Categorized as: WOD

10/11/18

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

8 Rounds

10 Bench Press 135/75

20 Hollow Rocks

30 Double Unders

1:00 Rest
The Bench Press should be able to be done unbroken. If you cannot, scale the weight. DO NOT GO HEAVIER DO NOT ADD WEIGHT PER ROUND.

Spend no more than 1:00 on double unders. This can be 1:00 of practice.

Time Cap 25 Minutes

Metcon (Time)

Exta Credit

300 Air Squats

E2MOM (including 0:00) complete 10/8 calorie assault bike.

10/10/18

CrossFit Alpha Dog – CrossFit

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Metcon (4 Rounds for reps)

4 Rounds for Time

0-5

5 Minute Assault Bike

5-10

5 Minute AMRAP

20/16 Calorie Row

20 Lateral Burpees Over the Rower

10-15

–Rest–

15-20

20/16 Calorie Row

20 Lateral Burpees Over the Rower

20-25

5 Minute Assault Bike
Start heats 5 minutes apart. And keep them in the same order.

You should not be sprinting the bike at any point. Ideally you set yourself up to get more calories on your second set of bike cals.

Two foot take of and landing on the lateral burpees.

Back Squat (EXTRA CREDIT)

Complete 5×3 at a moderate load. Think 70% of your 1RM.

Do not get in the way of class doing these. Use the annex room where there are 4 racks.

10/09/18

CrossFit Alpha Dog – CrossFit

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Power Clean (EMOM x 8 2PC+J Singles)

Every Minute for 8 Minutes complete 2 Power Clean and Jerk SINGLES.

Complete the entire lift, and then drop before setting up for your second.

You should not anticipate failing here. Use 75-85% of your Best Power Clean

Metcon (Time)

For Time

50-35-20

Wall Balls 20/14

Pull Ups
Wall Balls should be able to be done in sets of 10s the entire time (with breaks less than 10s). If you do not see this happening scale the weight.

Pull ups need to be done in sets. This is a lot of pull ups (105). If you do not think you will be able to complete this number in the time cap first scale to 20-15-10 Reps. Scale the movement to ring rows. Nothing in between.

Time Cap 12 Minutes

10/08/18

CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5 Sets of 12 Reps)

ncrease 10/5 From Last Week.

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.

DO NOT GO TOO HEAVY.

“Butt Destroyers”

Metcon (Time)

For Time

400M Run

50 Box Jump Overs 24/20

60 Handstand Push Ups
Box Jump Overs can be any style. No hip extension required.

If you can complete HSPU safley, do so until the time cap.

Scale HSPU first to negatives, and then to 15 wall walks.

9 Minute Time Cap

Metcon (Time)

Extra Credit

3 Rounds

35/30 Calorie Ski

25 Sit Ups

10/06/18

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

Monster Chipper (Classes’ Choice)

400-300-200-100-50-25
25 Minute Cap

See the White board upon arival and vote.