(405) 385-9150

5-21-18

Red Dirt CrossFit – CrossFit

Double Crossed (Fitness) (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (75/55)

60 Single Unders After Each Set

Double Crossed (Open/Performance0 (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

Metcon (Weight)

On the 1:30 for 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Power Snatches

2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.

Metcon (Weight)

On the Minute x 9 – 2 Repetitions

Minute 1 – 60%

Minute 2 – 65%

Minute 3 – 70%

Repeat this cycle (2) additional times

5-16-18

Red Dirt CrossFit – CrossFit

3-Position Clean & Jerk

Above knee, below knee, ground

Tiger Blood (CFNE) (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

Tiger Blood (Fitness) (Time)

3 Rounds For Time:

10 Clean and Jerks (95/65)

400 Meter Run

Metcon (No Measure)

Not For Time:

40 GHD Sit-Ups

40 AbMat Sit-Ups

20 GHD Sit-Ups

20 ABMat Sit-Ups

5-15-18

Red Dirt CrossFit – CrossFit

Deadlift

Smooth Criminal (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)

Smooth Criminal (CFNE) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

Metcon (2 Rounds for reps)

Repeat from last week. Aim to beat previous scores.

AMRAP 3:

Max Unbroken Complex of:

2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:

Max Unbroken Complex of…

1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

5-14-18

Red Dirt CrossFit – CrossFit

Killer B’s (Fitness) (4 Rounds for calories)

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (55/35)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Burpee Box Jumps (24/20)

15 Overhead Squats (65/45)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Burpee Box Jumps (24/20)

12 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Burpee Box Jumps (24/20)

9 Overhead Squats (95/65)

Max Calorie Row

Killer B’s (Open/Performance) (4 Rounds for calories)

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Burpee Box Jumps (24/20)

15 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Burpee Box Jumps (24/20)

12 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Burpee Box Jumps (24/20)

9 Overhead Squats (135/95)

Max Calorie Row

Metcon (Weight)

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

2 Hang Power Snatches

3 Snatch Balances

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Metcon (Weight)

On the Minute x 9 – 1 Repetition

Minute 1 – 79%

Minute 2 – 82%

Minute 3 – 85%

Repeat this cycle (2) additional times.

Back Squat

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

Rest 2-3 minutes between sets.

5-12-18

Red Dirt CrossFit – CrossFit

Mixed Bag (Fitness) (Time)

Teams of 3

For Time (25 Minute Cap):

400 Meter Wreck Bag Run

100 Deadlifts (95/65)

400 Meter Wreck Bag Run

80 Hang Power Cleans (95/65)

400 Meter Wreck Bag Run

60 Front Squats (95/65)

400 Meter Wreck Bag Run

40 Push Jerks (95/65)

400 Meter Wreck Bag Run

20 Clusters (95/65)

Mixed Bag (Open/Performance) (Time)

Teams of 3

For Time (25 Minute Cap):

400 Meter Wreck Bag Run

100 Deadlifts (155/105)

400 Meter Wreck Bag Run

80 Hang Power Cleans (155/105)

400 Meter Wreck Bag Run

60 Front Squats (155/105)

400 Meter Wreck Bag Run

40 Push Jerks (155/105)

400 Meter Wreck Bag Run

20 Clusters (155/105)

Metcon (Weight)

On the Minute x 10

20 Double Unders + 1 Clean and Jerk

Athlete’s choice – Power or Squat. Build in weight.

5-11-18

Red Dirt CrossFit – CrossFit

Friend-Ship (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Front Squat

10 Sets of 1:

6 Seconds Down

1 Second Pause In Bottom

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

Metcon (Time)

Not Fot Time:

50-40-30-20-10:

AbMat Sit-Ups

Hip Extensions

5-10-18

Red Dirt CrossFit – CrossFit

Meat Paws (Open/Performance) (Time)

4 Rounds:

21/15 Calorie Bike

15 Toes to Bar

9 Hang Power Snatches (95/65)

Meat Paws (Fitness) (Time)

4 Rounds:

21/15 Calorie Bike

15 Toes to Bar

9 Hang Power Snatches (75/55)

5-9-18

Red Dirt CrossFit – CrossFit

Power Outage (Open/Performance) (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

Power Outage (Fitness) (3 Rounds for reps)

AMRAP 5:

Buy-In: 200 Single Unders

12 Power Cleans (75/55)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 200 Single Unders

8 Power Cleans (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 200 Single Unders

4 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

Deadlift

Build to a Heavy Set of:

9 Repetitions

7 Repetitions

5 Repetitions

3 Repetitions

Romanian Deadlift

Dude, just Google it.

5-8-18

Red Dirt CrossFit – CrossFit

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Metcon (2 Rounds for reps)

AMRAP 3:

Max Unbroken Complex Of…

2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:

Max Unbroken Complex of…

1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

Metcon (Time)

For Time:

Row 2k

Run 1 Mile

Row 2k

Metcon (Time)

21-18-15-12-9:

GHD Sit-Ups

After each set – :15 Second L-Sit Hold

5-7-18

Red Dirt CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Fan Fran (AMRAP – Rounds and Reps)

AMRAP 7:

7/5 Calorie Bike

7 Thrusters (75/55)

7 Pull-ups

Metcon (Weight)

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

Low Hang Squat Snatch

Squat Snatch

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.

Metcon (Weight)

On the Minute x 9:

1 Squat Snatch

Minute 1 – 77%

Minute 2 – 80%

Minute 3 – 83%

Repeat this cycle (2) additional times.

Back Squat

10 Reps @ 74%

8 Reps @ 79%

6 Reps @ 83%

4 Reps @ 87%

2 Reps @ 92%

Rest 2:00 between sets.

Metcon (Time)

Fran+

For Time:

21-15-9

Thrusters (115/80)

Chest to Bar Pull-Ups