Skill:

Overhead Squat

5 x 3
Add weight from last Monday, doesn’t have to be a ton of weight.
Even 2 lbs is substantial.  By now if you are adding 10 lb plates you are going way too light.

Workout:

TRIPLE-G CHIPPER

This wod is from the 2017 Games.  You’ll be shocked too hear the best time was 10 minutes and 46 seconds.  NO, this is not a misprint it’s just fucking insane.   The worst score was 20 minutes, there was a 15 minute cap so the last place went over the cap by 5 minutes.
With this said, here’s what you should do:
Scale and modify the shit out of this wod so you can finish in under 15 minutes.
Here’s what you don’t do:
Spend 30 minutes on this wod

100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell
F 70-lb. dumbbell

Workout:

Dallas 5

5 minutes of:
Burpees
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.

Skill:

Double Kettlebells
10 Swings
8   Cleans
6   Double Snatch
4   Presses
Rest 2 min between rounds, complete 4 Rounds total

Workout:

20 Min Amrap
Run 400
Kettle bell Snatch Right 15 Reps
and Left 15 Reps @55/35

Skill:

Back Squat
5 x 3

Workout:

Fight Gone Bad
3 Rds
1 Minute ea.  Exercise  1 Minute rest between ads
Wall Ball @20/14
SumoDeadlift High Pull @75/55
Box Jump @20″
Push Press @75/55
Row For Calories

Record score from ea. rd. and total it at the end of all 3

Skill:

Complete 4 total Complexs’
10 Deadlift
8   Hang Power Clean
6   Split Jerk
4   Reverse Lunges
You cannot drop the bar through the whole complex.  You must use the same weight for the whole complex, don’t change the weight from exercise to exercise.
Warm up with a light weight through a whole complex and feel out a weight for the 4 sets

Workout:

12 Min Amrap
Swings 30 Reps @70/55
GHD  Situps 30 Reps
HandStand Walk 25 Ft.
Bike Calories 15/10

Summer is almost over!  Isn’t that crazy!
Anyway, if you’ve spent all summer trying to follow a diet maybe this will help.
I think the way to succeed is to make it really easy for you to do.
I understand it is difficult to eat 6-7 times a day, I understand you all have lives and they can get in the way.
So try this,
First find out how many calories you are supposed to eat to lose 2 lbs a week.
Then on My Fitness Pal Track those calories everyday, don’t go above them and don’t go below them.
For ex.
If you are supposed to eat 1800 calories to lose 2 lbs a week
Track all the calories you eat all day and make sure it equals 1800 no more no less.
That is important, no more no less!!!
Make sure of that.

Then just keep going for two months and you will see a huge difference.

Skill:

Overhead Squat
5 x 3
Add weight from last week

Workout:

21-15-9
Thruster

Muscle Up
12-9-6

Skill:

Bench Press
5 x 3

Workout:

7 Reps Each Exercise 5 sets Total with 2 min Break in-between

7 Handstand push up

7 Thruster @155/115

7 Toes 2 Bar

7 Deadlift @70%

7 Burpee

7 Swing @70/55

7 Pull up

For all you crazy Track goers on Sunday’s with Nicholas Tillman he has a surprise for you.
Nick has searched for some awesome looking shirts for you guys.

If you are interested in purchasing one of them to show your piers that your a sprinter/Crossfitter please send me an email and Ill send you Nicks Phone number to contact him or you can contact him directly either way is fine.

Skill:

7 sets of this complex every 2:00 minutes:

Snatch Grip Deadlift
Hang Snatch Pull
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

Workout:

2 Rounds As Fast As Possible
50 Double Unders
25 Wall Ball @20/14(use a ball that allows you to go through all 25 reps without stopping)
25 Box Jumps @24/20 (just like we did the other day use whatever box height you need to pop up and pop down the whole time)
Rest 4 Minutes…
then Repeat 2 Rounds As Fast As Possible
So 4 Rounds Total

Here’s a good video of the Clean Complex we’ve done the last two weeks if some of you are having trouble with it.
https://youtu.be/tN32lq07Rqs

Try to pick up the things in the lift that you think you need help on the most and fix them with practice.
Or ignore them and hope they disappear.

Skill:

Back Squat
5 x 3 Add weight from last week

Workout:

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

If you don’t want to do push ups you can substitute them for some kind of ab work