(405) 385-9150

W.O.D.

BC 12/1/18

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

12-1-18

Red Dirt CrossFit – CrossFit

Clean House (5 Rounds for reps)

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

11-30-18

Red Dirt CrossFit – CrossFit

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

11-29-18

Red Dirt CrossFit – CrossFit

Arm Candy (Time)

6 Rounds:

15/12 Calorie Assault Bike

12 Burpees

100 Meter Farmers Carry (53’s/35’s)

BC 11/29/18

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

11-28-18

Red Dirt CrossFit – CrossFit

Last Call (Open/Performance) (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Last Call (Fitness) (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (95/65)

50 Bench Press (105/75)

AMRAP Bench Press (115/80)

rest 3 minutes

50 Hang Squat Cleans (75/55)

50 Hang Squat Cleans (95/65)

AMRAP Hang Squat Cleans (105/75)

rest 3 minutes

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

11-27-18

Red Dirt CrossFit – CrossFit

Criss Cross (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Criss Cross (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Single Unders

15 Power Cleans (95/65)

60 Single Unders

15 Toes to Bar

BC 11/27/18

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

11-26-18

Red Dirt CrossFit – CrossFit

Freedom Sauce (Fitness) (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (65/45)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (75/55)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (95/65)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (115/80)

12 Burpee Over the Erg

Max Calorie Row

Freedom Sauce (Performance) (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (95/65)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (115/80)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (135/95)

12 Burpee Over the Erg

Max Calorie Row

Freedom Sauce (CFNE) (4 Rounds for calories)

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80#)

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Over-the-Erg Burpees

Max Calorie Row

11-24-18

Red Dirt CrossFit – CrossFit

Fair Share (Time)

Teams of 3

2 Rounds For Time (30 Minute Cap):

200 Meter Run (Each)

100 Dumbbell Snatches (50/35)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (95/65)