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8/27/2017

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CrossFit Arsenal – CrossFit

Metcon

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

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.
To learn more about Dallas 5 click here
Scale load as appropriate to complete easy unbroken sets.

Begin at any station and rotate in order of listed.

8.25.2017

By: 0

CrossFit Arsenal – CrossFit

Skill

Kettlebell Snatch

Kettlebell Snatch Test (AMRAP – Reps)

AMRAP10

Kettlebell Snatch 50/35

Only one hand exchange allowed.

Score opening unbroken set.

Note additional total reps in comments.
GPP

40/25

Health

25/15

Alternate every 5

Sub Swings as needed

Gymnastics

Dragon Flag

6×2

8.23.17

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CrossFit Arsenal – CrossFit

Metcon

Metcon (Time)

For Time

800M Run

40 Dumbell Snatches Alt 50/35

40 Alternating Ball Slams

(2 Hand Lift/1 Hand Slam)

800M Run

30 Dumbell Snatches

30 Alt Ball Slams

800m Run

20 Dumbell Snatches

20 Alt Ball Slams

800m Run

10 Dumbell Snatches

10 Alt Ball Slams

40min Cap
GPP

600M Run

DB Snatch 40/25

(Run to 400m turn around, continue to the right and turn around at the end of the soccer field)

Health

400m Run

DB Snatch 25/15

8.22.17

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CrossFit Arsenal – CrossFit

Weightlifting

Back Squat (6×4 Up)

Metcon

Metcon (Time)

5RFT

8 Pull Ups

10 Reverse Overhead Dumbell Lunges 50/35

(5L/5R)

20 Abmat Sit Ups

GPP

4 Pull Ups/Banded

10 RDOL 40/25

15 Abmat Sit Ups

Health

8 Ring Rows

10 RDOL 25/15

12 Abmat Sit Ups

8.20.17

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CrossFit Arsenal – CrossFit

Metcon

Erin (Time)

5 rounds for time:

15 DB Split Cleans, 40#

21 Pull-ups
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here
Performance

40/25

GPP

30/20

13 Pull Ups

Health

25/15

Ring Rows

8.19.17

By: 0

CrossFit Arsenal – CrossFit

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
No Cap

In Teams of 2

Divide work as needed

One partner working at a time.