Monday 170724

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.

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Sunday 170723

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 161203.

Saturday 170722

Swim as far as possible in 30 minutes

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Compare to 150901.

Friday 170721

Rest Day

"How hospitals got richer off Obamacare," Politico.

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Thursday 170720

Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

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Wednesday 170719

4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

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Tuesday 170718

Snatch balance 1-1-1-1-1-1-1 reps

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Compare to 160222.

Sunday 170716

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees

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Saturday 170715

27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips

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Friday 170714

For time:
50 box jumps, 30-in. box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball
50 burpees

Post time to comments.

Wednesday 170712

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

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Tuesday 170711

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.

Monday 170710

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

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Compare to 160418.

Saturday 170708

Dallas 5

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.

Post reps for each station to comments.

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.

Related content:
CrossFit WOD 170708 With Greg Amundson

Friday 170707

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including eighth rest.

Compare to 140801.

Thursday 170706

Bench press 3-3-3-3-3 reps

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Compare to 120424.

Tuesday 170704


For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
    10 pull-ups
    100-meter sprint
Then, 13 squat cleans, 155 lb.

Post time to comments.

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

Related content:
CrossFit WOD 170704 With Tyson Oldroyd
The Snatch
The Clean

Monday 170703

For time:
100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

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Sunday 170702

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

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Compare to 160430.

Friday 170630


5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.

Compare to 141109.

Thursday 170629


5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters

Post time to comments.

Compare to 111108.

Wednesday 170628

Complete as many rounds as possible in 12 minutes of:
60-lb. dumbbell deadlifts, 9 reps
6 burpees
60-lb. dumbbell power cleans, 3 reps

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Tuesday 170627

Rest Day

"The not-so-sweet link between Big Sugar and the peak body for dietitians," The Sydney Morning Herald.

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Monday 170626

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions

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Compare to 160416.

Sunday 170625

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 160814.

Saturday 170624

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
315-lb. deadlifts, 10 reps
Run 800 meters
50 sit-ups

Post rounds completed to comments.