Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

Every Minute for 32 Minutes..

Minutes 1-8

10 Deadlifts EMOM @ 50%

Minutes 9-16

Odd) Double Unders

Even) Toes to Bar

Minutes 17-24

8 Strict Press EMOM @ 50%

Minutes 15-32

Odd) Row Calories

Even) Lateral Burpees over Bar
Every Minute you will be completing work. This work MUST ALLOW REST. If it is not allowing at least :20 rest, you have under scaled.

Deadlifts and shoulder press (taken from the ground) both have to be done unbroken. In order to do this, it has to be overly easy on your first 1-4 sets.

On the 2nd and 4th sections you will work for :40 and rest for :20. Within this amount of time you should never be sprinting, but holding on to something sustainable.

Deadlift (10×10 EMOM)

Metcon (AMRAP – Reps)

Total Double Under Reps

Metcon (AMRAP – Reps)

Total Toes to Bar

Shoulder Press (10×8 EMOM)

Metcon (Calories)

Total Row Calories

Metcon (AMRAP – Reps)

Total Lateral Burpees over Bar


CrossFit Alpha Dog – CrossFit

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Walking Lunges (8x20M)

Every 1:30 Complete 20M Walking Lunges x 8
At the top of every :90 complete 20M of walking lunge steps. Hold the dumbbells (2 dumbbells)at your sides.

Use the same dumbbells for all sets. You can share with a partner and offset by :45.

Males think 35s +

Females think 35s –

Metcon (AMRAP – Reps)

12 Minute AMRAP


Wall Balls 20/14

Sit Ups
Continue past 35 if you make it that far. You may use an ab mat if youd like.

Metcon (Time)

Extra Credit

150/120 Calorie Assault Bike

E3MOM + Zero complete 20m HS Walk


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

With a Partner Complete..

25 Minute AMRAP


Synchro Power Snatches 135/95

:30 Rest


Synchro TTB

Synchro Air Squats

:30 Rest
The rest is there to allow a break and talk to your partner about your upcoming reps.

Scale to someone ideally using and completing the same movements.


CrossFit Alpha Dog – CrossFit

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Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
The notes here say rest as needed. But, today we will be following a timed format.

Minute 0 complete your 15 reps

Minute 5 Complete your 12 Reps

Minute 10 Complete your 9 Reps

This is something where you will probably want to do 4-6 reps TnG before hand and have an idea of how the weight is going to feel. You also only have ONE ATTEMPT. So if you fail your set of 15, which please make this improbable, you should not reattempt. Finish the 12 and 9 with everyone else. No questions.

Depending on how well you can cycle a barbell and how true your 1RM is, look to attempt 30%-60% here.

We have done this before, in the exact same format.

Metcon (Time)

With a Partner Complete…

42-30-18( 35-25-15 Female)

Assault Bike Calories

Thrusters 95/65

Pull Ups
Females complete the lesser calories (same reps on the other two movements)

Anyone can do any reps. Have a plan beforehand.

Time Cap 12 Minutes


CrossFit Alpha Dog – CrossFit

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Bench Press (6 Sets of Rep)

Complete 6 Sets of 1 all at the same weight. The weight to use is 10/5 pounds more than last weeks 6×2.

If you were not here last Thursday, shoot for 85%+


Metcon (AMRAP – Reps)

Every 3 Minutes for 5 Rounds Complete..

20/16 Calorie Row

1 Unbroken set of Muscle Ups
You have to assume you will get at least 1 rep every set to do muscle ups.

Scale today is a max hold at the bottom of a ring dip (1 Minute Max).