Category: W.O.D.

Red Dirt CrossFit – CrossFit

30 Rock (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

Red Dirt CrossFit – CrossFit

Back Squat (5-5-5)

Build or same weight across

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

Red Dirt CrossFit – CrossFit

Chips Ahoy (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups

Red Dirt CrossFit – CrossFit

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

Red Dirt CrossFit – CrossFit

Wreck Trek (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wreck Bag Run (50/35)

15 Wallballs (30/20)

200 Meter Run
Score is slowest of 3 rounds

Red Dirt CrossFit – CrossFit

3-Position Power Clean

1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions.

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

Red Dirt CrossFit – CrossFit

Bench Press

Swole Cycle (4 Rounds for reps)

Tabata:

Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Red Dirt CrossFit – CrossFit

Hit and Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)

Red Dirt CrossFit – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Red Dirt CrossFit – CrossFit

Blockbuster (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats