Archives for CrossFit Pride

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

Dallas 5

5 minutes of:
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

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.

7:30am Open Gym

8:30am Team WOD/ 8:30am Cycle Box

9:30am CrossFit/ 9:30am Yoga

In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)

9:30 AM – Individual

25 Pull-Ups
25 Overhead Squats (75/55)
20 Box Jump Overs (24″/20″)
20 Thrusters (95/65)
15 Toes to Bar
15Front Squats (115/80)
10 Burpee Box Jump Overs (24″/20″)
10 Clusters (135/95)

NO 5:30am TODAY

8:30am & 3:30-4:30pm

4 Rounds For Time:

30 Sit Ups

Run 400m

30 Wall Ball 20/14

Row 500m

30 KB Swings 53/35

FRIDAY STRETCH! Quads, Hamstrings, Lats, Shoulders, Calves, Hips, they all need LOVE!

Open Gym 9:30am-11am

Lifting 5:30pm

Yoga 6pm

Snatch (full)- 3 reps @70%, 2 sets of 2 reps @ 75%, 2 sets of 3 reps @80%

For Time:

18-15-12 Power Snatch 95/65

1-2-3 Bar Muscle Ups * scale to Burpee Pull Ups 4-5-6

100m Farmer Carry after each set (ex: 18PS 1 BMU then farmer carry) 53s/35s

Suggested Mobility: Foam Roll Lats, Pigeon Stretch, Ear to Shoulder Stretch

Cycle Box 6pm

Skill: Core Stabilization- 100m OH Plate Carry *you choose weight

10 Rounds For Time of:

3 SA DB OH Squats 50/35 *3 each side

6 DB Box Step Ups *single DB 50/35 24/20

9 Push Ups

12/9 Calorie Bike

Suggested Mobility: Hamstring Stretch w/rope, Samson Lunge Hold, Scorpion Kicks x 10


Open Gym 9:30am-11am

Yoga 6pm

Back Squat- 3 reps @70%, 3 reps @75%, 3 sets of 3 @80%

3 Rounds For Time of:

3 Macho Man 135/95

100 Double Unders

Macho Man- 3 Power Cleans + 3 Front Squats + 3 Jerks =1

Suggested Mobility: 2 mins per leg Barbell Roll Out, Couch Stretch 1 min each, Seated Center Splits

Cycle Box 6pm

FEW Crew 5:45 & 6:45pm

Get upside down! 5 minutes- Wall Walk, Handstand Walk, Handstand Hold or Shoulder Taps practice

AMRAP in 24 minutes of:

40′ Bear Crawl

12 Toes To Bar

8 Burpee Box Jumps 24/20

At Start 0:00 Run 800m, at 10mins Run 600m & at 20mins Run 400m

Hero WOD 8:30am

Yoga 9:30am

Lifitng 10am

Honoring Young Hero Riley Howell (Repost- The Morning Chalk Up)
Some backstory.On April 30, there was an attempted mass shooting in a classroom at the University of North Carolina Charlotte in Charlotte, NC.Twenty-one-year old Riley Howell, a student in the class, quickly charged the gunman to stop him from harming any other students.  Riley suffered several gunshot wounds, and eventually succumbed to those wounds. But many students were saved through Riley’s actions. The shooter, a former student who came into the classroom, had a semi-automatic pistol and several loaded clips and was ready for his plan. Had Rily not stopped him by charging him head on, it could have been much worse. One student’s brave action.Published reports from law enforcement indicate Riley not only charged him, but hit and tackled him so hard that the gunman never even attempted to get up. Law enforcement was then able to respond and apprehend the gunman, who had been hit so hard by Riley he had not even moved from his position on the floor. Law enforcement called Riley a hero and lauded his selfless actions at the press conference identifying the two students who had lost their lives. A Hero’s Farewell.Denise Fridl, a coach at CrossFit Asheville where Riley trained, told Morning Chalk Up, “Many of our members knew him well, loved him, and were absolutely heartbroken.  He was a great young man and brought a big smile and warm heart to the box.  Riley was a tall guy with a more lanky build, but very strong.  He loved lifting heavy weights. He grew up working around a farm and was an athlete in high school. He was in the ROTC program at UNC Charlotte and, even though not active duty military yet, given his heroic actions he was granted and buried with full military honors — an unusual circumstances for someone not yet even active duty military.”Honoring Riley Howell.On July 13, CrossFit Asheville in Asheville, NC is holding a fundraiser WOD to honor Riley.  All proceeds raised will benefit the Riley Howell Foundation.Games athlete Meredith Root, who is close with CrossFit Asheville, writes, “These tragedies are never easy to comprehend, but they are especially tough when they happen close to your home. It’s a harsh reminder of the reality that any one of us or our loved ones could face at any moment. Even in the abstract, it is difficult to place ourselves in Riley’s shoes and ask if we would do the same. Would we run towards danger to save others knowing the consequences?”She continues, “In that way Riley represents the best part of humanity. There are others who have done the same, and many first responders, soldiers, and civilians who put themselves in danger every day so that we remain safe. The workout on July 13 not only honors Riley Howell, but every person who has made a decision similar to his.”

For Time:
Deadlifts 225/155
Toes to Bar
Then Straight into
Power Cleans 155/105
Bench Press 155/105

Do you have your CFP Wrist Wraps yet? Get them today! $25 per pair

7:30am Open Gym

8:30am Team WOD/ 8:30am Cycle Box

9:30am CrossFit/ 9:30am Yoga

Teams of 2- 30 Minutes of Let’s Play Dice!

1 works, 1 rests, both run *Every 3 minutes Run 200m

Die #/ Reps

1-5 Handstand Push Ups

2-10 Pull Ups

3-15 Goblet Squats 53/35

4-20 Devils Press 35s/20s

5-25 Calorie Bike or Row

6-30 Each Partner Double Unders

9:30am Individual

Run 200m, 2-4-6-8-10-8-6-4-2, Run 200m For Time:

Handstand Push Up *scale to Seated DB Press

Goblet Squats

Devils Press

Calorie Bike or Row

Open Gym 3:30-4:30pm

6 Rounds For Time of:

1 Power Snatch

2 OH Squats

3 Clean & Jerks (power ok)

400m Run

50m Farmer Carry 53s/35s

*135/95 Barbell movements 1 bar, 1 weight for all


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