(405) 385-9150

11-30-19

Red Dirt CrossFit – CrossFit

Iron Lotus (Time)

Teams of 3

For Time (30 Minute Cap):

800 Meter Team Wreck Bag Run (50/35)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Wreck Bag Run (50/35)

11-29-19

Red Dirt CrossFit – CrossFit

Deadlift

Moderate Single

Tempo: 5 seconds up and down

Steam Roller (Time)

For Time:

25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

11-28-19

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

Thanksgiving 2019 (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 25

120/90 Calorie Row

80 Box Jumps

70 Toes-to-bar

60 Push-ups

50 Front Squats

40 Pull-ups

30 Push press

11-27-19

Red Dirt CrossFit – CrossFit

3-Position Power Snatch

1 power snatch from the pockets, 1 power snatch from just above the knee, and 1 power snatch from the floor without letting go of the barbell.

Power Wheels (CFNE) (3 Rounds for reps)

AMRAP 3:

15/12 Calorie Row

12 Power Snatch (95/65)(75/55)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

8 Power Snatch (115/80)(95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

4 Power Snatch (135/95)(115/80)

11-26-19

Red Dirt CrossFit – CrossFit

Snack Bar (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

11-25-19

Red Dirt CrossFit – CrossFit

Back Squat

Taco Bell (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

11-23-19

Red Dirt CrossFit – CrossFit

Smash Mouth (Time)

3 Rounds:

800 Meter Run

30/21 Calorie Schwinn Bike

3 Rounds of “Bergeron Beep Test”

1 Round of “BBT”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Top 3 (AMRAP – Rounds and Reps)

AMRAP 30:

36 Calorie Row

12 Bench Press

12 Hang Power Clean

200 Meter Carry

11-22-19

Red Dirt CrossFit – CrossFit

Singled Out (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

11-21-19

Red Dirt CrossFit – CrossFit

Old MacDonald (Time)

5 Rounds:

100 Meter Farmers Carry (53s/35s)

30 AbMat Sit-ups

10 Double KB Russian Swings

11-20-19

Red Dirt CrossFit – CrossFit

Overhead Pause Squat

Pause for 3 seconds at the bottom of each squat

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders