(405) 385-9150

2-28-19

Red Dirt CrossFit – CrossFit

Escape From Wonderland (Time)

3 Rounds For Time

75 Double-unders

50 Air Squats

25 Calorie Row

2-27-19

Red Dirt CrossFit – CrossFit

3-Position Power Snatch

Pockets, above the knee, floor
Build to a moderate complex

Overhaul (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

2-26-19

Red Dirt CrossFit – CrossFit

Face Off (Time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike
Score is slowest round

2-25-19

Red Dirt CrossFit – CrossFit

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

2-22-19

Red Dirt CrossFit – CrossFit

Open 19.1 (AMRAP – Rounds and Reps)

AMRAP 15:

19 Wallballs (20/14)

19 Calorie Row

2-21-19

Red Dirt CrossFit – CrossFit

Drop Anchor (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

2-20-19

Red Dirt CrossFit – CrossFit

Double Play (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders

2-19-19

Red Dirt CrossFit – CrossFit

Deadlift

Dead Ahead (Open/Performance) (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Dead Ahead (Fitness) (Time)

4 Rounds:

21 Deadlifts (95/65)

15 Box Jump Overs (24/20)

9 Push Jerks (95/65)

Dead Ahead (CompR) (Time)

4 Round For Time:

21 Kettlebell Deadlifts (100’s/70’s)

15 Box Jump Overs (24/20)

9 Dumbbell Push Jerks (70’s/50’s)

2-18-19

Red Dirt CrossFit – CrossFit

Meatball (Time)

For Time:

75 Wallballs

35/25 Calorie Assault Bike

10 Rounds of “Strict Cindy”

2-16-19

Red Dirt CrossFit – CrossFit

Leaps & Bounds (Time)

Teams of 3

For Time (30 Minute Time Cap):

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs