WOD

8/26/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Back Squat (6×2)

Complete 6 Sets of 2 Reps on the Back Squat.

If you have been following the progression add 10/5. Do so depending on how the last few weeks have felt.

If you have not been around for the progression, look to use about 80-85% of your best back squat.

Metcon (Time)

For Time

30/20 Calorie Assault Bike

800M Run

30/20 Calorie Assault Bike
Start heats every 4 minutes. Get those who should be going quicker on the workout into the eaarlier heats to avoid overlap.

Time Cap 9 Minutes

Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds

500m Row

100 Double Unders

8/24/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (No Measure)

Workout to be determined by Number of People Showing Up.

So show up

8/23/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Deadlift (Build to a Heavy Deadlift)

Build to a Heavy Single Deadlift.

Heavy single never means “Go for a 1RM”

Just whatever you can do on the day

Metcon (AMRAP – Reps)

16 Minute AMRAP

40 Alternating Dumbbell Snatches 50/35

40 Pull Ups

30 Dumbbell Burpees 50s/35s

30 Chest to Bar Pull Ups

20 Devils Press 50s/35s

20 Bar Muscle Ups
Dumbbells will likely need to be shared.

Db Snatches need 1 DB

Db Burpees need 2 DB

Db Devils Press need 2 DB

The Dumbbell Burpee has you start chest on the ground between the Dbs and then come to standing while holding the dbs. No need to jump.

Stager heats by 2:30 minutes to help offest the dumbbells.

You may use kettlebells as well.

Metcon (Time)

Extra Credit

3 Rounds

1 Minute Plank

15 Ab Roll outs

8/22/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Back Squat (5×3 Back Squat)

Not a typo.

Seeing as we did this on Monday, be sure to take FEEL into account as you warm up.

Complete 5 Sets of 3 Reps on the Back Squat.

If you have been following the progression add 10/5. Do so depending on how the last few weeks have felt.

If you have not been around for the progression, look to use about 75-80% of your best back squat.

Metcon (Time)

For Time

1 Mile Run

150 Walking Lunge Steps
Run whichever mile you would like.

The walking lunge steps are to be done where ever you want once you enter the gym.

Time Cap 13 Minutes

8/21/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

28 Minute AMRAP

2k Assault Bike

50 Sit Ups

30 Ring Rows

30 Ring Dips

500M Row

50 Alternating DB Snatches 50/30
Refer to 2/15/17

Because of the amount of Assault Bikes, heats will begin every 5 minutes. Attempt to have the best Ring Row/Dipper in the first heat.

You and a partner will share rings due to the limited number of them. Set up a comparable ring height prior to the workout.

An Rx Ring Row today will have the ring height set so that the bottom of the ring is level with the belly button. From here, position yourself under the rings so that the straps are not angled at all. If the straps do angle (you move your feet) it is okay but it is not considered RX.

Scaling for ring dips will be using a band today (Most likely red). Do not adjust height mid workout. Also, YOU HAVE TO BE FINISHED WITH YOUR 60 RING REPS BEFORE YOUR PARTNER CATCHES YOU.

Rx+

2k Assault Bike

50 GHDSU

30/20 Muscle Ups

500M Row

50 Alt DB Snatches 70/50

Do not attempt Rx+ GHDSU if you are not experienced with them.

Weighted Pull-ups (5×5 Strict Pull Ups)

Extra Credit