WOD

CrossFit Triad WOD 6/30/18

Metcon
Dallas 5 (AMRAP – Reps)
5 minutes of:
Burpees
Then, 5 minutes of:
7 Deadlifts (155/115)
7 Box jumps, 24″
Then, 5 minutes of:
Turkish get-ups (35/25) – DB or KB
Then, 5 minutes of:
7 Snatches (75/45)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
* Rest 1min between stations
Here is a bit about the Dallas 5:

“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.”

CrossFit Triad WOD 6/29/18

Metcon (Time)
3 rounds
10 Broad Jumps
10 GHD Sit-ups(Rx+), MB Situps(Rx), Situps(Sc)
10 Squat Snatches (95/65)(75/65)
10 Toes-to-Bar(Rx+,Rx), Hanging Knee Ups(Sc)

CrossFit Triad WOD 6/28/18

Metcon (Time)
5 Push Presses
EMOM 5min
2 Push Presses + 3 Push Jerks
EMOM 5min
5 Push Jerks
EMOM 5min

CrossFit Triad WOD 6/26/18

Jackie Plus (Time)
Rx+
1-k Row
50 Thrusters (95/65 lb.)
30 Ring Muscle-ups

Rx
1-k Row
50 Thrusters (75/55)
10 C2B + 10 Dips (x3)

Scale
1-k Row
30 Thrusters
10 Ring Rows + 10 Box Dips (x3)

CrossFit Triad WOD 6/25/18

Weightlifting
Work up to a Heavy 4-rep OH Walking Lunge
Overhead Lunge (1×4)
Metcon (AMRAP – Rounds)
12 minutes
Odd min.: 6 OH Walking Lunges (135/95)(115/75)
Even min.: 25 Unbroken KB Swings (53/35)(44/26)

CrossFit Triad WOD 6/23/18

Metcon (Time)
Rx+/Rx
20 Wall Balls (20/14) – 2 for 1’s(Rx+)
25 OH Squats (135/95)(115/75)
25 Wall Balls
20 OH Squats
30 Wall Balls
15 OH Squats

Scale
15 Wall Balls
25 OH Squats
20 Wall Balls
20 OH Squats
25 Wall Balls
15 OH Squats

CrossFit Triad WOD 6/22/18

Metcon (Weight)
5 Deadlifts (1.5 BW)
10 Back Squats (BW)
15 Jerks (1/2 BW)
5 rounds
Rest 2-3 min. between rounds
*Not For Time

CrossFit Triad WOD 6/21/18

Metcon (Time)
800-m Run (Rx+/Rx), 600-m Run (Sc)

Rx+
25 Hip Extensions
25 Knees-to-Elbows
2 rounds

Rx/Scale
Good Mornings (45/25), Light weight (Sc)
15 Knees-to-Elbows(Rx), Knee Ups(Sc)
2 Rounds

800-m Run (Rx+/Rx), 400-m Run (Sc)

CrossFit Triad WOD 6/20/18

Metcon: (Weight)
Paused Front Squat (Rx)
2-2-2-2

FINISHER: Metcon (AMRAP – Reps)
8 Plate Squats (25/15)Rx
Max Double-unders in the remainder of the minute
EMOM 5 min.

CrossFit Triad WOD 6/19/18

Metcon (AMRAP – Rounds and Reps)
AMRAP 24 min.

Rx+/Rx
500-m Row
21 Box Jumps (24/20)
15 Hang Power Cleans (135/95)(115/75)

Scaled
400-m Row
15 Step-ups
9 Hang Power Cleans

CrossFit Triad WOD 6/18/18

Metcon (Time)
10 rounds
4 Over-unders (24/20)
6 Alt. 1-Arm DB Snatches (50/35)(35/20)
8 MB Sit-ups to Toss (against wall) (20/14)

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