(405) 385-9150

8-24-18

Red Dirt CrossFit – CrossFit

Metcon (Weight)

Pausing Overhead Squat

Moderate set of 2

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (No Measure)

3 x 12 Bulgarian Split Squats, each leg

3 x 18 Barbell Good Mornings

3 x 100 Meter Kettlebell Front Rack Carry

BC 8/23/18

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

8-23-18

Red Dirt CrossFit – CrossFit

Metcon (Time)

5 Rounds:

500 Meter Row

10 Wreck Bag Cleans (50/35)

16 Wreck Bag Reverse Lunges (50/35)

24 AbMat Sit-ups

8-22-18

Red Dirt CrossFit – CrossFit

Half Bad (Fitness) (AMRAP – Rounds and Reps)

AMRAP 18:

30 Deadlifts (105/75)

15 Pull-ups

30/21 Calorie Bike

15 Pull-ups

Half Bad (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-ups

30/21 Calorie Bike

15 Pull-ups

Metcon (Weight)

On the Minute x 8:

2 Repetitions

Half Bad (Comp) (AMRAP – Rounds and Reps)

AMRAP 18:

20 Deadlifts (225/155)

10 Chest to Bar Pull-Ups

20/15 Calorie Assault Bike

10 Chest to Bar Pull-Ups

Metcon (No Measure)

3 Sets, Not For Time:

20 GHD Sit-Ups

20 Weighted Hip Extensions

20 Glute Bridges

8-21-18

Red Dirt CrossFit – CrossFit

Push Press

Sky Hook (Fitness) (Time)

3 Rounds:

20 Hang Power Cleans (75/55)

20 Front Squats (75/55)

20 Push Press (75/55)

Sky Hook (Open/Performance) (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Metcon (Time)

18 Repetitions

Rest 1 Minute

15 Repetitions

Rest 1 Minute

12 Repetitions

Rest 1 Minute

9 Repetitions

Metcon (Weight)

On the 2:00 x 5:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Building in Weight

8-20-18

Red Dirt CrossFit – CrossFit

Country Mile (Time)

1 Mile Run

50 Wallballs (20/10)

40 Box Jumps (24/20)

30 Barbell-Facing Burpees

20 Power Snatches (75/55)

Metcon (Weight)

3-Position Squat Snatch + Snatch Balance

5 Sets at 63%

: Metcon (Weight)

Power Snatch + Squat Snatch

1 Complex On the 1:30 x 7 Sets @ 78%

Metcon (Weight)

Pausing Snatch Pulls

5 Sets of 2 @ 94%

Pause 2 seconds at knee level

Metcon (Weight)

All Sets completed “On the 2:00”

6 Reps @ 72%

4 Reps @ 77%

2 Reps @ 82%

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

Metcon (Time)

For Time:

1 Mile Run

50 Wallballs (20/14)

30 Burpee Box Jump Overs (24/20)

10 Power Snatches (165/105)

8-18-18

Red Dirt CrossFit – CrossFit

Sasquatch (Fitness) (Time)

Teams of 3

For Time (30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row

30 Toes to Bar

Weight Climbs Every 50 reps:

Weight 1 – 65/45

Weight 2 – 75/55

Weight 3 – 95/65

Weight 4 – 105/75

Weight 5 – 135/95

Sasquatch (Open/Performance) (Time)

Teams of 3

For Time (30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row

30 Toes to Bar

Weight Climbs Every 50 reps:

Weight 1 – 95/65

Weight 2 – 115/80

Weight 3 – 135/95

Weight 4 – 155/105

Weight 5 – 185/135

8-17-18

Red Dirt CrossFit – CrossFit

Freefall (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

Strict Pull-ups

Bench Press

Deadlift

8-16-18

Red Dirt CrossFit – CrossFit

Paul Bunyan (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

120 Single Unders

30/21 Calorie Bike

15 Deadlifts (155/105)

Paul Bunyan (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Bike

15 Deadlifts (225/155)