(405) 385-9150

6-7-18

Red Dirt CrossFit – CrossFit

Mani-Pedi (Fitness) (Weight)

On the 2:00 x 7 Sets:

72 Single Unders

9 Toes to Bar

3 Power Cleans

Mani-Pedi (Open/Performance) (Weight)

On the 2:00 x 7 Sets:

36 Double Unders

9 Toes to Bar

3 Power Cleans

6-6-18

Red Dirt CrossFit – CrossFit

Push Press

build to a heavy 5

Speed Boat (Fitness) (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (14/10)

20 1-Arm Dumbbell Hang Clean and Jerks (35/25)

Speed Boat (Open/Performance) (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

Metcon (Weight)

On the 2:00 x 6 Rounds:

Rounds 1-2: 5 Push Presses

Rounds 3-4: 4 Push Presses

Rounds 5-6: 3 Push Presses

Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

Metcon (No Measure)

Not For Time:

100 Banded Tricep Pushdowns

50 Banded Pull-Aparts

50 Banded Tricep Pushdowns

50 Banded Pull-Aparts

6-5-18

Red Dirt CrossFit – CrossFit

Jelly Belly (Fitness) (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Deadlifts (185/135)

Jelly Belly (Open/Performance) (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Deadlifts (275/185)

Metcon (Weight)

On the 2:00

5 Repetitions @ 80%

1 Repetition @ 86%

5 Repetitions @ 83%

1 Repetition @ 89%

5 Repetitions @ 86%

1 Repetition @ 92%

Building upon last week.

Metcon (No Measure)

Accumulate 2 Minutes in a L-Sit on Parallettes

*Every break – 15 Empty Barbell Good Mornings

6-4-18

Red Dirt CrossFit – CrossFit

Recess (AMRAP – Reps)

AMRAP 10:

3 Calorie Bike, 3 Kettlebell Swings (53/35)

6 Calorie Bike, 6 Kettlebell Swings (53/35)

9 Calorie Bike, 9 Kettlebell Swings (53/35)



Continue to add (3) Repetitions Per Round

6-2-18

Red Dirt CrossFit – CrossFit

Team 10k Row (Time)

Teams of 3, change athletes every 250m
Individual Version

10 Rounds For Time:

250 Meter Row

Rest :30 Seconds Between

Front Squat

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 73%

4 Reps @ 78%

2 Reps @ 83%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%