Five Lakes CrossFit – CrossFit


Jog/HIgh Knees/Butt kickers/low skip

Shoulder circles/prayer plyo/twisting forward fold

10 barbell good mornings/10 hang pwr snatches

Then Turkish Get up specific warm up

The Hero

Dallas 5 (5 Rounds for reps)

5 minutes of:


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
Rx weights for women:

105lb dead/20″ box

30lb TGU

55lb snatches

*move the row around for large classes


Down Dog/Up Dog


Dying Warrior

Laying Twist

Calf Stretch