Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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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



Ski Calorie
Or Sit Ups


CrossFit Alpha Dog – CrossFit

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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


CrossFit Alpha Dog – CrossFit

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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


Assault Bike Calorie

Row Calorie


CrossFit Alpha Dog – CrossFit

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Overhead Squat (

(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


CrossFit Alpha Dog – CrossFit

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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


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