WOD

4/26/18

CrossFit Alpha Dog – CrossFit

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Shoulder Press (5 Strict Press + 12-15 Ring Rows)

Climb to a heavy set of 5 on the strict press. Use as many sets as you want to.

After EVERY set of shoulder press, complete 12-15 ring rows. If you can, do them supine.

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

4 DBall OR Sandbag over the shoulder

400M Run
These heats can be staggered on the minute, so people can share objects.

Males should look to use the 100 or 150 Ball/Bag

Females should look to use the 70/100 Ball.

Metcon (Time)

Extra Credit

8 Sets

50 Single Unders

10 Slam Balls 30/20

:30 Rest

4/25/18

CrossFit Alpha Dog – CrossFit

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Deadlift (Build to a Heavy Single)

Take upward of 20 Minutes to build to a Heavy Single Deadlift

Use the previous few weeks 3’s to get an idea of what you should be able to do here.

Metcon (Time)

With a Partner Complete…

2,000M/1,800M Row

5K/4.5K Assault Bike

*Rotate Every 2:00 and Complete 10 Push Up Buy in*
Begin the workout with 10 Push Ups, then get onto either the rower or the assault bike. Make your way toward the designated distance. Every 2:00 you will need to get off the machiine, complete 10 More push ups, and switch machines with your partner.

Time Cap 14 Minutes

Rx+

Strict HSPU

4/24/18

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

21-15-9-9-15-21

Hang Power Clean 95/65

Front Squat 95/65

Toes to Bar

*Complete 50 Double Unders Between each Set*
Notice the time cap, move through the workout at a rate where you know it will take AT LEAST 15 minutes and upward of 25.

Workout starts with 50 double unders.

Scale toes to bar to whatever will aloow you to continue moving.

Scale double unders first to 20, then to 100 single unders.

25 Minute Time Cap

Metcon (Time)

Extra Credit

100/80 Calorie Bike

EMOM (Including 0:00) Complete 10 Air Squats
Dont Sprint anywhere. Your end pace should be the same as your start pace.

4/23/18

CrossFit Alpha Dog – CrossFit

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Back Squat (Build to a Heavy Single)

Take upward of 20 Minutes to build to a Heavy Single Back Squat.

Use the previous few weeks 3’s to get an idea of what you should be able to do here.

Metcon (Time)

8 Rounds

10 American Kettlebell Swings 70/55

10M Single Arm Farmers Walk Right

10M Single Arm Farmers Walk Left
American kettlebell swing ends overhead AND they should be able to be done unbroken for most of your rounds. 5/5 at the least.

Keep as neutral a spine as you can while walking. DONT WALK/RUN. Just a decent walk pace.

11 Minute Time Cap

Rx+ 97/70

Metcon (Time)

Extra Credit

6 Rounds

500M Row

20 Sit Ups

4/21/18

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

In Teams of Three Complete..

1-10 Squat Clean and Jerk 135/95

2-20 Chest To Bar Pull Ups (2s)

3-30 Row Calories (3s)
We are keeping the Chest to Bars 🙂

Each Person will complete 1 Squat Clean and Jerk in Order. Then 2 C2B. Then 3 Row Cals.

Then Each Person will Complete 2 Squat Clean and Jerks. Then 4 C2B. Then 6 Row Cals.

Continue this way until complete or until the time cap. (Likely the Cap)

Time Cap 30 Minutes

Rx+

165/115 Bar

Bar Muscle Ups

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