(405) 385-9150

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

2-28-19

Red Dirt CrossFit – CrossFit

Escape From Wonderland (Time)

3 Rounds For Time

75 Double-unders

50 Air Squats

25 Calorie Row

2-27-19

Red Dirt CrossFit – CrossFit

3-Position Power Snatch

Pockets, above the knee, floor
Build to a moderate complex

Overhaul (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

2-26-19

Red Dirt CrossFit – CrossFit

Face Off (Time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike
Score is slowest round

2-25-19

Red Dirt CrossFit – CrossFit

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

2-22-19

Red Dirt CrossFit – CrossFit

Open 19.1 (AMRAP – Rounds and Reps)

AMRAP 15:

19 Wallballs (20/14)

19 Calorie Row

2-21-19

Red Dirt CrossFit – CrossFit

Drop Anchor (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

2-20-19

Red Dirt CrossFit – CrossFit

Double Play (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders