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Dallas 5
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Things are bigger in Texas - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (18/12)
Workout
Things are bigger in Texas
WOD - FBCF
Dallas 5 (AMRAP - Reps)
Rx
5 minutes of:
Burpees
Then, 5 minutes of:
7 Deadlifts (155/115lbs)
7 Box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups (35/20lb) – Dumbbell
Then, 5 minutes of:
7 Snatches (75/45lbs)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
* Rest 1min between stations
Fitness
5 minutes of:
Burpees
Then, 5 minutes of:
7 Deadlifts
7 Step Ups
Then, 5 minutes of:
Turkish get-ups
Then, 5 minutes of:
7 Snatches
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
* Rest 1min between stations
NOTE: 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.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 27, 2021
Male Clients
1
Christopher
Lowry
5:30pm CrossFit All Level...
354 Reps
82,98,20,75,79
2
Brian
Prout
5:30pm CrossFit All Level...
325 Reps
70 burpees, 78, 10 TGU, 84, 83 cal row
3
#Sean
Wieser
4:30pm CrossFit All Level...
316 Reps
75,88,16,70,67
4
Jonny
Baker
5:30am CrossFit All Level...
296 Reps
5
Jade
Fielder
4:30pm CrossFit All Level...
286 Reps
6
Andres
Salazar
6:30pm CrossFit All Level...
279 Reps
7
jaime
mendez
6:30pm CrossFit All Level...
242 Reps
8
Chad
Kobold
4:30pm CrossFit All Level...
238 Reps
30, 63, 12, 70, 63
9
The
Rooster
6:30pm CrossFit All Level...
215 Reps
10
Private
5:30am CrossFit All Level...
209 Reps
11
Private
11:00am CrossFit All Leve...
205 Reps
12
justin
delsi
9:00am CrossFit All Level...
180 Reps
13
Private
6:30pm CrossFit All Level...
280 Reps
14
John
Cao
4:30pm CrossFit All Level...
275 Reps
Scaled Push Ups 62 burpees, 78 DL/BJ, 10 TGU, 63 SN/ Box Push Up,...
15
Trent
Rasmussen
9:00am CrossFit All Level...
251 Reps
TGU's @ 25 lbs
16
Yaser
Alabdullah
6:30pm CrossFit All Level...
228 Reps
65 Burpees - 5 rounds of 7 DL’s (95 lbs) & 7 Box Jumps - 15 Turki...
17
The
Godfather
4:30pm CrossFit All Level...
215 Reps
18
Justin
Thompson
9:00am CrossFit All Level...
197 Reps
no jump burpees and step ups.
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
372 Reps
84, 103, 30, 84, 71
2
julia
vergamini
5:30pm CrossFit All Level...
263 Reps
60, 81, 11, 66, 45
3
Savanna
Fallon
9:00am CrossFit All Level...
245 Reps
60, 63, 14, 56, 52
4
Lauren
Pew
9:00am CrossFit All Level...
231 Reps
4
Stephanie
Cheng
6:30pm CrossFit All Level...
231 Reps
bike
5
Christine
Nosko
6:30pm CrossFit All Level...
255 Reps
RX sub death bike
6
Kasie
Shadduck
6:30pm CrossFit All Level...
251 Reps
7
Private
5:30am CrossFit All Level...
236 Reps
8
Isabella
Rosini
6:30pm CrossFit All Level...
213 Reps
10# DB 20# Snatch 105# Dead Lift
9
Ashleigh
Burgess
5:30pm CrossFit All Level...
208 Reps
10
Abigayle
Stepanek
5:30am CrossFit All Level...
180 Reps
11
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
125 Reps
step up box bb55, db 15, dl85
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