“Hiding from your weaknesses is a recipe for incapacity and error.”

Greg Glassman



  • Myofascial Release / Tack and Floss / Troubled or Focused areas

Dallas 5

5 minutes of:

  • Burpees

Rest 1 minute. Then, 5 minutes of:

  • 7 Deadlifts (M=95lbs-155lbs, F=65lbs-110lbs)
  • 7 Box Jumps (M=24', F=20")

Rest 1 minute. Then, 5 minutes of:

  • Turkish Get-ups (Dumbbells M=30lb-40lb, F=20lb-30lb)

Rest 1 minute, Then, 5 minutes of:

  • 7 Snatches (M=55lbs-75lbs, F=35lbs-50lbs)
  • 7 Push-ups

Rest 1 minute. Then, 5 minutes of:

  • Rowing (calories) (Mod=Airdyne or 5 minutes max distance running or 5 minutes max bike ride distance)

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

Hero WOD in Honor of:  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.

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.

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.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police.


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