(405) 385-9150

8-15-18

Red Dirt CrossFit – CrossFit

Big Clean Complex

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

8-14-18

Red Dirt CrossFit – CrossFit

Lead Foot (Fitness) (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 Jumping CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Jumping Pull-ups

Metcon (AMRAP – Reps)

AMRAP 5:

20 Double Unders, 2 Kipping Handstand Push-ups

20 Double Unders, 4 Kipping Handstand Push-ups

20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

Metcon (No Measure)

10 Minute Recovery Bike

On the 2:00, 4:00, 6:00, 8:00:

Max Effort L-Sit Hold

Lead Foot (3 Rounds for reps)

AMRAP 4:

27 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

Rest 4:00

AMRAP 4:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Pull-ups

BC 8/14/18

Red Dirt CrossFit – 4 Week Basics

BC-3 (Time)

21-15-9

Wallballs

Burpees

8-13-18

Red Dirt CrossFit – CrossFit

Back Squat

Thin Air (Time)

4 Rounds:

40 Air Squats

30 Sit-ups

20/15 Calorie Bike

3-position squat snatch – down

High-hang, knee, floor
65%

Power snatch + Squat snatch (Weight)

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

Performed @ 75%

Pausing Snatch Pull

5 Sets of 2 at 90%

Pause 2 Seconds at Knee Level

Back Squat

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 72%

4 Reps @ 77%

2 Reps @ 82%

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

All Sets completed On the 2:00

8-11-18

Red Dirt CrossFit – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

31 Heroes (Fitness) (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 31:

8 Thrusters (95/65)

6 Rope Climbs

11 Box Jumps (24/20)

Continuous 400 Meter Run with Wreck Bag (50/35)

8-10-18

Red Dirt CrossFit – CrossFit

Deadlift

Captain Insano (Fitness) (Time)

3 Rounds:

20 Deadlifts (115/80)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (35’s/25’s)

20/14 Calorie Bike

Captain Insano (Open/Performance) (Time)

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

20/14 Calorie Bike

Metcon (No Measure)

5 sets of 35% of best

BC 8/9/18

Red Dirt CrossFit – 4 Week Basics

BC-2 (2 Rounds for reps)

AMRAP 4:

10 Cal Row

7 Deadlifts

7 Push-ups

Rest 4:00

AMRAP 4:

10 Cal Row

7 Deadlifts

7 Push-ups

8-9-18

Red Dirt CrossFit – CrossFit

Strict Nicole (AMRAP – Rounds and Reps)

AMRAP 20

400 Meter Run

Max Unbroken Strict Pull-Ups

8-8-18

Red Dirt CrossFit – CrossFit

Hot Sauce (Fitness) (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (95/65)

Hot Sauce (Open/Performance) (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

Metcon (Time)

50 strict handstand push ups

Strict Pull-ups

B 8/7/18

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS