(405) 385-9150

3-11-19

Red Dirt CrossFit – CrossFit

After Hours (Time)

For Time:

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

Russian Kettlebell Swings (70/53)

After Each Round:

15 AbMat Sit-ups

30 Double Unders

3-9-19

Red Dirt CrossFit – CrossFit

Bike Drop (Individual) (Time)

For Time:

5 Rounds

30/21 Cal Bike

15 Power Snatches

15 Thrusters

Reps decrease by 3

Weights:

75/55

95/65

115/80

135/95

155/105

3-8-19

Red Dirt CrossFit – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

19.3: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

3-7-19

Red Dirt CrossFit – CrossFit

Air Head (Time)

For Time:

1,000 Meter Row

20 Jumping Reverse Lunges

800 Meter Row

20 Jumping Reverse Lunges

600 Meter Row

20 Jumping Reverse Lunges

400 Meter Row

20 Jumping Reverse Lunges

200 Meter Row

20 Jumping Reverse Lunges

3-6-19

Red Dirt CrossFit – CrossFit

Overhead Squat

Pins and Needles (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

3-5-19

Red Dirt CrossFit – CrossFit

4-Wheel Drive (5 Rounds for reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

BC 3/5/19

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

10 Air Squats

10 Sit-ups

10 KBS

3-4-19

Red Dirt CrossFit – CrossFit

Adele (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Medicine Ball Squat Cleans (20/14)

1 Minute AbMat Sit-ups

1 Minute Rest

3-2-19

Red Dirt CrossFit – CrossFit

Mercury (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

15/12 Calorie bike or row

12 Kettlebell Swings (53/35)

9 Burpees

Complete full rounds before switching

3-1-19

Red Dirt CrossFit – CrossFit

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

19.2 Option (AMRAP – Rounds and Reps)

AMRAP 16:

15 Toes-to-bar

35 Double-unders

10 Squat Cleans (115/80)

*Ascending Weight Option:

115/80

135/95

155/105

185/135

205/145