(405) 385-9150

W.O.D.

7-22-19

Red Dirt CrossFit – CrossFit

Hot Sauce (Fitness) (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (95/65)

Hot Sauce (Open/Performance) (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

7-20-19

Red Dirt CrossFit – CrossFit

WeWork (Time)

Teams of 3

4 Rounds For Time (30 Minute Time Cap):

800 Meter Wreck Bag Run (50/35)

60-50-40-30:

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 85-95-105-115

7-19-19

Red Dirt CrossFit – CrossFit

Power Snatch

Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

7-18-19

Red Dirt CrossFit – CrossFit

Skyscraper (2 Rounds for reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (165/115)

12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (135/95)

12/9 Calorie Assault Bike

7-17-19

Red Dirt CrossFit – CrossFit

Meter Maid (Open/Performance) (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

7-16-19

Red Dirt CrossFit – CrossFit

2k Row (Time)

Max Effort 2k Row

7-15-19

Red Dirt CrossFit – CrossFit

Thruster

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

7-13-19

Red Dirt CrossFit – CrossFit

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20

7 Power Cleans, 135/95

7 Burpees

200m Run

7-12-19

Red Dirt CrossFit – CrossFit

BFF (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

7-11-19

Red Dirt CrossFit – CrossFit

Push Press

Bar Rescue (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)