11.15.2023

Primer
A. landmine meadow rows x 8/side @20X1   https://youtu.be/e-c4gMcqdyw
B. Turkish get ups x 2-3 per side- moderately heavy



WOD
"Cowboy"
24:00 EMOM
min 1- 13/10 cals bike
min 2- 100 feet sandbag carry
min 3- 10 barbell RDLs  135/95  115/75  95/65
min 4- 10 push ups

10.20.2023

Primer
4 sets 
6 Turkish Get Ups (3/side)
50 feet HEAVY walking lunges

WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65  75/55  45/35
10 bar facing burpees

12.27.2022

Warm Up 
3 sets 
200m cardio 
6-10 push ups 
10 each side curtsy squats 
10 barbell good mornings 
5 each side KB RDLs

Strength- 3 super sets
A.  Bulgarian split squats x 8 reps each side- moderate load
B.  2 reps Turkish get ups each side- increase load per round


WOD
Bermuda Triangle

3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round

15 Minute Time Cap

Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski

02.20.2021 "Dallas 5"

Description:Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side



Barbell Warm up for snatches
5 muscle snatch
5 behind the neck press + OHS
5 snatch balance
5 hang power snatch


"Dallas 5"
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

Background: 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.

This “Dallas 5” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Saturday, July 8, 2017 (170708), about a year after the shooting.

11.09.2020

Warm Up
3 rounds
Grab a PVC for balance or a post-
10 forward leg swings
10 backward leg swings
10 left and right lateral leg swings
30 seconds goblet sumo deadlifts
30 seconds bird dogs


Primer: Glutes
2 sets- use a blue or green mini-band
1. seated clam shells x 12 each side
2. lateral walks x 12/way
3. standing kick backs x 10/side
4. banded air squats x 10

Strength
Squatober
4 sets of 4 reps @ 62.5% with a 4 second eccentric



WOD
"Jumpsuit"

13:00 AMRAP
25' walking lunges or 15-20' handstand walk
8 tall plank to elbows/side
2 Turkish get ups/side
8 Cossack squats/side

08.17.2020

Warm Up
3 sets
20 bodyweight hip thrusts
15 sec single leg hip thrust isometric hold/side
20 lateral band walks each side
10 monster walks each direction

Mobility:
thread the needle + thoracic rotation x 5/side
bear rolls x 5/side
deadbugs x 10


Strength- total of 4 sets
A. Turkish get ups 4-3-2-1 each side
B. DB or KB Jefferson curls x 6-8 @3030

WOD
Benchmark
30 clusters for time
RX 135/95
Int 95/65
Sc 75/55

Cool down
200m easy walk
2:00 saddle pose
1:00 each side low dragon pose