(405) 385-9150

5-1-18

Red Dirt CrossFit – CrossFit

Play Dead (Open) (AMRAP – Rounds and Reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Barbell Burpees

Play Dead (Performance/Fitness) (3 Rounds for reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (155/105)(135/95)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (185/135)(155/105)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (225/155)(185/105)

6 Barbell Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 Bar Muscle-Ups

5 Strict Handstand Push-ups

Metcon (Weight)

3 Giant Sets:

10 Barbell Good Mornings

Max Strict Ring Dips

4-30-18

Red Dirt CrossFit – CrossFit

Spin Doctor (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)

()

4-28-18

Red Dirt CrossFit – CrossFit

Century Club (Open) (Time)

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Thrusters (75/55)

100 Chest to Bar Pull-ups

100 Thrusters (75/55)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/75 Calorie Row

Century Club (Performance) (Time)

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Thrusters (75/55)

100 Pull-ups

100 Thrusters (75/55)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/75 Calorie Row

Century Club (Fitness) (Time)

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (65/45)

100 Thrusters (65/45)

100 Pull-ups

100 Thrusters (65/45)

100 Power Snatches (65/45)

100 Box Jump Overs (24/20)

100/75 Calorie Row

4-27-18

Red Dirt CrossFit – CrossFit

Surfer on Acid (Time)

3 Rounds:

400 Meter Run

21 Burpees

Paused Front Squat

Hang Squat Clean

Squat Clean

Metcon (Weight)

On the Minute x 10 – 1 Tempo Front Squat

5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

4-25-18

Red Dirt CrossFit – CrossFit

Full Circle (Fitness) (Time)

For Time:

1500m Row

200 Single Unders

400m Run

200 Single Unders

1500m Row

Full Circle (Open/Performance) (Time)

For Time:

1500m Row

100 Double Unders

400m Run

100 Double Unders

1500m Row

Metcon (Time)

Not For Time:

1500 Meter Row

35 Burpees over Rower (Lateral)

50/35 Calorie Assault Bike

35 Burpees over Rower (Lateral)

1500 Meter Row

Metcon (Time)

1 Round, Not for Time:

35 GHD Sit-Ups

1 Minute L-Sit (Accumulated)

35 GHD Sit-Ups

Metcon (AMRAP – Reps)

Alternating On th Minute x 12 (6 Rounds):

Odd Minutes – 50 Double-Unders

Even Minutes – Max Strict Handstand Push-ups

Repeat from last week. Aim to improve.

4-26-18

Red Dirt CrossFit – CrossFit

Rack City (Open/Performance) (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

Rack City (Performance) (Time)

For Time:

10 Power Cleans (105/75)

50 Air Squats

10 Front Squats (105/75)

50 Air Squats

10 Push Jerks (105/75)

50 Air Squats

10 Clusters (105/75)

4-24-18

Red Dirt CrossFit – CrossFit

Ring of Fire (Open) (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

Ring of Fire (Performance) (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (135/95)

4 Pull-ups

4 Power Snatch (135/95)

6 Pull-ups

6 Power Snatch (135/95)



Up by (2) reps until finish

Ring of Fire (Fitness) (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (75/55)

4 Pull-ups

4 Power Snatch (75/55)

6 Pull-ups

6 Power Snatch (75/55)



Up by (2) reps until finish

Squat Snatch

Metcon (Calories)

2 Rounds, Not for Score:

Minutes 0:00 – 5:00 – Light Pace

Minutes 5:00 – 8:00 – Moderate Pace

Minutes 8:00 – 10:00 – Fast Pace

4-23-18

Red Dirt CrossFit – CrossFit

“Marathon Monday” (Time)

2 Rounds for Time:

400 Meter Run

26 Hand Release Push Ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit Ups

400 Meter Run

26 Hip Extensions

400 Meter Run

26 Double Unders

400 Meter Run

26 Box Jumps (24/20)
sub Hip Extensions out for Deadlift (75/55)

sub Double Unders out for Air Squats

Metcon (Weight)

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Repeat from last week. Build to heavy single, not max, for the day.

Back Squat

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Rest 2 minutes between

Metcon (Time)

For Time:

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)

4-21-18

Red Dirt CrossFit – CrossFit

Adderall (3 Rounds for reps)

0-10 Minute:

1 Mile Run

Max Reps Clean and Jerk (135/95)

10-13 Minute:

Rest

13-20 Minute:

800 Meter Run

Max Reps Power Snatch (115/80)

20-23 Minute:

Rest

23-27 Minute:

400 Meter Run

Max Reps Thrusters (95/65)

Adderall (Fitness) (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

Metcon (3 Rounds for reps)

3 Giant Sets:

Max Strict Pull-Ups

Max Body Weight Bench Press

Rest 3:00 between sets.

4-20-18

Red Dirt CrossFit – CrossFit

Belt Buckle (Open/Performance) (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

Belt Buckle (Fitness) (Time)

For Time:

1,000 Meter Row

30 Deadlifts (155/105)

50 Burpees

Deadlift

Deadlift

80% of Heavy 2

Metcon (No Measure)

Not For Time:

21-18-15-12-9

GHD Sit-Ups

:15 Second L-Sit Hold after each set