(405) 385-9150

1-23-19

Red Dirt CrossFit – CrossFit

GIrl Power (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)

1-22-19

Red Dirt CrossFit – CrossFit

Layup (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

BC 1/22/19

Red Dirt CrossFit – 4 Week Basics

BC-5A (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps

10 Pull-ups

5 Air Squats

1-21-19

Red Dirt CrossFit – CrossFit

Push Jerk

Go Fish (Open/Performance) (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Go Fish (Fitness) (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (95/65)

15 Burpees

9 Push Jerks (95/65)

1-19-19

Red Dirt CrossFit – CrossFit

Road Rash (5 Rounds for time)

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean and Jerk (Left Arm)

5 Dumbbell Hang Clean and Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-ups

15/10 Calorie Assault Bike

1-18-19

Red Dirt CrossFit – CrossFit

Sea Legs (Time)

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)

1-1-7-19

Red Dirt CrossFit – CrossFit

Strict Press

Strict Press

Strict Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge

BC 1/17/19

Red Dirt CrossFit – 4 Week Basics

Back Squat

BC-4 (Time)

8 AMRAP

20 Jump Rope

10 Plate to Overhead

1-16-19

Red Dirt CrossFit – CrossFit

Frank the Tank (CFNE) (3 Rounds for reps)

AMRAP 5:

Buy-in: 50 Wallballs (20/15#)

12 Deadlifts (185/135#)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14#)

9 Deadlifts (225/155#)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14#)

6 Deadlifts (275/185#)

6 Bar-Over Burpees

Frank the Tank (Performance) (CFNE) (3 Rounds for reps)

PERFORMANCE

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (155/105)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (185/135)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (225/155)

6 Lateral Barbell Burpees

Frank the Tank (Fitness) (CFNE) (3 Rounds for reps)

PERFORMANCE

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (155/105)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (1855/135)

6 Lateral Barbell Burpees

1-15-19

Red Dirt CrossFit – CrossFit

Chain Reaction (Time)

3 Rounds:

21/15 Calorie Assault Bike

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)