add 10 pounds. Both male and female.

Metcon (Time)

For Time

80/65 Calorie Row

40 Handstand Push Ups

20 Power Snatches 95/65
Start a new heat every 5 Minutes. This puts a 4:45 Time Cap on the row.

If you cannot complete HSPU. Scale down to 10 Wall Walks. Chest to floor on the start, and the wall to finish.

Snatches SHOULD BE done touch and go. No singles.

Time Cap 11 Minutes

Rx+ Snatches @ 135/95


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

8 Sets

8 Strict Ring Dips

8 Strict Pull Ups

1:00 Rest Between Rounds
Look back to last thursday and try to accumulate more total reps.

Scale Reps before movement. So if you can complete 4 reps of each do so. If you can complete one movement but not the other, do so.

Scale ring dips using a band.

Scale Pull Ups down to 2-3 negatives.

Score is total reps completed as Rx with the proper rest time. Perfect score is 128.

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete..

15 Minute AMRAP

15/12 Calorie Assault Bike

3 Squat Cleans 155/105
The Squat Cleans should be heavy to the point where you need to do singles, but you should not miss. They should also not take you more than :45.

Sprinting the bike on a 15 minute workout is up to you.

Rx+ 225/155

Metcon (4 Rounds for time)

Extra Credit

4 Rounds

50/40 Calorie Assault Bike

3:00 Rest


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time


Thrusters 75/55

Toes to Bar

*Run 200M to Start Every Round*
This is our “Long” workout for the week. Know this and pace accordingly.

The thruster is light and this should allow you to remain unbroken for most of the sets.

DO NOT DO THE TOES TO BAR IN SINGLES. Keep a kip and do knee tuck ups. Or force yourself to keep a kip while doing toes to bar.

Time Cap 25 Minutes

Metcon (No Measure)

Extra Credit

Accumulate 200 Perfect Air Squats in sets of 20.
After watching murph, many of us need this.

Do it with out shoes.

Do not use a clock.

Focus on tension and position.

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