(405) 385-9150

6-1-18

Red Dirt CrossFit – CrossFit

Hang Power Clean

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

15/12 Calorie Row

15 GHD Sit-Ups

5-31-18

Red Dirt CrossFit – CrossFit

Wreckless (Time)

For Time:

27-21-15-9:

Toes to Bar

After Each Round:

30/20 Calorie Bike

50′ Front Rack Wreck Bag Lunge (50/35)

5-30-18

Red Dirt CrossFit – CrossFit

Double Decker (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (65/45)

60 Single Unders

15 Wallballs (20/14)

60 Single Unders

Double Decker (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Metcon (4 Rounds for reps)

AMRAP 1:30:

21/15 Calorie Assault Bike, Max Ring Muscle Ups

Rest 1:00

AMRAP 1:30:

18/12 Calorie Assault Bike, Max Ring Muscle Ups

Rest 1:00

AMRAP 1:30:

15/10 Calorie Assault Bike, Max Ring Muscle Ups

Rest 1:00

AMRAP 3:

Strict Handstand Pushups

5-29-18

Red Dirt CrossFit – CrossFit

Sugar Daddy (Time)

For Time:

21 Deadlifts (225/155)

400 Meter Run

15 Deadlifts (225/155)

400 Meter Run

9 Deadlifts (225/155)

400 Meter Run

Sugar Daddy (Fitness) (Time)

21-15-9:

Deadlifts (155/105)

400 Meter Run

Metcon (Weight)

On the 2:00

5 Repetitions @ 78%

1 Rep @ 84%

5 Repetitions @ 81%

1 Rep @ 87%

5 Repetitions @ 84%

1 Rep @ 90%

Metcon (Time)

For Time:

125 AbMat Sit-Ups

5-28-18

Red Dirt CrossFit – CrossFit


Lt. Michael P. Murphy

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Weight)

With a Running Clock…

On the Minute x 7: 1 Overhead Squat

On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7

2 Hang Squat Snatches

Build to a Heavy Set of 2 for the Day

Back Squat

Part of 8 Sets of 4 Repetitions

Sets 1-4: 78%

Back Squat

Part of 8 Sets of 4 Repetitions

Sets 5-8: 82%

Jump Ship (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand-Release Push-ups

5-26-18

Red Dirt CrossFit – CrossFit

Bike Drop (Fitness) (Time)

Teams of 3:

For Time (30 Minute Cap):

90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)

90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)

90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)

90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)

90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

Bike Drop (Open/Performance) (Time)

Teams of 3

For Time (30 Minute Cap):

90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)

90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)

90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)

90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)

90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

5-25-18

Red Dirt CrossFit – CrossFit

Boat Race (CFNE) (3 Rounds for time)

“Boat Race”

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds

Front Squat

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

Metcon (AMRAP – Reps)

AMRAP 5:

7 Unbroken Toes to Bar

5-24-18

Red Dirt CrossFit – CrossFit

Mano y Mano (3 Rounds for calories)

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 400 Meter Prowler Push

Teams Switch Movements When Prowler Finishes

5-23-18

Red Dirt CrossFit – CrossFit

Snake Bite (Fitness) (CFNE) (Time)

FITNESS

“Snake Bite”

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

snake: Snake Bite (Performance) (CFNE) (Time)

“Snake Bite”

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

Snake Bite (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Metcon (5 Rounds for reps)

Alternating On the Minute x 10:

Odd Minutes – 18/14 Calorie Row

Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

5-22-18

Red Dirt CrossFit – CrossFit

Anchored Down (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower
Score is slowest round

Metcon (No Measure)

4 Giant Sets:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets.