Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Metcon (10 Rounds for reps)

On a Running Clock..

1:00 on 1:00 off x 6 Rounds

60 Double Unders

Max Burpees w/ Time Remaining


1:30 on 1:30 off x 4 Rounds

15/12 Calorie Assault Bike

Max Handstand Push Ups w/ Time Remaining
Each round the only reps counted toward your score are the reps after the buy in.

You should anticipate getting to, and completing reps after the buy in every round. If you do not, scale either the buy in or the… HSPU.

You should be completing the Bike in about a minute or less. The DU in less than :40. Scale number of reps to achieve this.

There is a 3 minute break between pieces.


CrossFit Alpha Dog – CrossFit

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Clean (Build to a Heavy Clean)

Take no more than 15 Minutes to Build to a Heavy SQUAT Clean. If you have been power cleaning the past few mondays, you may power.

If you miss twice you are done.

Metcon (Time)

4 Rounds

20 Dumbbell Snatches 50/35

10 Goblet Squats w/ DB 50/35
DB SNatches have to be alternating.

Hold the db however you want on the goblet squats while supporting it with your arms.

9 Minute Time Cap

Rx+ 70/50

Metcon (4 Rounds for time)

Extra Credit

4 Rounds

10 Burpee Box Jump Overs 24/20

20/16 Calorie Assault Bike

10 Burpee Box Jump Overs 24/20

2:00 Rest


CrossFit Alpha Dog – CrossFit

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Thruster (Build to a Heavy Thruster)

Take no more than 12 Minutes to Build to a Heavy Squat Clean Thruster.

If you are uncomfortable with the squat clean, you may power clean the bar and then complete a thruster.

If you miss twice, you are done.

“Double Fran” (Time)


Thrusters 95/65

Pull Ups
Many of you have done Fran. This workout will have a much different look to it. Consider breaking up reps from the start.

Scale Pull Ups today to jumping pull ups from a box.

There are TWO time caps today.

If you haven’t finished your first Fran by 6:00, you will attempt to have that done by 9:00 and that is your time cap.

If you have finished the first 21-15-9 by 6:00, your total time cap is 12 minutes.

Fran (Time)

Thrusters, 95# / 65#


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

8 Rounds

:30 on :30 off

Seated Overhead Hold
Many of us will be using an empty barbell.

Start in a seated position on the floor with your legs in front of you (and locked out).

Hold the barbell overhead.

Place an emphasis on a neutral body position (do not overextend).

Also, focus on driving the back backward for the duration of your :30.

If done correctly, you should feel the muscles of your mid back light up.

If this is easy for you, add weight. But not mamy people will go higher than an additional 20 pounds.

Check your ego on this one. Done for postion, not max weight.

Metcon (5 Rounds for reps)

Every 3:00×5 Rounds

250/200M Row

Max Set RING Muscle Ups
Old favorite.

If you can do any number of RING muscle ups, do do. Do not scale to bar.

Scale will be done on the rings. Try to do them supine.

Your set of muscle ups / Supine RIng Rows is to be done in one unbroken set.

Start a second heat on the 1:30


CrossFit Alpha Dog – CrossFit

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Deadlift (Build to a Heavy 1.1 w/ 5 Sec Negative)

Build to a Heavy Double deadlift. Complete these with a 5 second negative AND a complete stop on the floor.

Metcon (Time)


Box Jump 30/24

Dumbbell Snatch 50/35

Dumbbell Overhead Squat 50/35
Each movement should not be a struggle. If this is the case, or the movement is not comfortable, scale.

Scale OVHS to a Front rack squat.

Time Cap 10 Minute Time Cap

Metcon (AMRAP – Reps)

Extra Credit

5 Minute AMRAP

15 Sit Ups

5 VSit Ups