(405) 385-9150

8-7-18

Red Dirt CrossFit – CrossFit

Jump City (CFNE) (Time)

1 Round:

800m Run

80 Double-unders

21 Hang Power Cleans (135/95#)

2 Rounds:

400m Run

40 Double-unders

15 Hang Power Cleans (135/95#)

3 Rounds:

200m Run

20 Double-unders

9 Hang Power Cleans (135/95#)

Power Clean

8-6-18

Red Dirt CrossFit – CrossFit

Power Snatch

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Girls Gone Wild (3 Rounds for time)

“Fran” on the 0:00:

21-15-9

Thrusters (95/65)

Pull-ups

“Diane” on the 4:00:

21-15-9

Deadlifts (225/155)

Handstand Push-ups

“Amanda” on the 8:00

9-7-5

Ring Muscle-ups

Squat Snatch (135/95)

Each scored separately for time

8-4-18

Red Dirt CrossFit – CrossFit

Barbed Wire (Time)

4 Rounds:

400 Meter Run

15 Pull-Ups

25 Pushups

35 AbMat Sit-Ups

45 Air Squats

Metcon (No Measure)

3 Rounds, Not For Time:

100 Meter Sled Push

200 Meter Farmers Carry

300 Meter Sled Drag

Metcon (No Measure)

Not For Time:

3 Sets of 20 Weighted Sit-ups

1 Set of 50 Glute Bridges

1 Set of 100 AbMat Sit-ups

8-3-18

Red Dirt CrossFit – CrossFit

1 Power Clean + 1 Front Squat + 1 Push Jerk

Wise Men (CFNE) (3 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3:00

AMRAP 3:

3 Power Cleans(155/105)

3 Front Squats(155/105)

3 Push Jerks (155/105)

Rest 3:00

AMRAP 3:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Wise Men (Fitness) (3 Rounds for reps)

AMRAP 3:

Macho Man (75/55)

Rest 3 Minutes

AMRAP 3:

Macho Man (95/65)

Rest 3 Minutes

AMRAP 3:

Macho Man (105/75)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Box Front Squats

8-2-18

Red Dirt CrossFit – CrossFit

Family Feud (AMRAP – Rounds and Reps)

Class divides into even teams:

AMRAP 20:

50m Prowler Push (95/45#)

100m Sandbag Run (50/35)

200m Run