(405) 385-9150

W.O.D.

8-8-19

Red Dirt CrossFit – CrossFit

Hip Hop (Time)

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups

8-7-19

Red Dirt CrossFit – CrossFit

Deadlift

Deadlift

Deadlift

Optimus Prime (AMRAP – Rounds and Reps)

AMRAP 7:

Wallballs* (20/14#)

*EMOM: 5 Deadlifts (225/155)

8-6-19

Red Dirt CrossFit – CrossFit

Monkey Business (Time)

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

8-5-19

Red Dirt CrossFit – CrossFit

Power Snatch + OHS + Snatch

Rocket Power (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

8-3-19

Red Dirt CrossFit – CrossFit

Assault on DT (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

8-2-19

Red Dirt CrossFit – CrossFit

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

8-1-19

Red Dirt CrossFit – CrossFit

Runny Nose (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Wreck Bag Run (70/50)

75 Bench Press (135/95)

400 Meter Team Wreck Bag Run (70/50)

75 Hang Power Cleans (115/85)

400 Meter Team Wreck Bag Run (70/50)

7-31-19

Red Dirt CrossFit – CrossFit

Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

7-30-19

Red Dirt CrossFit – CrossFit

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

7-29-19

Red Dirt CrossFit – CrossFit

Push Jerk

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)