Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Clean: Power Clean (Clean + 2 FS + 2 Jerks)

In 14 Minutes or less…

Build to a Heavy Clean + 2 Front Squats + 2 Jerks.

Both the Clean and the Jerks may be done any way.

Build up in weight smart. once you miss it is unlikely you will be able to attempt many more times due to the amount of reps.

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Start a new heat every 4 minutes.

If you get to muscle ups and cannot complete them, complete 30 strict pull ups/15 negatives.


CrossFit Alpha Dog – CrossFit

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Power Snatch (Build to a Heavy Single)

Build to a Heavy Single in 12 minutes or less WITH NO MISSES. If you miss, you are done.

This does not mean attempt a 1RM. Just feel some weight here.

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds Complete…

15/12 Calorie Bike

15/12 Calorie Row
Record your time every round of the 5.

Time cap per round on the bike is 1:20, start a second heat at the 1:30 mark.

You’ll want quick transitions here.

Rx+ 20/16 Assault Bike


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

With a Partner Complete…



Ring Muscle Up

Thruster 135/95



Deadlift 225/155

Ring Dip



Air Squat
Time caps listed will be per partner. This will keep one partner from working too much longer than another.


Partner 1 will complete all the work, and then partner 2 will complete all the work immediately after.

Scale for Ring Muscle Ups is first the number of reps (3-2-1) then Negatives on the Low Rings (20-15-10). No other scales.

Thruster weight should allow 2 or fewer sets.

Time Cap PER Parnter 5:00

(If Pt1 finishes at 3:00 Pt2 will have until 8:00)


Same style as Part A.

Scale on Ring Dips here will call for banded ring dips.

Deadlifts should be done in 3rds or greater.

Time Cap Per Partner 6:00


Pt1 does 50 Air Squats, then Pt2 does 50. 40 and 40. And So on.

Time Cap combined 11 Minutes

(33 Minutes If all Time Caps are hit)

Metcon (Time)

Extra Credit

10x500M Row

1:00 Rest Between Each

**Not for speed, think smooth, contolled, consistent**


CrossFit Alpha Dog – CrossFit

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Power Clean (12×3 @ 70-75%)

Every :30 for 12 Rounds complete 3 Touch and Go Power Cleans.

Try to see past rounds 1-6 to gauge difficulty. Edge on the side of your cleans being too light.

Metcon (Time)

2 Rounds

50 Single Arm Dumbbell Shoulder to Overhead 50/35

25/20 Calorie Assault Bike
You must complete the Shoulder to overhead in 10s. You may Complete all reps on one side, but it isn’t recomended.

Do not switch arms at any increment other than 10.

Start Heats every 2 minutes, trying to get those who will move quicker throught the workout up first.

Bikes will be first come first serve. For Large classes, you may have a few rowers out. Complete 30/25 calories here.

Time Cap 11 Minutes

Rx+ 70/ 50


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5 Sets of 12 Reps)

Increase 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.


“Butt Destroyers”

Metcon (AMRAP – Reps)

10 Minute AMRAP


Pull Ups

**100 Double Unders Between Each**
Complete 4 Pull Ups, and DU. 8 Pull Ups, then DU. Complete this for the 10 total minutes.

Scale Pull Ups to Ring Rows and use a 5-10-15-20… Rep Scheme. No bands, No jumping or negatives.

Scale Double Unders to something you can complete within a minute. 100 Single unders if you can complete no doiuble unders.

Record Total Pull Ups


Bar Muscle Ups


Metcon (Time)

Extra Credit

8 Rounds

20 Calorie Ski

1:00 Rest