(405) 385-9150

12-6-18

Red Dirt CrossFit – CrossFit

Frogger (Time)

6 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttles

12-5-18

Red Dirt CrossFit – CrossFit

Rugrats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

Score is Slowest Round

Metcon (Time)

For Time:

50 GHD Sit-Ups

75′ Handstand Walk

100′ Dumbbell Front Rack Lunge (50’s/35’s)

Metcon (No Measure)

3 Giant Sets:

10 Barbell Good Mornings

20 Box Step-Ups

30 Glute Bridges

Rest 2:00 between sets.

12-4-18

Red Dirt CrossFit – CrossFit

Push Jerk

Build to a heavy

5-4-3-2-1

Start ~70%

Down Time (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)



Climb by 3 Reps Until the Finish

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

12-3-18

Red Dirt CrossFit – CrossFit

Jump Start (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

Metcon (Weight)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:

70% of our estimated 1RM Front squat.

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Power Snatch

1 Hang Squat Snatch (knee-level)

1 Squat Snatch

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

Set #1 – 70% of 1RM Snatch

Set #2 – 75%

Sets #3+4+5 – 75-80%

Metcon (2 Rounds for reps)

AMRAP 2: Ring Muscle-Ups

Rest 1 Minute

AMRAP 2: Ring Muscle-Ups

or

5 CTB Pull-Ups

3 Ring Dips (banding as required)

BC 12/1/18

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

12-1-18

Red Dirt CrossFit – CrossFit

Clean House (5 Rounds for reps)

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats