Coast Range CrossFit

“Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/105#
7 box jumps, 24″/20″
Then, 5 minutes of:
Turkish get-ups, 40/25#
Then, 5 minutes of:
7 snatches, 75#/55#
7 push-ups
Then, 5 minutes of:
Rowing (calories)

55+ Rx
“Dallas 5″
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 115#/85#
7 box step ups, 24″/20”
Then, 5 minutes of:
Turkish get-ups, 35#/25#
Then, 5 minutes of:
7 snatches, 55#/35#
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.

Theme: Grit & gratitude
Time domain: LONG
Loading: Light/ bodyweight

Today we remember 5 officers who lost their lives in the line of duty this day back in 2016. The Dallas 5 is five, five minute tests of
muscle endurance and cardiorespiratory endurance. Put a picture
in your head about who these heroes were. Use this to pull strength from when the workout begins to get tough.
This is how we keep their names alive and remember their heroic efforts in the CrossFit community.