Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Back Squat (Work up to a Heavy Single)


I have posted a few times about this over the past few days, so you should have been expecting it.

As you can see this is the only thing that we are doing today. So pleanty of time will be alotted.

Come in with some sort of a plan to run through with your coach about expected jumps to make.

We will also be doing this next week. So if today does not go your way, you will have another shot. AKA do not continue missing. If you miss, you teach yourself to miss.

Metcon (Time)

Extra Credit

7 Rounds

500M Row

21 Push ups


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

50 Pull Ups

100/80 Calorie Assault Bike

40 Pull Ups

80/65 Calorie Assault Bike

30 Pull Ups

60/50 Calorie Assault Bike

20 Pull Ups

40/30 Calorie Assault Bike

10 Pull Ups

20/15 Calorie Assault Bike
Time Cap 28 Minutes

Rx+ Muscle ups 30-25-20-15-10


CrossFit Alpha Dog – CrossFit

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Bench Press (5 sets of 5 Reps)

Complete 5 Sets of 5 Reps on the Bench Press.

These should be movable but decently heavy weights. You should never thinnk you will fail.

70-75% of your 1RM

Metcon (Time)


Calorie Row

Russian Kettlebell Swing 70/53
If there are not enough rowers, use bikes. ONLY IF THERE ARENT ENOUGHT ROWERS. 30-20-10 Calories.

Kettlebell swings shoyld be done in big sets.

Time Cap 10 Minutes

Metcon (Time)

Extra Credit

Repeat the workout but with


Row Calories

Lateral Burpees over rower


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

In each window complete…


Establish a Heavy 3 Rep Hang Power Clean


Work up to a Heavy Weighted Pull Up


7 Minute AMRAP Burpees to a Target
You are not allowed to run over on the times, ESPECIALLY THE BURPEES.

Record your numbers in the places below.

If you cannot complete weighted pull ups, consider a 5×5 negative segment.

Hang Power Clean (3 Rep Hang Power Clean)

Weighted Pull-ups (Heavy Weighted Pull Up)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon (Time)

Extra Credit

2,000M Row

500 Single Unders


CrossFit Alpha Dog – CrossFit

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Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Disregard the Murph type workout. We will be completing the Hero WOD associated with the event.

You should keep a whiteboard handy to keep track of your accumulated time. Once you hit 6 minutes, you are done.

Scale your total time if you are unable to consistantly hold :30+ seconds.