(405) 385-9150

6-1-19

Red Dirt CrossFit – CrossFit

Adderall (3 Rounds for reps)

0-10 Minute:

1 Mile Run

Max Reps Clean and Jerk (135/95)

10-13 Minute:

Rest

13-20 Minute:

800 Meter Run

Max Reps Power Snatch (115/80)

20-23 Minute:

Rest

23-27 Minute:

400 Meter Run

Max Reps Thrusters (95/65)

Adderall (Fitness) (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

BC 5/30/19

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

5-31-19

Red Dirt CrossFit – CrossFit

Weighted Pull-ups

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees

5-30-19

Red Dirt CrossFit – CrossFit

Yogi (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

5-29-19

Red Dirt CrossFit – CrossFit

Push Jerk

Bel-air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

BC 5/28/19

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

5-28-19

Red Dirt CrossFit – CrossFit

Jelly Belly 2.0 (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Assault Bike

10-8-6-4-2: Deadlifts (275/185)

BC 5/27/19

Red Dirt CrossFit – 4 Week Basics

BC-5A (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps

10 Pull-ups

10 Air Squats

5-27-19

Red Dirt CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5-25-19

Red Dirt CrossFit – CrossFit

Fancy Pants (Time)

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run