(405) 385-9150

9-19-18

Red Dirt CrossFit – CrossFit

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Deadlift

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

Rest as needed between sets.

Metcon (Time)

For Time:

100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar

9-18-18

Red Dirt CrossFit – CrossFit

Under Fire (Time)

For Time:

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

400 Meter Run

50 Double Unders

12 Toes to Bar

12 Pull-ups

400 Meter Run

50 Double Unders

9 Toes to Bar

9 Pull-ups

Metcon (Time)

3 Rounds For Time:

75 Double Unders

25 Kipping Handstand Push-ups

Under Fire (Comp) (Time)

4 Rounds:

400 Meter Run

15 Sumo Deadlift High Pulls (95/65)

9 Burpee Box Jump Overs (24/20)

Metcon (No Measure)

50 Bench Press Repetitions (155/105)

*Every Break: 15 GHD Sit-ups

9-17-18

Red Dirt CrossFit – CrossFit

Last Legs (AMRAP – Reps)

Teams of 3:

0:00 – 5:00 – Max Front Squats

5:00 – 10:00 – Max Calorie Row

10:00 – 13:00 – Rest

13:00 – 18:00 – Max Back Squats

18:00 – 23:00 – Max Calorie Bike

Squat Loads Increase Every 30 Reps:

Front Squats

0-30 Reps (115/80)

31-60 Reps (135/95)

61-AMRAP (155/105)

Back Squats

0-30 Reps (155/105)

31-60 (185/135)

61-AMRAP (225/155)

9-15-18

Red Dirt CrossFit – CrossFit

Adderall (3 Rounds for reps)

0-10 Minute:

1 Mile Run

Max Reps Clean and Jerk (135/95)

10-13 Minute:

Rest

13-20 Minute:

800 Meter Run

Max Reps Power Snatch (115/80)

20-23 Minute:

Rest

23-27 Minute:

400 Meter Run

Max Reps Thrusters (95/65)

Adderall (Fitness) (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

9-14-18

Red Dirt CrossFit – CrossFit

The Good Life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

9-13-18

Red Dirt CrossFit – CrossFit

Strict Press

Push Press

Push Jerk

Nonstop (Fitness) (AMRAP – Rounds and Reps)

AMRAP 8:

10/7 Calorie Bike

10 Wallballs (14/10)

Nonstop (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 8:

10/7 Calorie Bike

10 Wallballs (20/14)

9-12-18

Red Dirt CrossFit – CrossFit

Deadlift

Dead Meat (Time)

For Time:

1 Mile Run

100 Double Unders

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)

9-11-18

Red Dirt CrossFit – CrossFit

Always Remembered (Time)

“Always Remembered”

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

“Always Remembered” (Performance) (Time)

PERFORMANCE

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (115/80)

Cash-Out: 2977 Meter Row

“Always Remembered” (Fitness) (Time)

FITNESS

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (95/65)

Cash-Out: 2977 Meter Row

Metcon (Weight)

On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks

Directly into…

On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk

Metcon (No Measure)

Alternating On the Minute x 20 (10 Rounds):

Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint

Odd Minutes – Rest

9-10-18

Red Dirt CrossFit – CrossFit

Turkish Get Up

E-Brake (Time)

3 Rounds:

400 Meter Run

20 Alternating Dumbbell Snatches (50/35)

15/10 Calorie Assault Bike

Metcon (Weight)

On the Minute x 11:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Back Squat

3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max Ring Muscle-ups

9-8-19

Red Dirt CrossFit – CrossFit

Professor Chaos (Fitness) (Time)

For Time:

30 Pull-ups

600 Meter Hill Run

15 Power Snatches (95/65)

600 Meter Hill Run

15 Power Snatches (95/65)

600 Meter Hill Run

30 Pull-ups

Professor Chaos (Performance) (Time)

For Time:

30 Pull-ups

600 Meter Hill Run

15 Power Snatches (135/95)

600 Meter Hill Run

15 Power Snatches (135/95)

600 Meter Hill Run

30 Pull-ups

Professor Chaos (Open) (Time)

For Time:

30 Chest to Bar Pull-ups

600 Meter Hill Run

15 Power Snatches (135/95)

600 Meter Hill Run

15 Power Snatches (135/95)

600 Meter Hill Run

30 Chest to Bar Pull-ups

Metcon (Time)

For Time:

21-18-15-12-9:

Kipping Handstand Push-ups

Box Jump Overs (24/20)