(405) 385-9150

2-29-20

Red Dirt CrossFit – CrossFit

AWOL (3 Rounds for reps)

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Thrusters (95/65)

2-28-20

Red Dirt CrossFit – CrossFit

Fortitude (CFNE) (AMRAP – Reps)

EMOMx30

Odd: 15 Cal Row

Even: 15 Burpees

All reps = 450

2-27-20

Red Dirt CrossFit – CrossFit

Paypal (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

2-26-20

Red Dirt CrossFit – CrossFit

Turbo Tax (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)

2-25-20

Red Dirt CrossFit – CrossFit

Double Jeopardy (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight*

2-24-20

Red Dirt CrossFit – CrossFit

Deadliest Catch (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

2-22-20

Red Dirt CrossFit – CrossFit

Team Barbara (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

2-21-20

Red Dirt CrossFit – CrossFit

Baby Macho Man Complex

1 Power Clean

1 Front Squat

1 Push Jerk

Wise Men (CFNE) (3 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3:00

AMRAP 3:

3 Power Cleans(155/105)

3 Front Squats(155/105)

3 Push Jerks (155/105)

Rest 3:00

AMRAP 3:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

2-20-20

Red Dirt CrossFit – CrossFit

Ground Ball (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Slam Balls (30/20)

1 Rope Climb

2-19-20

Red Dirt CrossFit – CrossFit

Long Haul (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35