(405) 385-9150

8-31-19

Red Dirt CrossFit – CrossFit

Three Stooges (Time)

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row

8-30-19

Red Dirt CrossFit – CrossFit

Power Clean + Hang Squat Clean + Squat Clean

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

8-29-19

Red Dirt CrossFit – CrossFit

Strict Press

Heavy Metal (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

8-28-19

Red Dirt CrossFit – CrossFit

Halftime (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

8-27-19

Red Dirt CrossFit – CrossFit

Cement Truck (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

8-26-19

Red Dirt CrossFit – CrossFit

Thruster

Heavy set of 10

Sucker Punch (Time)

For Time:

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

8-24-19

Red Dirt CrossFit – CrossFit

Runaway Train (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

8-23-19

Red Dirt CrossFit – CrossFit

Crazy Stairs (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

8-22-19

Red Dirt CrossFit – CrossFit

Team Tosh Sprints (Time)

Work/Rest with a partner…

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run
Check both versions for splits

Team Tosh Sprints (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….

8-21-19

Red Dirt CrossFit – CrossFit

Frank the Tank (CFNE) (3 Rounds for reps)

AMRAP 5:

Buy-in: 50 Wallballs (20/15#)

12 Deadlifts (185/135#)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14#)

9 Deadlifts (225/155#)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14#)

6 Deadlifts (275/185#)

6 Bar-Over Burpees

Frank the Tank (Performance) (CFNE) (3 Rounds for reps)

PERFORMANCE

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (155/105)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (185/135)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (225/155)

6 Lateral Barbell Burpees

Frank the Tank (Fitness) (CFNE) (3 Rounds for reps)

PERFORMANCE

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (155/105)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (1855/135)

6 Lateral Barbell Burpees
lol 1855 last barbell