CrossFit 2960 is excited to share daily WODs with the community. This month we are doing two Hero WODs a week. Hero workouts are pulled from the official CrossFit Library and are named after heroes who have given their lives in the line of duty. We do these workouts to remember these men and women and their families, and to remind us to think outside of ourselves.
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For future WODs please visit CrossFit 2960
7/22 – 7/26
Monday
WOD #07222019
CrossFit Games Open 15.4 – Scaled
Complete as many rounds as possible in 8 mins of:
10 Push Press, 95/65 lbs
10 Cleans, 115/75 lbs
Then…
Run 2 miles at 70%
Tuesday
WOD #07232019
Dallas 5
As many reps as possible (AMRAP) in 5 mins of:
Burpees
— Rest 1 min —
AMRAP in 5 mins of:
7 Deadlifts, 155/115 lbs
7 Box Jumps, 24/20 in
— Rest 1 min —
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-ups, 40/20 lbs
— Rest 1 min —
AMRAP in 5 mins of:
7 Snatches, 75/55 lbs
7 Push-ups
— Rest 1 min —
As many reps as possible in 5 mins of:
Row Calories
Log total reps performed for each movement.
This WOD is Dedicated to the following Dallas Police Officers:
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
Wednesday
WOD #07242019
FT: Runs, Double Unders and Burpees
For time:
Run, 1600 m
150 Double Unders
50 Burpees
Run, 800 m
100 Double Unders
35 Burpees
Run, 400 m
50 Double Unders
20 Burpees
Thursday
WOD #07252019
AMRAP 20 mins: Tire Flips, Kettlebell Swings and Box Jumps
Complete as many rounds as possible in 20 mins of:
5 Tire Flips
10 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in
Friday
WOD #07262019
Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders
This WOD is Dedicated to: U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert
For future WODs please visit CrossFit 2960
