(405) 385-9150

BC 1/10/19

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

1-10-19

Red Dirt CrossFit – CrossFit

Layaway (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

1-9-19

Red Dirt CrossFit – CrossFit

1 Pause Front Squat + 1 Front Squat

Satan’s Whiskers (CFNE) (Time)

3 Rounds:

10 Chest-to-Bar Pull-Ups

10 Front Squats (165/115)

10 Burpees

Satan’s Whisker’s – Fitness (Time)

3 Rounds:

10 Pull-ups

10 Front Squats (135/95)

10 Burpees

BC 1/8/19

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS

1-8-19

Red Dirt CrossFit – CrossFit

Fuller Circle (Time)

800m run

125 double-unders (200)

2,000m row

125 double-unders (200)

800m run

Fuller Circle – CTC (Time)

75/50 Cal Schwinn Bike

125 double-unders (200)

2,000m row

125 double-unders (200)

75/50 Cal Schwinn Bike

1-7-19

Red Dirt CrossFit – CrossFit

Hang Power Clean

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

DT – Performance (Time)

5 Rounds:

12 Deadlifts (135/95#)

9 Hang Power Cleans (135/95#)

6 Push Jerks (135/95#)

DT (Fitness) (Time)

5 Rounds:

12 Deadlifts (115/80)

9 Hang Power Cleans (115/80)

6 Push Jerks (115/80)

1-5-19

Red Dirt CrossFit – CrossFit

Low Five (3 Rounds for reps)

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (135/95)

Max Lateral Barbell Burpees

1-4-19

Red Dirt CrossFit – CrossFit

Bee’s Knee’s (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Bike

1 Minute Rest

1-3-19

Red Dirt CrossFit – CrossFit

Clothesline (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.

1-2-19

Red Dirt CrossFit – CrossFit

Air Walker (AMRAP – Rounds and Reps)

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Power Clean

5 Sets:

1 x 3-Pause Power Clean

1 Power Clean

Set #1 – 50% of 1RM Power Clean

Set #2 – 55% of 1RM Power Clean

Sets #3+4+5 – 60% of 1RM Power Clean

Metcon (Weight)

On the Minute x 6 Rounds:

30% of Max Kipping Handstand Pushups

3-3-2-2-1-1: Power Cleans