(405) 385-9150

12-31-19

Red Dirt CrossFit – CrossFit

Aleve (Time)

For Time:

Buy-In: 50/35 Calorie Assault Bike

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

12-30-19

Red Dirt CrossFit – CrossFit

Fight or Flight (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

12-2-8-19

Red Dirt CrossFit – CrossFit

Perfect Bar (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/105)

600 Meter Run

90 Hang Power Cleans (155/105)

600 Meter Run

60 Push Jerks (155/105)

600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

120 Deadlifts (135/95)

600 Meter Run

12-27-19

Red Dirt CrossFit – CrossFit

Water Weight (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)

12-26-19

Red Dirt CrossFit – CrossFit

Punching Bag (5 Rounds for reps)

5 Rounds x AMRAP 3:

10 Dumbbell Cleans (50s/35s)

20 Double Unders

10 Dumbbell Front Rack Reverse Lunges (50s/35s)

20 Double Unders

Rest 1 Minute Between Round

12-25-19

Red Dirt CrossFit – CrossFit

Home Alone 2.0 (AMRAP – Rounds and Reps)

AMRAP 19:

12 Burpees

25 Air Squats
Happy Christmas! If you would like to get some fitness in with your family this year try this one out!

12-24-19

Red Dirt CrossFit – CrossFit

12 Days of CrossFit 2018 (Time)

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Bike

12-23-19

Red Dirt CrossFit – CrossFit

Dopamine (Time)

5 rounds, on the 5:00

20/14 Cal bike

18/15 Cal row

20 x 10 m Shuttle Sprints
Actual workout will be slightly modified.

12-21-19

Red Dirt CrossFit – CrossFit

Mile High (Time)

For Time:

800 Meter Run

50 Power Snatches (75/55)

800 Meter Run

5 Rope Climbs

800 Meter Run

50 Lateral Barbell Burpees

12-20-19

Red Dirt CrossFit – CrossFit

Thruster

Blitzen (CFNE) (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)

Blitzen (Performance) (CFNE) (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

Blitzen (Fitness) (CFNE) (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (75/55)