(405) 385-9150

W.O.D.

11-15-19

Red Dirt CrossFit – CrossFit

Hang Power Clean + Power Clean

Build to a heavy complex. TNG

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

11-14-19

Red Dirt CrossFit – CrossFit

Climbing Annie (Time)

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Rope Climbs (1-2-3-4-5)

11-13-19

Red Dirt CrossFit – CrossFit

Back Squat

1 Pausing Back Squat (3 seconds)

1 Back Squat

Step Aerobics (Time)

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Assault Bike

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35

Box: 24/20
Sub in Toes-to-bar for slamball

11-12-19

Red Dirt CrossFit – CrossFit

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

11-11-19

Red Dirt CrossFit – CrossFit

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

11-9-19

Red Dirt CrossFit – CrossFit

Bermuda Triangle (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200m Burden Run (50/35)

7 Burpees

7 Deadlift

Individual Version

6 Rounds

200m Burden Run (50/35)

7 Burpees

7 Deadlift

11-8-19

Red Dirt CrossFit – CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

11-7-19

Red Dirt CrossFit – CrossFit

Zig Zag (AMRAP – Reps)

AMRAP 20:

2 Shuttle Runs

2 Calorie Row

2 Air Squats

4 Shuttle Runs

4 Calorie Row

4 Air Squats

11-6-19

Red Dirt CrossFit – CrossFit

My Fitness Pals (AMRAP – Reps)

Teams of 3

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest
Score is max calories on bike

sub: 10-m shuttles or row

11/5/19 B

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

10 Air Squats

10 Sit-ups

10 KBS