CrossFit Alpha Dog – CrossFit

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Front Squat (4 Sets of 5 Reps)

Complete 4 Sets of 5 Reps at 80 % of your best front squat. If you were here for the “5×5 from the floor” Continue whichever weight will be heavier.

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
If you can complete the movements, go rx if you can finish a good amount of the work. If not, Scale to 30-20-10 Push Ups.

Time Cap 8 Minutes

If you Finish under 4:00, Complete again @ 8:00.

Metcon (AMRAP – Rounds)

Extra Credit “Fortitude”

30 Minutes

Even Minutes) 15 Burpees

Odd Minutes) 15/12 Calorie Row
Coaches, dont use the rowers to warm up.


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

50/40 Calorie Row

40 Wall Balls

30 Toes to Bar

20 Power Snatches 115/75

10 Dball Cleans AHAP

Rotate working Partner Every Minute
Partner 1 gets even minutes partner 2 gets odd minutes. Make your way through the workout picking up where each other leave off.


CrossFit Alpha Dog – CrossFit

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Bench Press (Build to a Heavy set of 5)

Using sets of 5, build to a heavy set of 5 on the bench press.

If you fail, you are done.

When you get heavy be sure to use a spotter.

Metcon (Time)

6 Rounds

2 Clean and Jerks 155/105

4 Chest to Bar Pull Ups

8 Lateral Burpees over the bar
Everything should allow constant movement. If anything is going to stop you, scale.

Clean and jerks should be singles.

Chest to bars can be singles.

Time Cap 10 Minutes



Bar Muscle Ups


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

8 Rounds

:30 on :30 off

Seated Overhead Hold
(Same as last week)

Many of us will be using an empty barbell.

Start in a seated position on the floor with your legs in front of you (and locked out).

Hold the barbell overhead.

Place an emphasis on a neutral body position (do not overextend).

Also, focus on driving the back backward for the duration of your :30.

If done correctly, you should feel the muscles of your mid back light up.

If this is easy for you, add weight. But not mamy people will go higher than an additional 20 pounds.

Check your ego on this one. Done for postion, not max weight.

Metcon (Calories)

Teams of 3

20 Minute AMRAP

Max Assault Bike Calories
Try to keep all male/female teams.

Nexttry to all keep the same seat height.

Discuss with your team a strategy to get the most combined calories out of your 20 minutes.


CrossFit Alpha Dog – CrossFit

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Deadlift (Build to a Heavy Deadlift)

Take up to 20 minutes to build to a Heavy deadlift. Have a plan based on the past 7 weeks as to how to reach a weight you haven’t previously lifted.

If you miss, it is unlikely you will make it your 2nd try.

No ugly deadlifts.

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Strict Ring Dips

9 KB Snatches Right 53/35

9 KB Snatches Left 53/35
Scale ring dips first to kipping, and the to banded. We will need to share rings.

If you are uncomfortable with the kb, you may use a dumbbell.

Metcon (Time)

Extra Credit

50 TTB

50 Sit up


50 Sit UP

50 TTB

*100 Du between each and starting with*
Be smart and probably scale reps to 25s.