(405) 385-9150

4-1-19

Red Dirt CrossFit – CrossFit

3-position squat snatch – down

High-hang, knee, floor
Moderate Complex

Snake Bite (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Snake Bite (Performance) (CFNE) (Time)

“Snake Bite”

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

Snake Bite (Fitness) (CFNE) (Time)

FITNESS

“Snake Bite”

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

3-30-19

Red Dirt CrossFit – CrossFit

Rope-a-Dope (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs

3-29-19

Red Dirt CrossFit – CrossFit

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

3-28-19

Red Dirt CrossFit – CrossFit

Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

3-27-19

Red Dirt CrossFit – CrossFit

Dead Broke (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)

3-26-19

Red Dirt CrossFit – CrossFit

Metcon (Weight)

EMOMx8 Snatch Complex

Snatch Deadlift

Snatch High Pull

Power Snatch

Inner Tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

3-25-19

Red Dirt CrossFit – CrossFit

Wall-E (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

3-23-19

Red Dirt CrossFit – CrossFit

3-Position Power Clean

1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions.

Party Bus (AMRAP – Rounds)

Team of 3:

AMRAP 15

12/9 Cal Bike

6 Lateral Bar Burpees

3 Power Clean (155/105)

3-22-19

Red Dirt CrossFit – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

3-21-19

Red Dirt CrossFit – CrossFit

Quarterback (AMRAP – Rounds)

EMOM x 25:

Minute 1: 12/9 Calorie Assault Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*