(405) 385-9150

11-1-18

Red Dirt CrossFit – CrossFit

Deadbeat (Time)

4 Rounds:

21 Deadlifts (155/105)

150′ Walking Lunge

9 Strict Handstand Push-ups

10-31-18

Red Dirt CrossFit – CrossFit

Team Cement Mixer (Time)

Teams of 2

10 Rounds Total (5 each):

400m Run

12 Toes to Bar

Metcon (Weight)

On the 0:00 – 10 Power Snatches (60%)

On the 2:00 – 8 Power Snartches (65%)

On the 4:00 – 6 Power Snatches (70%)

On the 6:00 – 4 Power Snatches (75%)

On the 8:00 – 2 Power Snatches (80%)

10-30-18

Red Dirt CrossFit – CrossFit

Hang Power Clean

Hangman (CFNE) (Time)

21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders

15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders

9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders

Metcon (2 Rounds for reps)

Part A – From the 0:00 – 5:00:

3 Strict CTB Pull-Ups + 5 Strict HSPU

Part B – From the 5:00 – 10:00:

5 Strict Ring Dips + 7 Feet Elevated Ring Rows

Metcon (AMRAP – Reps)

Ascending Ladder for 7:00:

10 Calorie Air Runner

1-2-3-4-5… DBall Cleans (150/100)

Metcon (Calories)

10 Rounds:

:45s Light, :15s Fast

10-29-18

Red Dirt CrossFit – CrossFit

Blitzen (Fitness) (CFNE) (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (75/55)

Blitzen (Performance) (CFNE) (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

Blitzen (CFNE) (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)

Metcon (Weight)

Snatch Complex

5 Sets:

Power snatch + Overhead Squat + Snatch Balance+ Hang Snatch

Metcon (Weight)

Stamina Squating

Alternating on the minute x 12 (6 rounds)

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell load is 55% of 1RM Front Squat

10-27-18

Red Dirt CrossFit – CrossFit

Bandwagon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

2 Rope Climbs

6 Box Jump Overs (30/24)

10/7 Calorie Row

Complete Full Rounds Before Switching

Metcon (Time)

5 Rounds:

15/12 Calorie Assault Bike

2 Rope Climbs (15′)

Grease Lightning (AMRAP – Rounds and Reps)

AMRAP 16:

1,000/850 Meter Row

15 Burpee Box Jump Overs (24″/20″)

9 Bar Muscle-Ups

Metcon (No Measure)

3 Rounds, Not for Time:

7 Inchworms

35 AbMat Sit-Ups

10-26-18

Red Dirt CrossFit – CrossFit

Deadlift

Between 60-70%

Deadlift

Between 70-80%

Deadlift

Between 80-90%

Deadlift

Between 80-90%

Optimus Prime (AMRAP – Rounds and Reps)

AMRAP 7:

Wallballs* (20/14#)

*EMOM: 5 Deadlifts (225/155)

Metcon (Weight)

On the Minute x 5:

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

Rest 1:00, followed by…

On the Minute x 5:

2 Squat Cleans

1 Split Jerk

10-25-18

Red Dirt CrossFit – CrossFit

Knuckle Sandwich (Time)

For Time:

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run

BC 10/25/18

Red Dirt CrossFit – 4 Week Basics

BC-8 (Time)

1/2 Isabel

15 Snatches

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS

10-24-18

Red Dirt CrossFit – CrossFit

Overhead Squat

Ground Breaking (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

Tempo Overhead Squat

-5 Second negative

-2 Second pause in bottom

10-23-18

Red Dirt CrossFit – CrossFit

Bar Keeper (3 Rounds for reps)

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Assault Bike