(405) 385-9150

W.O.D.

7-13-18

Red Dirt CrossFit – CrossFit

Parks and Wreck (Fitness) (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

50/35 Calorie Bike

200 Meter Wreck Bag Run (50/35)

Parks and Wreck (Open/Performance) (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (70/53)

50/35 Calorie Bike

200 Meter Wreck Bag Run (50/35)

Overhead Squat

Metcon (No Measure)

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

First week of this progression.

7-12-18

Red Dirt CrossFit – CrossFit

Overhead Squat

Dilly Dilly (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches (95/65)

4 Overhead Squats (95/65)

16/12 Calorie Row

Dilly Dilly (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

7-11-18

Red Dirt CrossFit – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

7-10-18

Red Dirt CrossFit – CrossFit

Liquid Laugh (Fitness) (5 Rounds for reps)

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (35’s/25’s)

1 Minute Single Unders

1 Minute Calorie Bike

1 Minute Rest

Liquid Laugh (Open/Performance) (5 Rounds for reps)

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

Strict handstand push ups

Front Squat

7-9-18

Red Dirt CrossFit – CrossFit

TNT (CFNE) (Time)

“TNT”

30 Snatches

30 Clean and Jerks

30 Thrusters

Rx Weights – 95 / 65 comp 135/95

TNT (Fitness) (Time)

For Time:

30 Snatches (75/55)

30 Clean and Jerks (75/55)

30 Thrusters (75/55)

Metcon (No Measure)

On the Minute x 12:

Minutes 1-2-3: 20/14 Calories

Minute 4: Rest

Minute 5-6-7: 15/11 Calories

Minute 8: Rest

Minutes 9-10-11-12: 10/8 Calories

Metcon (No Measure)

Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off

7-7-18

Red Dirt CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

A) Dumbbell Strict Press: Build to a Heavy Set of 7

B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)

C) Weighted Strict Pull-up: Build to a Heavy Set of 3

D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)

7-6-18

Red Dirt CrossFit – CrossFit

Squat Snatch

Heavy single

Over and Out (Open) (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Over and Out (Performance) (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Power Snatches (95/65)

Over and Out (Fitness) (Time)

For Time:

20 Power Snatches (75/55)

20 Burpees

20 Overhead Squats (75/55)

20 Burpees

20 Power Snatches (75/55)

Snatch Balance

Heavy single

Hang snatch pull + Hang squat snatch

Build to 75%

7-5-18

Red Dirt CrossFit – CrossFit

Mr. Clean (Time)

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)
Score is slowest round

Mr. Clean (Fitness) (Time)

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (95/65)

3 Squat Cleans (95/65)
Score is slowest round

Power Clean + Squat Clean

Build to heavy complex

7-4-18

Red Dirt CrossFit – CrossFit

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135#

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.

RDCF 4th Celebration (Time)

Teams of 2

400m run (200 each)

200 double-unders

100 sit-ups

50 push-ups

400m walking lunge, partner carries plate (45/35)

50 push-ups

100 sit-ups

200 double unders

400m run (200 each)

p1 works while p2 rests then switch except during walking lunge.

7-3-18

Red Dirt CrossFit – CrossFit

Jack Squat (Fitness) (Time)

21-15-9:

Front Squat (95/65)

Kettlebell Swings (53/35)

400 Meter Run

Jack Squat (Open/Performance) (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

Metcon (Weight)

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

Metcon (No Measure)

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters – Both Front Rack

4th 50 Meters – Both Overhead

*Athlete’s choice on loading. Rest as needed between sets, with the intention

on each set being unbroken. Free to build between sets.