Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Front Squat (6×6 Front Squat)

Complete 6 Sets of 6 Front Squats at 60-65% of your best.

If you were here last Monday for the 5×8 you should be able to add 20M/10F. There is also an extra Set this week, but with less reps

You are not allowed to fail reps OR move poorly (look and listen to coaches here). If you need correction on your movement you should be dropping/maintain weight from last week, not adding.

Metcon (Time)

4 Rounds

21 Kettlebell Swings 53/35

30 Air Squats

9 Pull Ups
Like last week, look to do the kettlbell swings in large sets. Overhead.

Pull Ups should be done as an “afterthought.” No more than 1 minute per round here, and hopefully less. Scale reps first, then to ring rows.

Goal Time <8:00
Time Cap 12 Minutes

Metcon (Time)

Extra Credit

10x300M Row

1:00 Reset


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

For Reps in Consecutive Minutes With a Partner…

2 Rounds

Max Shoulder to Overhead 155/105

Max Chest to Bar Pull Ups

Max Power Cleans 155/105

Max Assault Bike Calories

3:00 Rest and then Complete again.
Partner one will complete the shoulder to overhead, and then partner 2 will have the next minute. the 3rd minute will be partner ones for c2b Pull ups. Continue in this fasion until completion.


185/125 Barbell

Muscle ups in place of C2B


CrossFit Alpha Dog – CrossFit

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Deadlift (5-5-5-5-5)

Use multiple sets of 5 to build to a heavy set of 5 on the Deadlift.

If you were here last Friday, have a plan to match or pass your last deadlift by 5-20 pounds. This will depend on how the deadlift looked / felt.

Metcon (Time)

3 Rounds

40 Double Unders

30 Wall Balls 20/14

20 Pistols
New rule, if something is going to slow you down (unless it is a breathing issue) scale it back. This is the key to beating time caps.

Scale double unders to 80 single unders.

Scale pistols to 20 Walking Lunges. (10R/10L)

Goal time 7 Minutes

Time Cap 12 Minutes


CrossFit Alpha Dog – CrossFit

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500m Row (Time)

Max Effort 500m Row
A 500M Row done well should leave you needing alot of time to recover.

Coaches allow some 200M pogressive builds in pace before starting this.


Set the monitors to 500M count down.

Metcon (Calories)

11 Minute AMRAP with Partner

20/16 Calorie Assault Bike
Every 20/16 Calories Rotate. Pace this at the rate you would imagine your 3rd or 4th round going. So, do not sprint your first one.

Metcon (Time)

Extra Credit


Ski Calories

Sit Ups


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

200M Run

16 Squat Cleans 135/95

16 Toes to Bar

400M Run

12 Squat Cleans 165/115

20 Toes to Bar

800M Run

8 Squat Cleans 215/145

24 Toes to Bar

1600M Run

4 Squat Cleans 245/165

28 Toes to Bar
This is (and should be for everyone) a running workout. The Toes to Bar and the Cleans should be a tough but should not slow you down more than 3-5 Minutes.

With the above being said, scale the weights on the bar so they are doable and scale the toes to bar to something where you can chip through the reps.

Time Cap 36 Minutes

Goal Time 24 Minutes

Metcon (Time)

Extra Credit

Accumulate 6:00 Hanging From Bar

(Single Arm / Mix Grip/ However)