(405) 385-9150

9-1-18

Red Dirt CrossFit – CrossFit

Fender Bender (Fitness) (Time)

Teams of 3

For Time (30 Minute Cap):

400 Meter Wreck Bag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

400 Meter Wreck Bag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

400 Meter Wreck Bag Run (50/35)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

Fender Bender (Fitness) (AMRAP – Reps)

Teams of 3

For Time (30 Minute Cap):

400 Meter Wreck Bag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

400 Meter Wreck Bag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

400 Meter Wreck Bag Run (50/35)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
Use if not finished under time cap

Fender Bender (Open/Performance) (Time)

Teams of 3

For Time (30 Minute Cap):

400 Meter Wreck Bag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Wreck Bag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Wreck Bag Run (50/35)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Fender Bender (Open Performance) (AMRAP – Reps)

Teams of 3

For Time (30 Minute Cap):

400 Meter Wreck Bag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Wreck Bag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Wreck Bag Run (50/35)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
Use if not finished under time cap

8-31-18

Red Dirt CrossFit – CrossFit

3-Position Power Snatch

Pockets, above the knee, floor

Daily Dozen (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

12 Burpees

9 Power Snatches (75/55)

12 Pull-ups

Daily Dozen (Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

12 Pull-ups

Daily Dozen (Open) (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups

Metcon (3 Rounds for weight)

On the Minute x 3 – 3 Hang Power Snatches

On the Minute x 3 – 2 Hang Power Snatches

On the Minute x 3 – 1 Hang Power Snatch

Build throughout, finishing with a heavy single in the final minute of the EMOM.

Metcon (Time)

4 Rounds:

500 Meter Row at 2k Pace

21 GHD Sit-ups

Rest 1:30 Between Rounds

BC 8/30/18

Red Dirt CrossFit – 4 Week Basics

BC-8 (Time)

1/2 Isabel

15 Snatches

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS

8-30-18

Red Dirt CrossFit – CrossFit

Front Squat

Annie’s on the Run-CFNE (Time)

100 DU

50 Sit-ups

200m Run

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run

8-29-18

Red Dirt CrossFit – CrossFit

Eighteen Wheeler (Fitness) (AMRAP – Rounds and Reps)

AMRAP 18:

18/12 Calorie Row

15 Wallballs (14/10)

12 Dumbbell Snatches (35/25)

9 Toes to Bar

Eighteen Wheeler (AMRAP – Rounds and Reps)

“Eighteen Wheeler”

AMRAP 18:

12 Calorie Row

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Metcon (Weight)

5 Sets (On the 2:00):

3 Hang Squat Cleans + 1 Split Jerk

Building in Weight

Metcon (Weight)

On the Minute x 8

2 Repetitions (Aim to Beat Last Week)

BC 8/28/18

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

8-28-18

Red Dirt CrossFit – CrossFit

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

Strict Handstand Push-ups

19 Repetitions

Rest 1 Minute

16 Repetitions

Rest 1 Minute

13 Repetitions

Rest 1 Minute

10 Repetitions

BC 8/28/18

Red Dirt CrossFit – 4 Week Basics

BC-8 (Time)

1/2 Isabel

15 Snatches

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS

8-27-18

Red Dirt CrossFit – CrossFit

Powder Keg (CFNE) (3 Rounds for reps)

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)(155/105)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)(185/135)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)(225/155)

Powder Keg (Fitness) (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (105/75)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (115/85)

Power snatch + Squat snatch (Weight)

Heave single complex – perfect form
1 Complex On the 1:30 x 7 Sets @ 80%

()

Metcon (Weight)

Back Squat

All Sets completed “On the 2:00”

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

Metcon (Time)

5 Rounds For Time:

5 Ring Muscle-ups

15 Thrusters (75/55)

8-25-18

Red Dirt CrossFit – CrossFit

The Ghost (24 Rounds for reps)

6 Rounds for time:

1 min row for calories

1 min max burpees

1 min max double unders

1 min rest

Metcon (Time)

75 Kipping Handstand Push-Ups

Metcon (Time)

For Time:

50 Repetitions (155/105)