(405) 385-9150

11-30-18

Red Dirt CrossFit – CrossFit

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

11-29-18

Red Dirt CrossFit – CrossFit

Arm Candy (Time)

6 Rounds:

15/12 Calorie Assault Bike

12 Burpees

100 Meter Farmers Carry (53’s/35’s)

BC 11/29/18

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

11-28-18

Red Dirt CrossFit – CrossFit

Last Call (Open/Performance) (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Last Call (Fitness) (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (95/65)

50 Bench Press (105/75)

AMRAP Bench Press (115/80)

rest 3 minutes

50 Hang Squat Cleans (75/55)

50 Hang Squat Cleans (95/65)

AMRAP Hang Squat Cleans (105/75)

rest 3 minutes

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

11-27-18

Red Dirt CrossFit – CrossFit

Criss Cross (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Criss Cross (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Single Unders

15 Power Cleans (95/65)

60 Single Unders

15 Toes to Bar

BC 11/27/18

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

11-26-18

Red Dirt CrossFit – CrossFit

Freedom Sauce (Fitness) (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (65/45)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (75/55)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (95/65)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (115/80)

12 Burpee Over the Erg

Max Calorie Row

Freedom Sauce (Performance) (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (95/65)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (115/80)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (135/95)

12 Burpee Over the Erg

Max Calorie Row

Freedom Sauce (CFNE) (4 Rounds for calories)

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80#)

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Over-the-Erg Burpees

Max Calorie Row

11-24-18

Red Dirt CrossFit – CrossFit

Fair Share (Time)

Teams of 3

2 Rounds For Time (30 Minute Cap):

200 Meter Run (Each)

100 Dumbbell Snatches (50/35)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (95/65)

11-23-18

Red Dirt CrossFit – CrossFit

Loose Cannon (3 Rounds for reps)

3 Rounds:

3:00 Calorie Row

2:00 Shuttle Run

1:00 Sit-Ups

Rest 2:00

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 1 Front Squat

Even Minutes – 3 Back Squats

*Both* lifts are performed with the same load:

79% of our estimated 1RM Front Squat.

Metcon (Weight)

5 Sets, building to a Moderate:

2 Hang Power Cleans + 1 Push Press

2 Hang Power Cleans + 1 Push Jerk

2 Hang Power Cleans + 1 Split Jerk

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Sets #3-4-5 – 70-80% of 1RM Clean and Jerk

Greased (Time)

For Time:

30 Power Clean and Jerks (185/135)

*On the Minute, starting on the 1:00 – 5 Toes to Bar

Metcon (Time)

3 x 21/15 calories, resting 1:30 between

4 x 15/12 Calories, resting 1:00 between

5 x 9/6 Calories, resting :30s between

11-22-18

Red Dirt CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here