Category: W.O.D.

Red Dirt CrossFit – CrossFit

Bam Bam (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10/7 Calorie Assault Bike

10 Slamballs (30/20)

10 Shuttle Runs (10 Meters)

Red Dirt CrossFit – CrossFit

Thruster

Child’s Play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

Red Dirt CrossFit – CrossFit

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Red Dirt CrossFit – CrossFit

Mind Control (AMRAP – Rounds and Reps)

AMRAP 20

7 Toes-to-Bar

7 Front Squats (135/95)

200 m Run

Red Dirt CrossFit – CrossFit

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

1: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Red Dirt CrossFit – CrossFit

Goat Day! (AMRAP – Reps)

EMOM x 20

Odd: Goat 1

Even: Goat 2

Red Dirt CrossFit – CrossFit

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Assault Bike

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks

Red Dirt CrossFit – CrossFit

Deadlift

Detention (Open) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

Detention (Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Detention (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders

Metcon (No Measure)

20 Minute Recovery Effort Bike/Row/Run

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions

Red Dirt CrossFit – CrossFit

Rugrats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

Score is Slowest Round

Back Squat

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets

Red Dirt CrossFit – CrossFit

Adderall (3 Rounds for reps)

0-10 Minute:

1 Mile Run

Max Reps Clean and Jerk (135/95)

10-13 Minute:

Rest

13-20 Minute:

800 Meter Run

Max Reps Power Snatch (115/80)

20-23 Minute:

Rest

23-27 Minute:

400 Meter Run

Max Reps Thrusters (95/65)

Adderall (Fitness) (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

Metcon (Weight)

On the Minute x 10:

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk

Sets 4-10: Build to Heavy Single