(405) 385-9150

12-18-2018

Red Dirt CrossFit – CrossFit

Dopamine (Time)

5 rounds, on the 5:00

20/14 Cal bike

18/15 Cal row

20 x 10 m Shuttle Sprints

12-17-18

Red Dirt CrossFit – CrossFit

Belly Flop (Time)

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)

Metcon (Time)

Not for Score:

Set #1: 40% of Max Ring MU + 100 DU + 40% of Max Ring MU

Set #2: 35% of Max Ring MU + 80 DU + 35% of Max Ring MU

Set #3: 30% of Max Ring MU + 60 DU + 30% of Max Ring MU

Set #4: 25% of Max Ring MU + 40 DU + 25% of Max Ring MU

Rest 2:00 between sets.

Metcon (5 Rounds for weight)

5 Sets of the Complex:

1 Hang Squat Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

Set #1 – 70% of 1RM Clean and Jerk

Set #2 – 74% of 1RM Clean and Jerk

Set #3 – 78% of 1RM Clean and Jerk

Sets #4+5 – 78-86% of 1RM Clean and Jerk

Based off feel on the final two sets.

Aim is to hold onto the bar for the entire duration of the complex.

12-15-18

Red Dirt CrossFit – CrossFit

Team 10k Row (Time)

Teams of 3, change athletes every 250m

Metcon (Time)

For Time:

60/40 Calorie Row

200′ Handstand Walk

Metcon (9 Rounds for reps)

3 Rounds:

:20s for Max Power Snatches (115/80), rest :40s

:30s for Max Power Snatches (135/95), rest :30s

:40s for Max Power Snatches (155/105)

Rest 2:20 between rounds.

Cotton Eyed Joe (Team) (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 30:

8 Dumbbell Hang Clean and Jerks (50/35)

10 Medball Squat Jumps (30/20)

8/6 Calorie Assault Bike

Cotton Eyed Joe (Individual) (Time)

7 Rounds, resting 1:00 between rounds:

8 Dumbbell Hang Clean and Jerks (50/35)

10 Medball Squat Jumps (30/20)

8/6 Calorie Assault Bike

Rise ‘n Grind

Big Tabata (AMRAP – Reps)

8 rounds for reps:

100 seconds Moderate Cardio

20 seconds ,Rest

40 Seconds, Kettlebell swings

20 Seconds, Rest

40 Seconds, Wall balls,

20 Seconds, Rest

40 Seconds, Box jumps

20 Seconds, Rest

12-14-18

Red Dirt CrossFit – CrossFit

Joker 2.0 (Time)

1-2-3-4-5-6-7-8-9-10

Toes-to-Bar

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

Joker (Time)

For Time:

10-9-8-7-6-5-4-3-2-1: Toes to Bar

1-2-3-4-5-6-7-8-9-10: Deadlifts (185/135)

Metcon (Time)

For Time:

10 Squat Cleans (60%) + 20′ HSW

8 Squat Cleans (68%) + 40′ HSW

6 Squat Cleans (75%) + 60′ HSW

4 Squat Cleans (83%) + 80′ HSW

2 Squat Cleans (90%) + 100′ HSW

Metcon (No Measure)

4×7 – Weighted Strict Ring Dips

3×7 – Pausing Kettlebell Waiter Squats (each side)

2×30 – GHD Sit-Ups

12-13-18

Red Dirt CrossFit – CrossFit

Round Trip (Time)

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

12-12-18

Red Dirt CrossFit – CrossFit

Power Snatch

Play Ball (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1 – 185/125

Round 2 – 155/105

Round 3 – 135/95

12-11-18

Red Dirt CrossFit – CrossFit

Crash Course (AMRAP – Rounds and Reps)

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Assault Bike

30 Chest to Bar Pull-ups

20 Wreck Bag Over The Shoulder (70/50)

12-10-18

Red Dirt CrossFit – CrossFit

Back Squat

Freddy Krueger (CFNE) (Time)

21-15-9

Kettlebell swings (70/53)

Burpees

Overhead Squat

Moderate 2

Snatch Balance

Moderate 2

1 Snatch Pull + 2 High Hang Squat Snatches

Squat Snatch

Moderately Heavy

Metcon (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups

12-8-18

Red Dirt CrossFit – CrossFit

Mountain Man (CFNE) (Time)

30 Power Snatches (75/55)

600 Meter Run

60 Thrusters (75/55)

600 Meter Run

30 Power Snatches (75/55)

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Squat Clean

1 Hang Squat Clean (knee-level)

1 High Hang Squat Clean (high thigh)

Split Jerk

Set #1 – 65%

Set #2 – 70%

Sets #3+4+5 – 70-80%, based on feel.

TECHNIQUE

Box Front Squats

Start with 60% of 1RM of Front Squat

Iron Mile (Time)

For Time:

30 Power Snatches

800m Run

60 Thrusters

800m Run

30 Power Snatches

Rx – 75/55

12-7-18

Red Dirt CrossFit – CrossFit

Team Barbara (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

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:

85% of our estimated 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

Practice Window: 15:00

8 Strict Toes to Bar

25′ Handstand Walk Obstacle Course

FOR QUALITY

Babs (Time)

3 Rounds:

10 Bar Muscle-Ups

20 Kipping HSPU

30 GHD Sit-Ups

40 Wallballs (20/14)

Metcon (No Measure)

Not for Score:

50:00 Effort

Minutes 1-7 – Light Pace

Minutes 8-10 – Moderate Pace