1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

Blog Archive

WOD

Clean Pulls

4×5 @ 110% of 1RM

4 RFT of

  • 6 Turkish Get-Ups (3 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 12 Sit-ups
  • 24 Air Squats

WOD

Turkish Get-up

1-1-1-1-1

3 RFT of

  • 6 Alternating Turkish Get-ups (RX: 30#/15#, L2: 25#/12.5#, L3: 20#/10#)
  • 20 Renegade Rows (10 each side // RX: 30#/15#, L2: 25#/12.5#, L3: 20#/10#)
  • 40 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

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

Deadlift

2-2-2-2-2 then 2+ at 60% of the last set of 2*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

3 RFT of:

  • 20 Ring Dips (L2/L3: Banded Ring Dips)
  • 15 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Alternating Turkish Get-ups (RX: 45#/25#, L2:35#/15#, L3:25#/10#)

WOD

Pause Front Squat*

3-3-3-3-3
*3 Second Pause*

12 Minute AMRAP of

  • 4 HSPU (L2: w/ pad, L3: 8 pike presses)
  • 8 Turkish Get-ups (4 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)  

WOD

Strength: Turkish Get-Ups
3-3-2-2-1 (On each side. Can be done with a kettlebell or barbell.)

Metcon: 15 Minute AMRAP of

  • 5 GHD Sit-Ups/10 AbMat Sit-Ups
  • 10 One Arm KB Snatches (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 15 Goblet Squats (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

1 2 3
Search

Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
Find Us on Facebook