Union Comp


Hero WOD Saturday’s – 09302017

“Dallas 5”

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.

AMRAP five minutes:


AMRAP five minutes:

7 Deadlifts (155/103)

7 Box Jumps (24/20)

AMRAP five minutes:

Turkish Get Ups (40/30)

AMRAP five minutes:

7 Power Snatches (75/53)

7 Push Ups

AMRAP five minutes:

Calories on the Rower

Complete as many repetitions as possible at each five minute station; rest one minute between AMRAPs.



Hero WOD Saturday’s – 09232017


I highly recommend watching the below video before attending today’s Hero WOD. It’s an amazing story of the ultimate sacrifice so many service members made during Operation Iraqi Freedom: https://journal.crossfit.com/article/cfj-combat-veteran-finds-crossfit.

For time:

1 Mile Run

59 Wall Ball Shots (20/14)

Three rounds of…

12 Cleans (135/93)

18 Pull Ups

23 Box Jumps

1 Clean and/or Snatch (heavy)

100m Buddy Carry


Hero WOD Saturday’s – 09162017


While training to be a firefighter, Jason always enjoyed the bizarre, awkward tasks he was asked to do as a part of his fitness testing. Dragging 200 lb. padded dummies up and down staircases, hammering through doorways, all while wearing heavy, clunky fire gear was the kind of workout that Jason loved to do. That brand of crazy was a perfect fit for our community and while we don’t have the dummies and the fire gear, we do this intense, bizarre workout with unusual intensity in Jason’s honor.

Change your weight like time actually matters. Plan to rip your plates off the bar as though the house was burning down. Put your weight back on as though somebody’s life depends on it. Make your suffering today, a sacrifice for somebody else.

-Tyler Quinn

Against a continuous thirteen minute clock, without rest between AMRAPs complete…

AMRAP – 1 Minute: 

1 Power Clean (225/153)

2 Bar Facing Burpees

AMRAP – 3 Minutes:

3 Power Snatches (135/93)

6 Box Jumps (36/32)

AMRAP – 5 Minutes:

5 Chest to Bar Pull Ups

10 Wall Ball Shots (20/14)

AMRAP – 3 Minutes:

3 Snatches (135/93)

6 Box Jumps (36/32)

AMRAP – 1 Minute:

1 Clean (225/153)

2 Bar Facing Burpees

Immediately into… for time:

40 Deadlifts (225/153)

40 Calories on Rower

Post thoughts and results to beyond the whiteboard.

Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.