(405) 385-9150

1-31-20

Red Dirt CrossFit – CrossFit

Deep End (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

1-30-20

Red Dirt CrossFit – CrossFit

Triplets (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike

1-29-20

Red Dirt CrossFit – CrossFit

Buckle Up 2 (3 Rounds for calories)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

1-28-20

Red Dirt CrossFit – CrossFit

Speed Limit (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

1-27-20

Red Dirt CrossFit – CrossFit

Metcon (Weight)

Build to a Heavy Complex:

1 Power Clean

2 Front Squats

3 Push Jerks

Rack City (Open/Performance) (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

Rack City (Fitness) (Time)

For Time:

10 Power Cleans (105/75)

50 Air Squats

10 Front Squats (105/75)

50 Air Squats

10 Push Jerks (105/75)

50 Air Squats

10 Clusters (105/75)

1-25-20

Red Dirt CrossFit – CrossFit

Group Hug (Team) (Time)

Teams of 3

AMRAP 30:

5 Toes to Bar

10/7 Calorie Schwinn Bike

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

Self Hug (Time)

5 Rounds:

9 Toes to Bar

30/21 Calorie Schwinn

7-6-5-4-3 Hang Power Snatches

1-24-20

Red Dirt CrossFit – CrossFit

Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

1-23-20

Red Dirt CrossFit – CrossFit

Ab-sured (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Assault Bike

6 Barbell Strict Presses

*Build in Strict Press Weight*

1-22-20

Red Dirt CrossFit – CrossFit

Opening Day (CFNE) (Time)

21-15-9:

Wallballs (20/14#)

Pull-ups

Thrusters (95/65#)

Box Jumps (24/20#)

Kettlebell Swings (53/35#)

1-21-20

Red Dirt CrossFit – CrossFit

Tri Sprint Intervals (5 Rounds for reps)

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

15 Lateral Erg Burpees

AMRAP 10 Meter Shuttles

rest 4 minutes
Disclaimer: movements subject to change