(405) 385-9150

W.O.D.

3-21-19

Red Dirt CrossFit – CrossFit

Quarterback (AMRAP – Rounds)

EMOM x 25:

Minute 1: 12/9 Calorie Assault Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

3-20-19

Red Dirt CrossFit – CrossFit

Bench Press

Double Pits to Chesty (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

3-19-19

Red Dirt CrossFit – CrossFit

Megalodon (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

3-18-19

Red Dirt CrossFit – CrossFit

Low Key (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

3-16-2019

Red Dirt CrossFit – CrossFit

Mind Boggler (AMRAP – Rounds and Reps)

AMRAP 20:

7 Squat Clean Thrusters (115/80)

200 m Run

3-15-19

Red Dirt CrossFit – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3-14-19

Red Dirt CrossFit – CrossFit

Dum Dum (Time)

For Time:

3 Rounds

200’ Farmer Carry

20 Renegade Row

200’ Front Rack Carry

20 Double Dumbbell Deadlift

RX: 53/35

3-13-19

Red Dirt CrossFit – CrossFit

Back Squat

Jacquelyn (Time)

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

BC 3/12/19

Red Dirt CrossFit – 4 Week Basics

BC-2 (2 Rounds for reps)

AMRAP 4:

10 Cal Row

7 Deadlifts

7 Push-ups

Rest 4:00

AMRAP 4:

10 Cal Row

7 Deadlifts

7 Push-ups

3-12-19

Red Dirt CrossFit – CrossFit

Bedtime (Time)

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)