(405) 385-9150

W.O.D.

3-28-20

Red Dirt CrossFit – CrossFit

Sea World (Equipment Version) (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry

Sea World (No Equipment Version) (6 Rounds for time)

On the 5:00 x 6 Rounds:

Wearing Pack:

15 Push-ups

15 Meter Walking Lunge

400 Meter Run

Sea World (Time)

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135
The weight changes are for the 10 Clean and Jerks each round.

3-27-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Deck of Cards (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

Deck of Card (No Equipment Version) (Time)

Spades – Odd-Object Zercher Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees
Jacks: 11 reps

Queens: 12 reps

Kings: 13 reps

Deck of Cards Alternate (Time)

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

3-26-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

2-3 Sets:

5 Inchworms

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Cindu (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders

Cindu (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

Loose Cannon (3 Rounds for reps)

3 Rounds:

3:00 Calorie Row

2:00 Shuttle Run

1:00 Sit-Ups

Rest 2:00

3-25-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squat

Static Holds x2

:20 Left Arm Overhead

:20 Right Arm Overhead

:20 Left Arm Front Squat Hold

:20 Right Arm Front Squat Hold

Three-Peat (Time)

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Three-Peat (Time)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead

200m Run

20 Odd-Object Step-Ups

200m Run

20 Odd-Object Thrusters

Dirty Thirty (Time)

30 Box jumps (24/20)

30 Chest-to-bar pull-ups

30 Kettlebell swings (53/35)

30 Front squats (115/80)

30 Toes-to-bar

30 Push-press (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-unders

3-24-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

EMOM 12

Minute 1: 30 Seconds Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: Step Back Lunges

Minute 4: Active Divebombers

Gravity (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Gravity (No Equipment Version) (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

3-23-20

Red Dirt CrossFit – CrossFit

Cairo (AMRAP – Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Rep count through round:

1 (3s) – 9

2 (6s) – 27

3 (9s) -54

4 (12s) – 90

5 (15s) – 135

6 (18s) – 189

7 (21s) – 252

someone check my maths

Cairo (No equipment version) (AMRAP – Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4’s, 6’s, 8’s…
Rep count through round:

1 (2s) – 6

2 (4s) – 18

3 (6s) – 36

4 (8s) – 60

5 (10s) – 90

6 (12s) – 126

7 (14s) – 168

8 ( 16s) – 216

9 (18s ) – 270

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row
You can easily sub the Row with some SUMOs!

That is, Sumo Deadlift High Pull

Back Squat

3-21-20

Red Dirt CrossFit – CrossFit

Tic Tac Toe (Time)

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Assault Bike

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Assault Bike

45 Lateral Barbell Burpees

Tic-Tac-Go (AMRAP – Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round
Run counts as 4 reps

Reps through round…

1: 14

2: 38

3: 72

4: 116

5: 170

6: 234

7: 308

8: 392

9: 486

Tic-Tac-Go (No Running) (Time)

For Time:

10 Air Squat + 50 Double-Unders

20 Air Squat + 50 Double-Unders

30 Air Squat + 50 Double-Unders

40 Air Squat + 50 Double-Unders

50 Air Squat + 50 Double-Unders

60 Air Squat + 50 Double-Unders

70 Air Squat + 50 Double-Unders
Sub out double-unders for:

Double taps

Wall taps

Mountain Climbers

3-20-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

3 Sets for quality:

5 DB Strict Press- light weight (Each Side) or Push-up Negative

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Garage Fight (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

-Dumbbell Goblet Thrusters

-Single Dumbbell Power Cleans

-Hops over the Dumbbell

-Single Arm Push Presses

-Burpees

-Rest
For both versions keep a running tally for each round (total reps across the 5 movements)

On Single Arm Push Presses let’s switch arms every 5 reps

Garage Fight ( No Equipment) (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

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

3-19-20

Red Dirt CrossFit – CrossFit

Farmer’s Only (Time)

5 Rounds For Time:

10 Kettlebell Swings (70/50)

200′ Single Arm Farmers Carry (70/50)

20/15 Calorie Assault Bike

Farmland (At Home) (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings

Farmland (At Home No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

3-18-20

Red Dirt CrossFit – CrossFit

Caesar’s Palace (Individual) (Time)

For Time:

30 Back Squats (155/105)

30 Bench Presses

30 Deadlifts

20 Back Squats (185/135)

20 Bench Presses

20 Deadlifts

10 Back Squats (225/155)

10 Bench Presses

10 Deadlifts
1 bar. 1 bench. All you.

Palace (2 Rounds for reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Palace (At Home) (2 Rounds for reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Double Taps

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

Continue to add (2) power snatches per round
Odd object can be anything! laundry detergent bottle, case of beer, baby (if you have one, plz don’t steal one for this WOD)