Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Bench Press (8 Sets of 2 Bench Presss + 10 DB Rows)

Complete 8 Climbing sets of Bench Press. Superset (Follow immediately) your bench press with 10 Dumbbell Rows (5 Per arm).

Each set of bench should be heavier than the last. You should not fail here…..guys.

The dumbbell used for your rows should be heavy but should also allow for perfect movement.


Metcon (5 Rounds for time)

Every 3 Minutes x 5 Rounds

20/16 Calorie Row

15 Kettlebell Swings 70/55
Each row will have a time cap of 1:20 allowing a second group to start at the 1:30 mark.

You will need to hold 1200/900 to hit this mark.

Your Kettlebell swings are to be done American style and should be able to be done unbroken.

Metcon (6 Rounds for time)

Extra Credit

6x400M Run

2:00 Rest between each round.


CrossFit Alpha Dog – CrossFit

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Clean and Jerk

Complete 4 sets of 2 Reps at 80-85%. This is a weight that should be heavy, but you should not feel as if you are going to miss.

If you were here on Friday, add 10/5 Pounds.

These can be any style clean and jerk. You will not be on a clock (But you shouldn’t need more than 20 minutes. )

In between reps you should have a mental count down of 7-8 seconds to get into your second lift.

Metcon (Time)

For Time

60 Deadlifts 155/105

45 Hang Power Cleans 155/105

30 Shoulder to Overhead 155/105
This is “DT” straight through instead of 5 rounds.

You should be able to keep 3+ Reps for ALL movments with little break between. If you cannot, scale the weight.

Goal Time 5-7 MInutes

Time Cap 11 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

In honor of this week being the Crossfit Games, we will start of this week with a surprise! (kind of)


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

2 Rounds with a Partner

50 Deadlifts 225/155

40 Toes to Bar

30 Handstand Push Ups

40/32 Calorie Assault Bike

50 Pull Ups

1:2 Rest (Half)
You and your partner may split the work however you like. If you finish everything in 7 Minutes, start your 2nd round at 10:30 minutes (the 1:1 is the whole round).

Time Cap Per Round 12 Minutes (6 Minute Rest)

30 Minutes Total


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

300/250M Row

*Parnter Completes 8 HSPU Durning Rest*
Rotate on the Rower every 300/250M. YOur scale on the HSPU should give you some rest before you need to row again.

Scale For HSPU

1) Scale Reps

2) Hold for :20

3) Complete 1 Wall Walk

Rx+ Strict HSPU

Metcon (AMRAP – Reps)

8 Minute AMRAP


Strict Pull Ups


Sumo Deadlift High Pulls 95/65
Scale Pull Ups to negatives.

Keep proper mechanincs on the SDLHP. Last week we used 75/55 which may be appropriate for some.

Rx+ Strict C2BPU

Metcon (Time)

Extra Credit

5 Rounds

11 Sit Ups

22 Hollow Rocks