(405) 385-9150

5-1-19

Red Dirt CrossFit – CrossFit

Waterlogged (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

4-30-19

Red Dirt CrossFit – CrossFit

Front Squat

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110

4-29-19

Red Dirt CrossFit – CrossFit

Handlebars (Open/Performance) (Time)

4 Rounds:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)

Handlebars (Fitness) (Time)

4 Rounds:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (105/75)

4-27-19

Red Dirt CrossFit – CrossFit

Bubba Gump (Time)

3 Rounds:

800 Meter Run

30 Deadlifts (155/105)

30 Lateral Barbell Burpees

4-26-19

Red Dirt CrossFit – CrossFit

Overhead Squat

Denim (CFNE) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders (single unders)

30/21 Calorie Row

15 Overhead Squats (115/80)(95/65)

4-25-19

Red Dirt CrossFit – CrossFit

Old Town Road (Time)

6 Rounds:

15/12 Calorie Assault Bike

150′ Farmers Carry (53’s/35’s)

9 Strict Toes to Bar

BC 4/25/19

Red Dirt CrossFit – 4 Week Basics

BC-8 (Time)

1/2 Isabel

15 Snatches

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

10 Air Squats

10 Sit-ups

10 KBS

4-24-19

Red Dirt CrossFit – CrossFit

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

The Chief – Correct (5 Rounds for reps)

The real version, not the Wodify wrong one.

5 rounds of AMRAP 3

3 Power Cleans (135/95)

6 push-ups

9 Air squats

rest 1 min

Score complete rounds only

4-23-19

Red Dirt CrossFit – CrossFit

Boat Race (CFNE) (3 Rounds for time)

“Boat Race”

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds

BC 4/23/19

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead