(405) 385-9150

6-30-18

Red Dirt CrossFit – CrossFit

Zero Dark Thirty (Fitness) (Time)

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches (65/45)

200/140 Calorie Bike

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch (75/55)

200/140 Calorie Bike

1 Round:

30 Toes to Bar

30 Burpees

30 Power Snatch (95/65)

Zero Dark Thirty (Open/Performance) (Time)

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

200/140 Calorie Bike

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

200/140 Calorie Bike

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)

6-29-18

Red Dirt CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Fight Club (3 Rounds for reps)

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest

Metcon (6 Rounds for reps)

Every 2:00 x 6 Rounds:

200 Meter Run

Max Kipping Handstand Push-ups Until the 1:20 Mark

6-28-18

Red Dirt CrossFit – CrossFit

Team Tosh Sprints (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….

6-27-18

Red Dirt CrossFit – CrossFit

Heartbreak Kid (Fitness) (Time)

3 Rounds:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders

Heartbreak Kid – Performance (Time)

3 Rounds:

10 Front Squats (155/105)

20 Chest-to-Bar Pull-ups

50 Double-unders

Heartbreak Kid – Open (Time)

3 RFT

10 Frt Sqts, 185/135-no rack

20 C2B Pull-ups

50 Double Unders

Front Squat

4 Reps @ 77%

1 Rep @ 82%

4 Reps @ 77%

1 Rep @ 87%

4 Reps @ 77%

1 Rep @ 92%

Rest as needed between sets.

Metcon (No Measure)

Not For Time:

50-40-30-20-10:

AbMat Sit-Ups

:20 Second L-Sit after each round

6-26-18

Red Dirt CrossFit – CrossFit

Captain Crunch (Fitness) (CFNE) (3 Rounds for calories)

AMRAP 4:

3 rounds:

12 Deadlifts (75/55)

9 Hang Power Cleans (75/55)

6 Push Jerks (75/55)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (115/80)

9 Hang Power Cleans (115/80)

6 Push Jerks (115/80)

Max Calorie Row in Time Remaining

Captain Crunch (CFNE) (Open) (3 Rounds for calories)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

Metcon (Weight)

On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon (Distance)

10 Minutes of Handstand Walking Practice

6-25-18

Red Dirt CrossFit – CrossFit

Instep Inferno (Time)

4 Rounds:

400 Meter Run

50 Air Squats

Back Squat

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon (No Measure)

Not For Time:

21-18-15-12-9

Calorie Assault Bike

GHD Sit-Ups

6-23-18

Red Dirt CrossFit – CrossFit

Wreck Yourself (Fitness) (Time)

Teams of 3

For Time:

600m Hill Run

6 Rope Climbs

20 Squat Cleans (95/65)

600m Hill Run

9 Rope Climbs

35 Squat Cleans (95/65)

600m Hill Run

12 Rope Climbs

50 Squat Cleans (95/65)

Wreck Yourself (Open/Performance) (Time)

Teams of 3

For Time:

600 Meter Hill Run

6 Rope Climbs

20 Squat Cleans (135/95)

600 Meter Hill Run

9 Rope Climbs

35 Squat Cleans (135/95)

600 Meter Hill Run

12 Rope Climbs

50 Squat Cleans (135/95)

Metcon (No Measure)

3 “Giant Sets”:

20 Weighted Sit-Ups

30 Glute Bridges

40 Banded Pull-Aparts

50 Reverse Hypers

Rest 2 minutes between sets.

6-22-18

Red Dirt CrossFit – CrossFit

Strict Lynne (5 Rounds for reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-ups

Athlete moves directly from Bench Press to Pull-ups.

Rest 3:00 between rounds.

300 (Time)

10 Rounds For Time:

5 Strict Chest to Bar Pull-ups

10 “X” Dumbbell Movement (70’s/50’s)

15 GHD Sit-ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters

6-21-18

Red Dirt CrossFit – CrossFit

John Deere (Time)

For Time:

21-15-9

Row Calories

Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Bike Calories

(Women complete 15-12-9 Calories Per Round)

6-20-18

Red Dirt CrossFit – CrossFit

3-Position Power Snatch (5 Sets: Set 1 – 50% Set 2 – 53% Set 3 – 56% Set 4 )

Pockets, above the knee, floor

Double Dribble (Fitness) (Time)

3 Rounds:

150 Single Unders

50 Air Squats

15 Power Snatches (75/55)

Double Dribble (Open/Performance) (Time)

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)

Power Snatch

On the Minute x 7 – 1 Heavy Power Snatch

Do not exceed 80%. Aiming to confirm technique from previous work.

Metcon (Time)

5 Sets:

30/21 Calories

Rest 1 minute between.