Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

30/24 Calorie Assault Bike

30 Toes to Bar

30/24 Calorie Row

30 Burpee Front Rack Step Ups 50s/35s, 24/20
New Movement!

Burpee Front Rack Step Ups

Start with dumbbells on the ground. Complete a burpee between them. Stand and Clean the Dbs to your shoulders. Step up to FULL Extension on a 24/20 inch box.

If you movement is altered due to either the weight or the height of the box, scale. DO NOT go Rx if you feel the movement is going to be destructive. (Think falling, knees caving, hips leading your ascent, dropping DBs. ect)

Scale TTB to Knee Tuck Ups.

DONT lock the seat down (We are down one bike)

Start a second heat 3 Minutes After 1st.

You will need to share Dbs/bikes/rowers.


CrossFit Alpha Dog – CrossFit

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Clean (1 Clean + 4 Front Squats)

Final Week

“5×5” Front Squat from the floor.

Add 10/5 from last week or…

Complete 1 Squat Clean followed by 4 Front Squats for 5 total sets at the same weight.

Use 75-80% of your best Squat Clean. If you do not have a best clean to use, work to something where you can maintain posture and position through your front squats.

If you cannot squat clean, Power and complete 5 Front Squats. Don’t Force a squat clean.

Metcon (Time)

For Time

40 Push Jerks 75/55

35 Push Presses 75/55

30 Strict Presses 75/55

25 Bar Facing Burpees
Be sure you know the differene between each and be very strict with each movment.

Scale to maintain at least 5s on the strict presses. This should allow larger sets on the first two movements.

Sprint the burpees.

Time Cap 9 Minutes

Metcon (Time)

Extra Credit

10 Rounds

200M Assault Run

1:00 Rest
If runner is full..

300M Ski

1:00 Rest


CrossFit Alpha Dog – CrossFit

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Metcon (6 Rounds for time)

Every 2:00 x 6 Rounds

Dead Hang (1:15 Cap)

Odd Pronated

Even Supinated
Hang /Holdfor as long as you can within the 1:15 cap every 2 minutes for six rounds.

If you were here for the hang only, use whichever grip was more difficult.

Use a DOUBLE OVERHAND grip on the Deadlift hold. Also

Use 225/155 RX

The hang is to be done unbroken. Once you are down/ let go, wait for the next round.

Metcon (Time)

4 Rounds

15/12 Calorie Row

4/3 Rope Climbs

12 Bench Press 95/55
Start Heats 1:30 Apart.


Both benches and ropes will need to be shared. Leave one bar open for scaled weights (which will be a mandatory empty barbell).

You may use your feet on the rope climbs. Go as you are ready. Cycyle thorugh those waiting.

Scale rope climbs to a climb to standing.

Cap 14 Miniutes


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)


10 Minute AMRAP Cindy

5 Pull Up

10 Push Up

15 Air Squats


10 Minutes to Find a Heavy Single Power Snatch


100 Burpees For Time


10 Minutes to Find a Heavy Power Clean


“Flight Simulator”

Double Unders

Workout will start by 9:15 at the latest! This mean we will all be done at 10:15 so plan accordingly. Lets see how many people attend this years Thanksgiving WOD!!!

No more than 2 misses on each lift. You will likely be working in a group of 3-5 here.

Flight simulator is unbroken sets. So, if you miss in the set of 10 you must redo 10 before you move onto 15. Scale this to double single unders.

Record your lifts.

Power Clean

Power Snatch