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Tuesday, 8/8/17

WOD

5 RFT of

  • 200 Meter Farmer’s Carry
  • 20 DB Push-ups
  • 10 DB Bent Over Rows

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#

WOD

Push Jerk

5×3 @ 80% of 1RM

15 Minute AMRAP of

  • 30 Air Squats
  • 20 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

“Dallas 5”

From 0:00-5:00, AMRAP:
Burpees
From 6:00-11:00, AMRAP:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
From 12:00-17:00, AMRAP
Turkish Get-Ups (40/30 lb Dumbbell)
From 18:00-23:00, AMRAP:
7 Snatches (75/55 lb)
7 Push-Ups
From 24:00-29:00, AMRAP:
Row (calories)
Rest 1 minute between each station. Complete as many reps as possible at each 5-minute station.

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

WOD

Back Squat

5×2 @ 85% of 1RM

4 RFT of

  • 20 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#20)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

For time:

21-15-9 of

  • Calorie Row
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

Rest 5 Minutes

21-15-9 of

  • Calorie Row

along with

5-3-1

  • Rope Climbs (L2: 3-2-1, L3: 15-9-3 Rope Get-ups)

Join us for a special viewing of this year’s Reebok CrossFit Games right in our own gym!

We’ll be holding a special (and super secret!) WOD and various fitness challenges throughout the day!

You are more than welcome to bring in your favorite dish, snacks, and/or drinks to share!

Check out the Facebook Event Page here!

We’ll see you then!


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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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