(405) 385-9150

W.O.D.

12-13-18

Red Dirt CrossFit – CrossFit

Round Trip (Time)

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

12-12-18

Red Dirt CrossFit – CrossFit

Power Snatch

Play Ball (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1 – 185/125

Round 2 – 155/105

Round 3 – 135/95

12-11-18

Red Dirt CrossFit – CrossFit

Crash Course (AMRAP – Rounds and Reps)

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Assault Bike

30 Chest to Bar Pull-ups

20 Wreck Bag Over The Shoulder (70/50)

12-10-18

Red Dirt CrossFit – CrossFit

Back Squat

Freddy Krueger (CFNE) (Time)

21-15-9

Kettlebell swings (70/53)

Burpees

Overhead Squat

Moderate 2

Snatch Balance

Moderate 2

1 Snatch Pull + 2 High Hang Squat Snatches

Squat Snatch

Moderately Heavy

Metcon (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups

12-8-18

Red Dirt CrossFit – CrossFit

Mountain Man (CFNE) (Time)

30 Power Snatches (75/55)

600 Meter Run

60 Thrusters (75/55)

600 Meter Run

30 Power Snatches (75/55)

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Squat Clean

1 Hang Squat Clean (knee-level)

1 High Hang Squat Clean (high thigh)

Split Jerk

Set #1 – 65%

Set #2 – 70%

Sets #3+4+5 – 70-80%, based on feel.

TECHNIQUE

Box Front Squats

Start with 60% of 1RM of Front Squat

Iron Mile (Time)

For Time:

30 Power Snatches

800m Run

60 Thrusters

800m Run

30 Power Snatches

Rx – 75/55

12-7-18

Red Dirt CrossFit – CrossFit

Team Barbara (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 1 Front Squat

Even Minutes – 3 Back Squats

*Both* lifts are performed with the same load:

85% of our estimated 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

Practice Window: 15:00

8 Strict Toes to Bar

25′ Handstand Walk Obstacle Course

FOR QUALITY

Babs (Time)

3 Rounds:

10 Bar Muscle-Ups

20 Kipping HSPU

30 GHD Sit-Ups

40 Wallballs (20/14)

Metcon (No Measure)

Not for Score:

50:00 Effort

Minutes 1-7 – Light Pace

Minutes 8-10 – Moderate Pace

12-6-18

Red Dirt CrossFit – CrossFit

Frogger (Time)

6 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttles

12-5-18

Red Dirt CrossFit – CrossFit

Rugrats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

Score is Slowest Round

Metcon (Time)

For Time:

50 GHD Sit-Ups

75′ Handstand Walk

100′ Dumbbell Front Rack Lunge (50’s/35’s)

Metcon (No Measure)

3 Giant Sets:

10 Barbell Good Mornings

20 Box Step-Ups

30 Glute Bridges

Rest 2:00 between sets.

12-4-18

Red Dirt CrossFit – CrossFit

Push Jerk

Build to a heavy

5-4-3-2-1

Start ~70%

Down Time (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)



Climb by 3 Reps Until the Finish

Metcon (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups

12-3-18

Red Dirt CrossFit – CrossFit

Jump Start (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:

70% of our estimated 1RM Front squat.

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Power Snatch

1 Hang Squat Snatch (knee-level)

1 Squat Snatch

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

Set #1 – 70% of 1RM Snatch

Set #2 – 75%

Sets #3+4+5 – 75-80%

Metcon (2 Rounds for reps)

AMRAP 2: Ring Muscle-Ups

Rest 1 Minute

AMRAP 2: Ring Muscle-Ups

or

5 CTB Pull-Ups

3 Ring Dips (banding as required)