(405) 385-9150

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

1-1-19

Red Dirt CrossFit – CrossFit

Home Alone (Time)

For Time:

50-40-30-20-10

Jumping Lunges

Sit-ups