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Dallas 5
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Dallas 5 - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (10/8)
Workout
Dallas 5
Warm-up
5 GHD Hip Extension (5 second hold at top)
10 Scap Pull-ups
10 Pace Perfect Lunge w/ Rotation
Turkish Getup Review
Metcon
Dallas 5 (5 Rounds for reps)
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
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.
To learn more about Dallas 5
click here
Mobility
15 minute Foam Roll + Mobility on: Quads, Hips, Lats, T-spine
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 25, 2019
Male Clients
1
Adam
Gelfand
6am CrossFit
368 Total Reps
2
Bill
Curci
5pm CrossFit
317 Total Reps
2
Fabricio
🦍
12pm CrossFit
317 Total Reps
3
Andrés
Herrera
5pm CrossFit
316 Total Reps
4
Zach
Jones
12pm CrossFit
309 Total Reps
5
Ashish
Grover
6am CrossFit
297 Total Reps
6
Chad
Baker
12pm CrossFit
275 Total Reps
7
Eric
Otero
5pm CrossFit
241 Total Reps
8
Jason
Jarrells
5pm CrossFit
240 Total Reps
9
Ramon
Ulloa
5pm CrossFit
0 Total Reps
worked out!!
Female Clients
1
Kym
Janke
5pm CrossFit
253 Total Reps
145lb deadlift (Rx 105lbs)
2
Nicole
Schneider
5pm CrossFit
207 Total Reps
3
Private
5pm CrossFit
304 Total Reps
4
Melissa
Gomez
5pm CrossFit
260 Total Reps
5
Gretchen
Otero
5pm CrossFit
259 Total Reps
6
Lisa
Gift
5pm CrossFit
223 Total Reps
7
Megan
Gibbings
5pm CrossFit
219 Total Reps
8
Jaymee
Rivera
5pm CrossFit
117 Total Reps
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