(405) 385-9150

6-19-18

Red Dirt CrossFit – CrossFit

Kelen Helly (Time)

For Time:

1 Round of Kelly

2 Rounds of Helen

1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Metcon (Weight)

5 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

Rest as needed between sets.

Metcon (No Measure)

4 Rounds, Not For Time:

1:30 Light Bike, Row, or Ski Erg

30% of Estimated Max Bar Muscle-Up Set.

6-18-18

Red Dirt CrossFit – CrossFit

Nose Bleed (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (95/65)

15 Burpees

9 Push Press (95/65)

Nose Bleed (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Push Press

Metcon (AMRAP – Reps)

AMRAP 7:

Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

Metcon (No Measure)

Not For Time:

30 GHD Sit-Ups

:30 Second L-Sit Hold

20 GHD Sit-Ups

:20 Second L-Sit Hold

10 GHD Sit-Ups

:10 Second L-Sit Hold

L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

6-16-18

Red Dirt CrossFit – CrossFit

Baker’s Dozen (Fitness) (Time)

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

90/60 Calorie Bike

60 Box Jump Overs (24/20)

60 Power Cleans (105/75)

60 Toes to Bar

60 Push Jerks (105/75)

60 Box Jump Overs (24/20)

90/60 Calorie Bike

60 Box Jump Overs (24/20)

60 Power Cleans (95/65)

60 Toes to Bar

60 Push Jerks (95/65)

60 Box Jump Overs (24/20)

90/60 Calorie Bike

Baker’s Dozen (Open/Performance) (Time)

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

90/60 Calorie Bike

60 Box Jump Overs (24/20)

60 Power Cleans (155/105)

60 Toes to Bar

60 Push Jerks (155/105)

60 Box Jump Overs (24/20)

90/60 Calorie Bike

60 Box Jump Overs (24/20)

60 Power Cleans (135/95)

60 Toes to Bar

60 Push Jerks (135/95)

60 Box Jump Overs (24/20)

90/60 Calorie Bike

6-15-18

Red Dirt CrossFit – CrossFit

Crow’s Nest (Fitness) (2 Rounds for reps)

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (75/55)

Calorie Row

Front Squat

Crow’s Nest (Open/Performance) (2 Rounds for reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

6-14-18

Red Dirt CrossFit – CrossFit

Schlitz (Fitness) (Time)

4 Rounds For Time:

400 Meter Run

8 Burpee Pull-ups

40 Double Unders

Schlitz (Performance) (Time)

4 Rounds For Time:

400 Meter Run

8 Burpee Pull-ups

40 Double Unders

Schlitz (Time)

4 Rounds:

400 Meter Run

4 Ring Muscle-Ups

40 Double-Unders

6-13-18

Red Dirt CrossFit – CrossFit

Sumo Deadlift

Floor It (Fitness) (Time)

On the 4:00 x 4:

100′ Walking Lunge

15 Deadlifts (155/105)

21/15 Calorie Bike

Floor It (Open/Performance) (Time)

On the 4:00 x 4:

100′ Walking Lunge

15 Deadlifts (185/135)

21/15 Calorie Bike

Metcon (Weight)

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)

Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)

Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

Metcon (3 Rounds for reps)

3 Sets:

Max Effort Bodyweight Bench Press

Directly into…

Max Effort Push-ups

Rest as needed following push-ups.

6-12-18

Red Dirt CrossFit – CrossFit

FIGAWI (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 CTB Pull-Ups

8 Alternating Dumbbell Snatches (50/35)

Figawi (Performance) (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Pull-Ups

8 Alternating Dumbbell Snatches (70/50)

Figawi (Fitness) (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Pull-Ups

8 Alternating Dumbbell Snatches (35/25)

Metcon (Time)

For Time:

100 Double Unders

10 Ring Muscle-Ups

80 Double Unders

8 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

40 Double Unders

4 Ring Muscle-Ups

20 Double Unders

2 Ring Muscle-Ups

Metcon (No Measure)

5 Sets:

2 Minute Light Bike (Recovery Pace)

20 GHD Sit-Ups

6-11-18

Red Dirt CrossFit – CrossFit

Squat Clean Thruster

Chalant (Fitness) (Time)

For Time:

21 Burpees

21 Power Cleans (95/65)

15 Burpees

15 Hang Squat Cleans (95/65)

9 Burpees

9 Thrusters (95/65)

Chalant (Open/Performance) (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

15 Lateral Barbell Burpees

15 Hang Squat Cleans (135/95)

9 Lateral Barbell Burpees

9 Thrusters (135/95)

Metcon (Weight)

7 Sets:

Clean Pull

Hang Squat Clean

Push Press

Squat Clean Thruster

Build to moderate load. Rest as needed between sets, but no more than 1 minute.

6-9-18

Red Dirt CrossFit – CrossFit

Roped In (Fitness) (Time)

For Time:

50/35 Calorie Row

800 Meter Run

30 Power Snatches (75/55)

800 Meter Run

5 Rope Climbs

Roped In (Open/Performance) (Time)

For Time:

50/35 Calorie Row

800 Meter Run

30 Power Snatches (115/80)

800 Meter Run

5 Rope Climbs

Metcon (No Measure)

3 “Giant Sets”:

Max Effort Bodyweight Bench Press

Max Strict Pull-Ups

200 Meter Kettlebell Front Rack Carry (53’s/35’s)

Rest 3 Minute Between Efforts.

6-8-18

Red Dirt CrossFit – CrossFit

Bumpy Ride (AMRAP – Reps)

In Teams of 3, AMRAP 25:

12/9 Calorie Bike

6 Burpees Over Wreckbag

100 Meter Wreck Bag Run (50/35)

Partners complete full rounds before switching.

Metcon (Weight)

On the 2:00 x 6 Rounds:

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Minute 1 – 1 Tempo Front Squat

Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.