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171002

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FOE CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

Min 1: 15/10cal Row

Min 2: 20 Box Jumps (24/20″)

Min 3: 15 Chest to Bar Pullup

Min 4: 20 Russian KB Swing (32/24kg)

5 Rounds

RXD

Min 1: 12/8cal Row

Min 2: 15 Box Jumps (24/20″)

Min 3: 10 Chest to Bar Pullup

Min 4: 15 Russian KB Swing (32/24kg)

5 Rounds

FITNESS

Min 1: 10/6cal Row

Min 2: 16 Step Ups (24/20″)

Min 3: 10 Jumping Pullups

Min 4: 15 Russian KB Swing

Min 5: Rest

4 Rounds

170930

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FOE CrossFit – CrossFit

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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

170927

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FOE CrossFit – CrossFit

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Metcon (Time)

RX+

100 KB Swing (2/1.5p)

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings

RX

100 KB Swing (1.5/1p)

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings

FITNESS

70 KB Swing

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings