(405) 385-9150

W.O.D.

9-19-19

Red Dirt CrossFit – CrossFit

Sleeping Bag (Time)

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Wreck Bag Run (50/35)

9/19/19 B

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

9-18-19

Red Dirt CrossFit – CrossFit

Bar Crawl (Time)

Teams of 3:

AMRAP 7:

Bench Press

50 Bench Press (135/95#)

50 Bench Press (155/105#)

AMRAP Bench Press (185/135#)

Rest 3:00

AMRAP 7:

50 Front Squat (135/95#)

50 Front Squat (155/105#)

AMRAP Front Squat (185/135#)

Rest 3:00

AMRAP 7:

50 Deadlifts (185/135#)

50 Deadlifts (225/155#)

AMRAP Deadlifts (275/185#)

Metcon (3 Rounds for reps)

AFTER PARTY

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

9-17-19

Red Dirt CrossFit – CrossFit

Fuller Circle (Time)

800m run

125 double-unders (200)

2,000m row

125 double-unders (200)

800m run

Fuller Circle – CTC (Time)

75/50 Cal Schwinn Bike

125 double-unders (200)

2,000m row

125 double-unders (200)

75/50 Cal Schwinn Bike

Metcon (1 Rounds for reps)

AFTER PARTY

In a 5 Minute Window:

20 Strict Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

9/17/19 B

Red Dirt CrossFit – 4 Week Basics

BC-5A (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps

10 Pull-ups

10 Air Squats

9-16-19

Red Dirt CrossFit – CrossFit

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

Metcon (4 Rounds for reps)

AFTER PARTY

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-up

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-up

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-up

9-14-19

Red Dirt CrossFit – CrossFit

Thumb War (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike Calories

1 Minute Rest
Score is total reps. Track each round for consistency.

9-13-19

Red Dirt CrossFit – CrossFit

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205)

Lateral Barbell Burpees

9-12-19

Red Dirt CrossFit – CrossFit

Family Feud (AMRAP – Rounds and Reps)

Class divides into even teams:

AMRAP 25:

Buy-in: 800m Run

50m Prowler Push (95/45#)

100m Sandbag Run (50/35)

200m Run

9/12/19 B

Red Dirt CrossFit – 4 Week Basics

BC-4 (AMRAP – Rounds and Reps)

5 AMRAP

20 Jump Rope

10 Plate to Overhead