(405) 385-9150

4-19-19

Red Dirt CrossFit – CrossFit

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Passion (Faith Rx’d Good Friday WOD) (Time)

100 Double unders

800m barbell carry (95/65)

100 Burpees

BC 4/18/19

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

4-18-19

Red Dirt CrossFit – CrossFit

Annie’s on the Run-CFNE (Time)

100 DU

50 Sit-ups

200m Run

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run

4-17-19

Red Dirt CrossFit – CrossFit

Doorbell (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)

BC 4/16/19

Red Dirt CrossFit – 4 Week Basics

BC-5A (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps

10 Pull-ups

10 Air Squats

4-16-19

Red Dirt CrossFit – CrossFit

Power Clean + Power Jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

4-15-19

Red Dirt CrossFit – CrossFit

“Marathon Monday” (Time)

2 Rounds for Time:

400 Meter Run

26 Hand Release Push Ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit Ups

400 Meter Run

26 Hip Extensions

400 Meter Run

26 Double Unders

400 Meter Run

26 Box Jumps (24/20)
Deadlift (75/55) sub for Hip extension

4-13-19

Red Dirt CrossFit – CrossFit

Tip Toe (Time)

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

4-12-19

Red Dirt CrossFit – CrossFit

TNT (CFNE) (Time)

“TNT”

30 Snatches

30 Clean and Jerks

30 Thrusters

Rx Weights – 95 / 65 comp 135/95

BC 4/22/19

Red Dirt CrossFit – 4 Week Basics

BC-4 (Time)

8 AMRAP

20 Jump Rope

10 Plate to Overhead