(405) 385-9150

2-18-19

Red Dirt CrossFit – CrossFit

Meatball (Time)

For Time:

75 Wallballs

35/25 Calorie Assault Bike

10 Rounds of “Strict Cindy”

2-16-19

Red Dirt CrossFit – CrossFit

Leaps & Bounds (Time)

Teams of 3

For Time (30 Minute Time Cap):

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs

2-15-19

Red Dirt CrossFit – CrossFit

Waterproof (Time)

For Time:

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

2-14-19

Red Dirt CrossFit – CrossFit

Bloodshot (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

BC 2-14-19

Red Dirt CrossFit – 4 Week Basics

BC-2 (2 Rounds for reps)

AMRAP 4:

10 Cal Row

7 Deadlifts

7 Push-ups

Rest 4:00

AMRAP 4:

10 Cal Row

7 Deadlifts

7 Push-ups

3-13-19

Red Dirt CrossFit – CrossFit

Push Jerk

Build to a Heavy Single

Squeaky Wheel (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (165/110)

2-12-19

Red Dirt CrossFit – CrossFit

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

BC 2-12-19

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

10 Air Squats

10 Sit-ups

10 KBS

2-11-19

Red Dirt CrossFit – CrossFit

Shut Down (Time)

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles
Score is slowest round

2-9-19

Red Dirt CrossFit – CrossFit

Mumbo Jumbo (Time)

Teams of 3

3 Rounds: (95/65)

30 Deadlifts

30 Hang Power Cleans

30 Push Jerks

150/100 Calorie Bike

2 Rounds: (135/95)

30 Deadlifts

30 Hang Power Cleans

30 Push Jerks

150/100 Calorie Bike

1 Rounds: (175/125)

30 Deadlifts

30 Hang Power Cleans

30 Push Jerks

150/100 Calorie Bike
30 Minute Cap

2W/1M-115 Cal Bike

2M/1W-135 Cal Bike

Row: 100/70