(405) 385-9150

10-4-18

Red Dirt CrossFit – CrossFit

Better Half (Weight)

On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

1-Mile Run (Time)

Max Effort 1-Mile Run

BC 10/4/18

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

10-3-18

Red Dirt CrossFit – CrossFit

Long Gone (1 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

*Score is lowest rep total across the five rounds.

Metcon (Weight)

Pausing Split Jerk: 3×2

3 Jerk Drives + 1 Split Jerk: 3×1 Complex

Split Jerk: 5×1

Metcon (No Measure)

5 Supersets:

10 Barbell Bench Press

10 Romanian Deadlifts

Rest 2 Minutes Between

BC 10/2/18

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS

10-2-18

Red Dirt CrossFit – CrossFit

Inside Out (Time)

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Wreck Bag Run (50/35)

21 Burpee Box Jump Overs (24/20)

Metcon (AMRAP – Reps)

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up

Metcon (Time)

For Time:

100 Calorie Assault Bike

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups