(405) 385-9150

BC 1/15/19

Red Dirt CrossFit – 4 Week Basics

BC-3A (Time)

15-12-9

Wallballs

Burpees

1-14-19

Red Dirt CrossFit – CrossFit

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

1-12-19

Red Dirt CrossFit – CrossFit

Speed Bump (Time)

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

1-11-19

Red Dirt CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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)