Categorized as: WOD

7/22/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Back Squat (5 Sets of 5 Reps)

These are to be done all at the same weight.

Use + 20/10 From where you finished you 3 Front squat and 5 Back Squat.

If you were not here for the 3/5s, use about 65-70% of your best BS.

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

10 Minute AMRAP

2-4-6-8-10-12 (Alternating)

Pull Ups

American Kettlebell Swings 70/55
Partner 1 will complete the round of 2 and 2

Then partner 2 will ALSO complete the round of 2 and 2.

Continue in this fashion for the 10 minutes.

Be sure to scale to work about the same amount of time as your partner.

Metcon (Time)

Extra Credit

21-15-9-15-21

GHDSU

Ski Calorie
Or Sit Ups

7/20/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Time)

In Teams of two complete…

150/120 Calorie Row

150/120 Calorie Bike

Every :90 Both Partners Must Complete..

8 Synchro Toes to Bar

4 Clean and Jerks 225/155
You can swich machines every round.

Clean and Jerks can be done by whoever.

25 Minute Time Cap

7/19/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Deadlift (Complete a Heavy 3, 5 and 8 Rep)

Work up to a Heavy 3 Rep, and then drop for a 5 rep, and then drop for an 8 rep.

None of these reps should have any sort of breakdown. ESPECIALLY THE 3 REP.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Keep your standard of movement high.

On benchmarks you don’t want to look back and wonder if you cheated yourself.

Metcon (Time)

Extra Credit

50-40-30-20-10

Assault Bike Calorie

Row Calorie

7/18/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Overhead Squat (5.5.5.5.5)

(Week 2/3)

Build to a SAFE set of 5 on the overhead squat.

You are not allowed to fail.

If you are unable to comfortably overhead squat with a barbell, complete multiple sets of 10 with either a dumbbell or a PVC Pipe.

Do all of these reps with a purpose! Don’t just look to add weight.

Metcon (Time)

With a Partner Alternate 8 Rounds of…

350/300M Row

20 Dumbbell Snatches 50/35
Complete full rounds before switching.

Dumbbell Snatches should be done quick and under 1 Minute

Time Cap 20 Minutes

7/17/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds

10 Strict Handstand Push Ups

15 Front Squats 135/95
Do not scale strict handstand push ups using a kip. You may do less reps, use an ab mat, or complete negatives. Another alternative would be a dumbbell strict press.

Time Cap 16 Minutes

Rx+

5 Rounds

15 Strict HSPU

30 Front Squats 135/95

Metcon (Time)

@ 20:00

50 Burpee Pull Ups
You may jump into these pull ups

Time Cap 10:00