Categorized as: WOD


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)

15 Rounds

1 Power Clean 155/105

3 Bar Facing Burpees
View this as 15 Power Cleans and 45 Burpees. Pace Accordingly.

Time Cap 8 Minutes

Rx+ 225/155

Metcon (Calories)

Extra Credit

8 Rounds

1 Minute Assault Bike @ 70%

1 Minute Rest


CrossFit Alpha Dog – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you can perform the workout RX…. Do so.

Dont wear the black tac vests. they are owned by members. You may use the brown ones or the sand filled vests.

Scale reps beofre you scale movement. A good sub is Half murph






Time Cap (Try to finish within the class)


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

10 Rounds (Alternating w Partner)

15/12 Calorie Assault Bike

9 Hang Power Cleans 155/105

6 Shoulder to Overhead 155/105
Partner 1 will complete an entire round, and then 2 the next round. So, 5 rounds each.

Cap 25:00


CrossFit Alpha Dog – CrossFit

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Deadlift (5 Sets of 4 @ 75%)

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.

Metcon (Time)

For TIme

30 Handstand Push Ups

20 Front Squat 95/65

10 Squat Cleans 145/95

20 Front Squat 95/65

30 Handstand Push Ups
Scale HSPU to 8 Wall Walks. The HSPU Should take no longer than 2:00 if attempting.

Weight on the barbell should be don in 3 sets or less. And the cleans may be done in singles.

Time Cap 9 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

Segmented Triple 3

3 Rounds

1,000 Meter Row

100 Double Unders

1 Mile Run
Todays is long! Expect to get going soon after you arrive.

Ideally each time will look like


3:30-5 Minutes


1:00-2:30 Minutes


6:30-9:00 Minutes

If any of these do not see possible, scale the distance to fit the time domain. DO NOT DO SO BECAUSE ‘Its too hard” wahhhh.

Time Cap 48 Minutes.

(If not on the 3rd mile by 39:00 you time cap here)

Metcon (Distance)

Extra Credit

6 Sets

5 HIGH Box jumps.

2:00+ Rest

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

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Try a free workout on Saturdays!