(405) 385-9150

7-1-19

Red Dirt CrossFit – CrossFit

Fish Out of Water (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

6-29-19

Red Dirt CrossFit – CrossFit

Shake Weight (Time)

3 Rounds:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches (50/35)

6-28-19

Red Dirt CrossFit – CrossFit

Sicko Mode (Time)

21-15-9:

Row Calories

Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

6-27-19

Red Dirt CrossFit – CrossFit

Deadlift

Deadlift

Deadlift

Shrute Farms (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

6-26-19

Red Dirt CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

6-25-19

Red Dirt CrossFit – CrossFit

Water Break (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees over the Rower

27 Calorie Row

– Rest 4 –

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees over the Rower

21 Calorie Row

– Rest 4 –

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees over the Rower

15 Calorie Row

6-24-19

Red Dirt CrossFit – CrossFit

1 Pause Front Squat + 1 Front Squat (2 second pause)

Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

6-22-19

Red Dirt CrossFit – CrossFit

Walmart (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

12/9 Calorie Assault Bike

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

6-21-19

Red Dirt CrossFit – CrossFit

El Nino (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)

6-20-19

Red Dirt CrossFit – CrossFit

Mano y Mano (3 Rounds for calories)

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 400 Meter Prowler Push

Teams Switch Movements When Prowler Finishes