(405) 385-9150

W.O.D.

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

BC 5/16/19

Red Dirt CrossFit – 4 Week Basics

BC-4 (AMRAP – Rounds and Reps)

5 AMRAP

20 Jump Rope

10 Plate to Overhead

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

5-15-19

Red Dirt CrossFit – CrossFit

Bar Star (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

5-14-19

Red Dirt CrossFit – CrossFit

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike

5-13-19

Red Dirt CrossFit – CrossFit

Wall Street (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

5-11-19

Red Dirt CrossFit – CrossFit

Cement Mixer (CFNE) (Time)

7 rounds, on the 3:00:

400 m run

12 Toes-to-bar

5-10-19

Red Dirt CrossFit – CrossFit

Deadlift

Smooth Criminal (CFNE) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

Smooth Criminal (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)