(405) 385-9150

W.O.D.

2-8-19

Red Dirt CrossFit – CrossFit

Twenty-Something (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

2-7-19

Red Dirt CrossFit – CrossFit

Crop Top (Time)

5 Rounds:

21 Wallballs (20/14)

200′ Farmers Carry (53’s/35’s)

9 Strict Handstand Push-ups

2-6-19

Red Dirt CrossFit – CrossFit

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Bar Facing Burpees

21 Power Cleans (155/105)

27/21 Cal Bike

Rest 5 Minutes

AMRAP 5:

15 Bar Facing Burpees

21 Power Cleans (135/95)

27/21 Cal Bike

Rest 5 Minutes

AMRAP 5:

15 Bar Facing Burpees

21 Power Cleans (115/85)

27/21 Cal Bike

2-5-19

Red Dirt CrossFit – CrossFit

Dubble Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches(135/95)

25 Double Unders

5 Bar Muscle-ups

2-4-19

Red Dirt CrossFit – CrossFit

Front Squat

Funny Bone (Time)

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

2-2-19

Red Dirt CrossFit – CrossFit

Over Easy (Time)

For Time:

50/35 Calorie Assault Bike

Directly Into…

3 Rounds:

21 Chest to Bar Pull-ups

15 Overhead Squats (115/80)

9 Power Clean and Jerks (115/80)

2-1-19

Red Dirt CrossFit – CrossFit

Wet Floor (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

1-31-19

Red Dirt CrossFit – CrossFit

Hang Power Snatch + Power Snatch

EMOMx10

Record Final Weight

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

BC 1/31/19

Red Dirt CrossFit – 4 Week Basics

BC-8 (Time)

1/2 Isabel

15 Snatches

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

12 Air Squats

12 Sit-ups

12 KBS

1-30-19

Red Dirt CrossFit – CrossFit

Tempo Pausing Back Squat

7 seconds down, 3 second pause

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders