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NOTE: There will be only one class today at 9am. We’ll see you guys there!

WOD

5 RFT of:

  • 22 Kettlebell swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 22 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 22 Burpees

WOD

Split Jerk

5×2 @ 70% of 1RM

4 RFT of

  • 10 Alternating Pistols (L2: to Medball, L3: to box)
  • 16 Alternating DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

For Time:

  • 60 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 40 Push-ups
  • 30 Sit-ups
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

WOD

The “Anson, we’ll miss you!” WOD

5 Rounds within 30 Minutes of:

  • 20 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 4 Bar Muscle Ups (L2: 4 C2B Pull-ups/4 Deficit Push-ups, L3: 4 Strict Band Pull-ups/4 Push-ups)
  • 400 Meter Run

Perform max burpees after all 5 rounds are complete until 30 minutes are up. 

Score = total burpees completed

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″)

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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