(405) 385-9150

W.O.D.

BC 4/22/19

Red Dirt CrossFit – 4 Week Basics

BC-4 (Time)

8 AMRAP

20 Jump Rope

10 Plate to Overhead

4-10-19

Red Dirt CrossFit – CrossFit

Front Squat

Heartbreak Kid – Open (Time)

3 RFT

10 Frt Sqts, 185/135-no rack

20 C2B Pull-ups

50 Double Unders

Heartbreak Kid – Performance (Time)

3 Rounds:

10 Front Squats (155/105)

20 Chest-to-Bar Pull-ups

50 Double-unders

Heartbreak Kid (Fitness) (Time)

3 Rounds:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders

4-9-19

Red Dirt CrossFit – CrossFit

Bad Blood (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest

BC 4/9/19

Red Dirt CrossFit – 4 Week Basics

BC-3A (Time)

15-12-9

Wallballs

Burpees

4-8-19

Red Dirt CrossFit – CrossFit

Power Clean

Black and Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

H40thBC

Red Dirt CrossFit – CrossFit

Metcon (Time)

Leanna

5 Burpees

10 DB Box Step-ups

200m Run

10 Burpees

20 DB Box Step-ups

200m Run

15 Burpees

30 DB Box Step-ups

200m Run

20 Burpees

40 DB Box Step-ups

200m Run

25 Burpees

50 DB Box Step-ups

200m Run

4-6-19

Red Dirt CrossFit – CrossFit

Me Three (Time)

Teams of 3

For Time (30 Minute Cap):

100 Pull-ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24/20)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jumps (24/20)

40 Clusters (135/95)

4-5-19

Red Dirt CrossFit – CrossFit

Tri Sprint Intervals (5 Rounds for reps)

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

15 Lateral Erg Burpees

AMRAP 10 Meter Shuttles

rest 4 minutes

Tri Sprint Intervals 2.0 (5 Rounds for calories)

5 Rounds:

AMRAP 4:

30 10m Shuttle Runs

30/20 Jumping Lunges

AMRAP Calorie Row in remaining time

Rest 4:00 between rounds

BC 4/4/19

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

4-4-19

Red Dirt CrossFit – CrossFit

Rope Swing (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

21/15 Calorie Assault Bike

15 Push Jerks (135/95)