Daily WOD

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

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