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“Dallas 5”

From 0:00-5:00, AMRAP:
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.


Overhead Squat

5×3 @ 80% of 1RM

3 RFT of

  • 18 Calorie Row
  • 12 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 9 Bar Hop Burpees


Pause Back Squat


10 Minute AMRAP of

  • 1 Round of “Isabel” – 30 Snatches (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)
  • Max Burpees

Score = total burpees completed.



9-7-5 Reps for Time of

  • Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)
  • Snatches (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)



10 minute AMRAP


  • 30 Double Unders
  • 15 Snatches (75#/55#)

Masters 55+:

  • 30 Double Unders
  • 15 Snatches (65#/45#)


  • Snatch
  • Muscle ups


3 Rounds of:


  • 10 Snatches (RX: 135#/85#)
  • 5 Muscle-Ups/Bar Muscle-Ups


  • 10 Snatches (L2: 115#/65#)
  • 5 band Bar Muscle-Ups


  • 10 Snatches (L2: 95#/55#)
  • 10 Pull ups
  • 10 Dips


150 DUs or 450 JRs

For time.

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

Repeat 3 rounds.



Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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