(405) 385-9150

10-1-18

Red Dirt CrossFit – CrossFit

Overhead Squat

Snatch Balance

Snatch

Metcon (AMRAP – Reps)

8 Rounds:

20 Seconds Overhead Squats (45/35)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. *

Metcon (Weight)

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Metcon (Weight)

Snatch Pull + 3 High Hang Snatch Pull

5 Sets (60-62-64-66-68%)

Back Squat

73-77-81%

Metcon (2 Rounds for reps)

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each

9-29-18

Red Dirt CrossFit – CrossFit

Heartburn (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:

7 Thrusters, 7 Pull-ups, 7 Burpees

9-28-18

Red Dirt CrossFit – CrossFit

Twist and Shout (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

Metcon (Weight)

Minutes 1-2-3: 3 Squat Cleans (64-67-70%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (84-86-88%)

Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

9-27-18

Red Dirt CrossFit – CrossFit

Amphibious (Time)

3 Rounds for time:

200 meter Farmers Carry (53s/35s)

400 meter Run

800 meter Row

9-26-18

Red Dirt CrossFit – CrossFit

Push Press

Clothesline (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.

9-25-18

Red Dirt CrossFit – CrossFit

Flip Flop (Time)

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

9-24-18

Red Dirt CrossFit – CrossFit

Wasabi (Time)

For Time:

1,000 Meter Run

40 Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees

Front Squat

9-22-18

Red Dirt CrossFit – CrossFit

Sock Hop (Time)

Teams of 3:

2 Rounds (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell Facing Burpees

Round 1: (135/95)

Round 2: (115/80)

9-21-18

Red Dirt CrossFit – CrossFit

Overtime (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

9-20-18

Red Dirt CrossFit – CrossFit

Back Seat (AMRAP – Rounds and Reps)

AMRAP 18:

30/21 Calorie Assault Bike

30 AbMat Sit-ups

20 Dumbbell Box Step-ups

(35’s/20’s to a 20″ Box)