(405) 385-9150

8-1-18

Red Dirt CrossFit – CrossFit

Fire Alarm – Fitness (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

(65/45)

Fire Alarm (CFNE) (Time)

3 Rounds Bergeron Beep Test*

50/40 Cal Row

3 Rounds Bergeron Beep Test

50/40 Cal Row

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Metcon (No Measure)

3 Sets of 4: Overhead Squats

3 Sets of 3: Snatch Drop

3 Sets of 2: Snatch Balance

Snatch

Fire Storm (Time)

For Time:

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

7-31-18

Red Dirt CrossFit – CrossFit

Pumped Up Game Changer (Time)

21 – 15 – 9

Deadlift (275/185)

Box Jump (30″/24″)

Pumped Up Game Changer (Fitness) (Time)

21-15-9:

Deadlifts (155/105)

Box Jump (24/20)

Metcon (No Measure)

7 Rounds, Not For Time:

35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

Deadlift

Napalm (Time)

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20)

Metcon (No Measure)

200/150 Calorie Assault Bike

Males: 20 Calories Easy, 20 Calories Hard

Females: 15 Calories Easy, 15 Calories Hard

7-30-18

Red Dirt CrossFit – CrossFit

Foul Ball (Fitness) (Time)

3 Rounds:

800 Meter Run

30 Wallballs (14/10)

30 Alternating Dumbbell Snatches (35/25)

Foul Ball (Open/Performance) (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

Hang Power Clean

Push Press

Back Squat

Foul Ball (Comp) (Time)

3 Rounds For Time:

800 Meter Run

30 Calorie Row

30 Alternating Dumbbell Snatches (50/35)

Metcon (No Measure)

3 Sets, Not For Time:

100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)

200 Meter Sled Drag

30 Weighted Sit-Ups

7-28-18

Red Dirt CrossFit – CrossFit

Limitless (Fitness) (3 Rounds for reps)

Teams of 3:

AMRAP 7:

150/100 Calorie Bike

Max Clean and Jerks (95/65)

Rest 3 Minutes

AMRAP 6:

120/80 Calorie Bike

Max Power Snatches (75/55)

Rest 3 Minutes

AMRAP 5:

90/60 Calorie Bike

Max Thrusters (65/45)

Limitless (Open/Performance) (3 Rounds for reps)

Teams of 3:

AMRAP 7:

150/100 Calorie Bike

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:

120/80 Calorie Bike

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:

90/60 Calorie Bike

Max Thrusters (95/65)

7-27-18

Red Dirt CrossFit – CrossFit

Cement Mixer (CFNE) (Time)

7 rounds, on the 3:00:

400 m run

12 Toes-to-bar

Metcon (Weight)

On the 2:00 x 6:

2 Tempo Front Squats

5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%

Sets 3-4 – 66%

Sets 5-6 – 69%

7-26-18

Red Dirt CrossFit – CrossFit

Deadpool (Fitness) (Weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts

Deadpool (Open/Performance) (Weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

7-25-18

Red Dirt CrossFit – CrossFit

Fortitude (CFNE) (AMRAP – Reps)

EMOMx30

Odd: 15 Cal Row

Even: 15 Burpees

All reps = 450

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees

Sumo Deadlift

Romanian Deadlift

Dude, just Google it.

7-24-18

Red Dirt CrossFit – CrossFit

Liquid Cocaine (Fitness) (Time)

5 Rounds:

5 Power Clean and Jerks (105/75)

10 Pull-ups

Liquid Cocaine (Performance) (Time)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Pull-ups

Liquid Cocaine (Open) (Time)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Metcon (Weight)

On the Minute x 8:

Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%

Sets 3-4 – 68%

Sets 5-6 – 71%

Sets 7-8 – 74%

7-23-18

Red Dirt CrossFit – CrossFit

Back Squat

Front Rack Lunge

Sore Subject (Fitness) (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Single Unders

Sore Subject (Open/Performance) (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders

7-21-18

Red Dirt CrossFit – CrossFit

Turtle Club (Fitness) (Time)

For Time:

21 Overhead Squats (75/55)

200 Meter Run

21 Thrusters (75/55)

200 Meter Run

15 Overhead Squats (75/55)

200 Meter Run

15 Thrusters (75/55)

200 Meter Run

9 Overhead Squats (75/55)

200 Meter Run

9 Thrusters (75/55)

200 Meter Run

Turtle Club (Open/Performance) (Time)

For Time:

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run

Metcon (Weight)

3 Overhead Squats

3 Thrusters

Both movements from the rack, and weights can be vary between

both movements as we build to a heavy triple at each.

Metcon (Time)

Turkish Get Up: Build to a Heavy 1 on Each Arm

Followed by…

21-18-15-12:

Kipping Handstand Push-ups

Toes to Bar