Category: W.O.D.

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*

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

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

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)

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

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

Red Dirt CrossFit – CrossFit

Deadlift

The Undertaker (AMRAP – Rounds and Reps)

AMRAP 13:

60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders

Red Dirt CrossFit – CrossFit

Footlocker (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

Red Dirt CrossFit – CrossFit

Dead Sea (4 Rounds for reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts (225/155)

Red Dirt CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups