(405) 385-9150

1-31-19

Red Dirt CrossFit – CrossFit

Hang Power Snatch + Power Snatch

EMOMx10

Record Final Weight

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

BC 1/31/19

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

1-30-19

Red Dirt CrossFit – CrossFit

Tempo Pausing Back Squat

7 seconds down, 3 second pause

After Party (Time)

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

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

1-29-19

Red Dirt CrossFit – CrossFit

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

BC 1/29/19

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

1-28-19

Red Dirt CrossFit – CrossFit

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

1-26-19

Red Dirt CrossFit – CrossFit

Bird Box (Time)

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (135/95)

15 Rope Climbs

50 Power Snatches (115/80)

75 Box Jump Overs (24/20)

100/70 Calorie Row

1-25-19

Red Dirt CrossFit – CrossFit

Hang Squat Clean

Top Down (Time)

For Time:

50 Burpees

40/30 Calorie Assault Bike

30 Hang Squat Cleans (115/80)

1-24-19

Red Dirt CrossFit – CrossFit

No Brainer (Time)

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Loading on the Deadlift

BC 1/24/19

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run