(405) 385-9150

W.O.D.

1-18-20

Red Dirt CrossFit – CrossFit

Lethal Weapon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

_______________________

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

1-17-20

Red Dirt CrossFit – CrossFit

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

1-16-20

Red Dirt CrossFit – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

1-15-20

Red Dirt CrossFit – CrossFit

Pausing Front Squat

1 Pause (3 seconds)

1 Normal

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)

1-14-20

Red Dirt CrossFit – CrossFit

Part Time (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

21/15 Calorie Assault Bike

1-13-20

Red Dirt CrossFit – CrossFit

Power Clean & Jerk

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)

1-11-20

Red Dirt CrossFit – CrossFit

Bike Drop (Open/Performance) (Time)

Teams of 3

For Time (30 Minute Cap):

90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)

90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)

90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)

90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)

90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Bike Drop (Individual) (Time)

For Time:

5 Rounds

30/21 Cal Bike

15 Power Snatches

15 Thrusters

Reps decrease by 3

Weights:

75/55

95/65

115/80

135/95

155/105

1-10-20

Red Dirt CrossFit – CrossFit

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift* (315/205#)

10 Toes-to-Bar

15 Barbell Burpees

*Note – “Marston” Rx is 405/285.

To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

1-9-20

Red Dirt CrossFit – CrossFit

Pausing Push Jerk

2 second pause in dip and catch

iMax (Weight)

On the 3:00 x 5 Rounds:

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

1-8-20

Red Dirt CrossFit – CrossFit

Airplane Mode (Time)

2 Rounds:

50/35 Calorie Assault Bike

1k Row

50 Wallballs (20/14)