(405) 385-9150

7-20-18

Red Dirt CrossFit – CrossFit

Doce (Fitness) (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jump Overs (24/20)

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

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Metcon (Weight)

On the Minute x 12 (3 Rounds):

Minute 1: 3 Reps @ 70%

Minute 2: 2 Reps @ 75%

Minute 3: 1 Rep @ 80-86%

Minute 4: Rest

Metcon (No Measure)

Not For Time:

1:00 L-Sit Hold

2:00 D-Ball Hold (100/70)

:30 Second L-Sit Hold

1:00 D-Bal Hold (100/70)

:15 Second L-Sit Hold

:30s D-Bal Hold (100/70)

7-19-18

Red Dirt CrossFit – CrossFit

Impressed (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

12 Double Dumbbell Push Press (35/25)

1 Rope Climb

100 Meter Wreckbag Run (50/35)

Impressed (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

12 Double Dumbbell Push Press (50/35)

1 Rope Climb

100 Meter Wreckbag Run (50/35)

7-18-18

Red Dirt CrossFit – CrossFit

Lost Count (Fitness) (Time)

For Time:

400 Single Unders

1,500 Meter Row

100 Wallballs (14/10)

50/35 Calorie Bike

Lost Count (Open/Performance) (Time)

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

50/35 Calorie Bike

Metcon (Weight)

On the Minute x 9:

1 Snatch Pull

1 Low Hang Power Snatch

7-17-18

Red Dirt CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

5 Giant Sets:

8 Unbroken Bench Press

8 Unbroken Hang Power Cleans

Build to Heavy Set on Both. Rest 2 Minutes Between.

Metcon (No Measure)

3 Giant Sets:

10 Dumbbell Push Presses

15 Weighted AbMat Sit-ups

Max Close Grip Push-ups

20 GHD Sit-ups

Rest 2 Minutes Between.

7-16-18

Red Dirt CrossFit – CrossFit

Last Call (Fitness) (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (95/65)

50 Bench Press (105/75)

AMRAP Bench Press (115/80)

rest 3 minutes

50 Hang Squat Cleans (75/55)

50 Hang Squat Cleans (95/65)

AMRAP Hang Squat Cleans (105/75)

rest 3 minutes

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

Last Call (Open/Performance) (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Everest (Time)

For Time:

21-15-9

Back Squats (315/225)

Strict Handstand Push-ups

Metcon (Time)

For Time (10 Minute Cap):

30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

Metcon (No Measure)

3 Rounds:

3 Minute Light Effort

2 Minute Fast Effort

Not for score, but for consistent effort.

7-14-18

Red Dirt CrossFit – CrossFit

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Daniel (Performance) (Time)

For Time:

35 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

35 Pull-ups

Daniel (Fitness) (Time)

For Time:

35 Pull-ups

400 Meter Run

21 Thrusters (65/45)

800 Meter Run

21 Thrusters (65/45)

400 Meter Run

35 Pull-ups

7-13-18

Red Dirt CrossFit – CrossFit

Parks and Wreck (Fitness) (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

50/35 Calorie Bike

200 Meter Wreck Bag Run (50/35)

Parks and Wreck (Open/Performance) (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (70/53)

50/35 Calorie Bike

200 Meter Wreck Bag Run (50/35)

Overhead Squat

Metcon (No Measure)

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

First week of this progression.

7-12-18

Red Dirt CrossFit – CrossFit

Overhead Squat

Dilly Dilly (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches (95/65)

4 Overhead Squats (95/65)

16/12 Calorie Row

Dilly Dilly (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

7-11-18

Red Dirt CrossFit – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

7-10-18

Red Dirt CrossFit – CrossFit

Liquid Laugh (Fitness) (5 Rounds for reps)

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (35’s/25’s)

1 Minute Single Unders

1 Minute Calorie Bike

1 Minute Rest

Liquid Laugh (Open/Performance) (5 Rounds for reps)

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

Strict handstand push ups

Front Squat