CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Time)

In teams of 3 Complete..


Pull Ups

Power Cleans 185-155-135-95

Toes to Bar

30/24 Row Calories
The workout flows like this..

P1 5 Pu

P2 5 Pu

P3 5 Pu

P1 5 PC

P2 5 Pc

P3 5 Pc

P1 5 TTB

P2 5 TTB

P3 5 TTB

and so on until completion.

Time Cap 26 Minutes


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Deadlift (5-5-5-5-5)

Use multiple sets of 5 to BUILD to a heavy set of 5 on the Deadlift.

If you were here last Friday, have a plan to match or pass your last deadlift by 5-20 pounds. This will depend on how the deadlift looked / felt.

This will be the last week we build here.

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
If you cannot do kipping ring dips, use a band. Stagger heats by 1 minute and first come first serve to the 8 sets of rings. You can switch off as you rest.

Make sure your push ups are done perfect.

Time Cap 15 Minutes


Go Strict

@ 15:00 Go rx

Record both


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

500m Row (Time)

Max Effort 500m Row
It says 500M Just to get your times to pace.

If you were not here last week, complete a Max effort in place of todays 300s and record here.

Metcon (4 Rounds for time)

4x300M Row

3:00 Rest between Each

Pace @ + (:02-:03) Seconds of your PR 500M
The 3:00 Rest can be close, if multiple people are using the same rower Do your best to guessimate off of a running clock.

Using your own rower, you can set the rest and distance to the machine.

Metcon (AMRAP – Reps)

With a Partner Complete..

10 Minute EMOM

10 Burpees

Max Hang Squat Cleans 115/75
Every minute (including zero) both partners have to complete 10 Burpees.

After the 10 Burpees are completed either partner can begin the hang squat cleans. You can do as many, per person, per round, as you would like. Don’t lose track of reps.

Metcon (Time)

Extra Credit


Slam Balls

Sit Ups


CrossFit Alpha Dog – CrossFit

View Public Whiteboard


Metcon (Time)

Pull Up Biathlon

400M Run

25 Pull Ups

400M Run

20 Pull Ups

400M Run

15 Pull Ups

*If you Break the Pull Ups complete 200M Penalty Lap*
Pull ups sets need to be done in 3 or less sets, scale the number so that this is possible.

If you cannot do pull ups complete this workout..

10 Negative Pull Ups

400M Run

8 Neg Pull Ups

200M Run

6 Neg Pull Ups

400M Run

4 Neg Pull Ups

400M Run

2 Neg Pull Ups

Time Cap 24 Minutes

Rx+ Muscle UPs

(18-15-12)If you can do a few muscle ups you can scale the amount.

Metcon (5 Rounds for time)

Extra Credit

5xMax Towel Grip Hang

1:00 Rest


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Shoulder Press ((5 Sets 2 Strict Press + 8 Push Press)

Complete 5 total sets of 2 Strict Press directly into 8 Push Press. You may take this from the rack.

Use the same weight for both of these. 85-90% of your best strict press OR a very heavy double.

If you were here last Tuesday, you may either stay at the same weight, or add 5 pounds.

Attempt to cycle your push presses quickly.

Metcon (Time)

For TIme

40/32 Calorie Assault Bike

40 Burpee Box Jump Overs 24/20

40/32 Calorie Assault Bike
Carry on with both movements with whatever you think will give you the best finishing time overall.

You must face the box on the jump overs.

Start a new heat every 3 Minutes. Time Cap will be 2:50 on the Bike on the first round and 4:00 on the second round. To keep track of this reset the monitor each time. Make bikes first come first serve.

Also, you may want quicker burpeeers going second.

Goal TIme <9:00
Time Cap 12 Minutes