(405) 385-9150

BC 5/27/19

Red Dirt CrossFit – 4 Week Basics

BC-5A (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps

10 Pull-ups

10 Air Squats

5-25-19

Red Dirt CrossFit – CrossFit

Fancy Pants (Time)

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

5-24-19

Red Dirt CrossFit – CrossFit

Joker (Time)

For Time:

10-9-8-7-6-5-4-3-2-1: Toes to Bar

1-2-3-4-5-6-7-8-9-10: Deadlifts (185/135)

Olympic Lifting

Pause Snatch

Pause at knee for 3 seconds
Build to a heavy single

Pause Clean + Jerk

Pause at knee for 3 seconds
Build to a heavy single

Snatch High Pull

Back Squat

5-23-19

Red Dirt CrossFit – CrossFit

Family Feud (AMRAP – Rounds and Reps)

Class divides into even teams:

AMRAP 20:

50m Prowler Push (95/45#)

100m Sandbag Run (50/35)

200m Run

5-22-19

Red Dirt CrossFit – CrossFit

Paused Front Squat

2 second pause

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

5-21-19

Red Dirt CrossFit – CrossFit

Strict Nicole (AMRAP – Rounds and Reps)

AMRAP 20

400 Meter Run

Max Unbroken Strict Pull-Ups

5-20-19

Red Dirt CrossFit – CrossFit

Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85

5-18-19

Red Dirt CrossFit – CrossFit

Buzz Lightyear (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

5-17-19

Red Dirt CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Olympic Lifting

Hang Snatch (3-3-3)

3@70%

3@75%

Snatch Deadlift on Riser (5-4-3)

5@95%

4@100%

3@105%

Stiff-legged Deadlift

5-16-19

Red Dirt CrossFit – CrossFit

Dirt Road (Time)

3 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups