(405) 385-9150

W.O.D.

4-24-18

Red Dirt CrossFit – CrossFit

Ring of Fire (Open) (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

Ring of Fire (Performance) (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (135/95)

4 Pull-ups

4 Power Snatch (135/95)

6 Pull-ups

6 Power Snatch (135/95)



Up by (2) reps until finish

Ring of Fire (Fitness) (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (75/55)

4 Pull-ups

4 Power Snatch (75/55)

6 Pull-ups

6 Power Snatch (75/55)



Up by (2) reps until finish

Squat Snatch

Metcon (Calories)

2 Rounds, Not for Score:

Minutes 0:00 – 5:00 – Light Pace

Minutes 5:00 – 8:00 – Moderate Pace

Minutes 8:00 – 10:00 – Fast Pace

4-23-18

Red Dirt CrossFit – CrossFit

“Marathon Monday” (Time)

2 Rounds for Time:

400 Meter Run

26 Hand Release Push Ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit Ups

400 Meter Run

26 Hip Extensions

400 Meter Run

26 Double Unders

400 Meter Run

26 Box Jumps (24/20)
sub Hip Extensions out for Deadlift (75/55)

sub Double Unders out for Air Squats

Metcon (Weight)

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Repeat from last week. Build to heavy single, not max, for the day.

Back Squat

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Rest 2 minutes between

Metcon (Time)

For Time:

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)

4-21-18

Red Dirt CrossFit – CrossFit

Adderall (3 Rounds for reps)

0-10 Minute:

1 Mile Run

Max Reps Clean and Jerk (135/95)

10-13 Minute:

Rest

13-20 Minute:

800 Meter Run

Max Reps Power Snatch (115/80)

20-23 Minute:

Rest

23-27 Minute:

400 Meter Run

Max Reps Thrusters (95/65)

Adderall (Fitness) (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

Metcon (3 Rounds for reps)

3 Giant Sets:

Max Strict Pull-Ups

Max Body Weight Bench Press

Rest 3:00 between sets.

4-20-18

Red Dirt CrossFit – CrossFit

Belt Buckle (Open/Performance) (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

Belt Buckle (Fitness) (Time)

For Time:

1,000 Meter Row

30 Deadlifts (155/105)

50 Burpees

Deadlift

Deadlift

80% of Heavy 2

Metcon (No Measure)

Not For Time:

21-18-15-12-9

GHD Sit-Ups

:15 Second L-Sit Hold after each set

4-19-18

Red Dirt CrossFit – CrossFit

Strongman Style (5 Rounds for reps)

Teams of 4-5

5 Minutes at Each Station:

Prowler Push

Sled Pull

Calorie Bike

D-Ball Clean

Yoke Carry

4-18-18

Red Dirt CrossFit – CrossFit

Back Squat

Elbow Grease (1 Rounds for reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 20/14 Calorie Bike

Even – :30 seconds Max Medicine Ball Squat Cleans (20/14)

Score is lowest number of Medicine Ball Squat Cleans

Metcon (6 Rounds for reps)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 50 Double Unders

Even Minutes – Max Strict Handstand Push-ups

Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

Metcon (Weight)

10 Reps @ 70%

8 Reps @ 73%

6 Reps @ 77%

4 Reps @ 81%

2 Reps @ 86%

Rest 2:00 between sets.

4-16-18

Red Dirt CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Power Clean & Jerk

Graceful (AMRAP – Rounds and Reps)

AMRAP 6:

6 Clean and Jerks (95/65)

30 Single Unders

Metcon (Weight)

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Build to a heavy single for the day, but not a max.

Metcon (8 Rounds for reps)

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar

Toes to Bar Window is from the 0:00-0:30

4-14-18

Red Dirt CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (Weight)

On the Minute x 5:

5 Touch and Go Squat Snatches

Athletes Choice on Weight

4-13-18

Red Dirt CrossFit – CrossFit

Freaky Friday (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

Metcon (Weight)

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon (Weight)

5 Sets of the Complex:

3 Front Squats + 2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds:

25 Calorie Row

21 Burpees

15/12 Calorie Assault Bike

12 Power Clean and Jerks (95/65)

rest 3 minutes between

4-12-18

Red Dirt CrossFit – CrossFit

Meter Maid (Open/Performance) (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

Meter Maid (Fitness) (Time)

For Time:

200 Meter Run

27 Wallballs (14/10)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (14/10)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (14/10)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (14/10)

9 Box Jumps (24/20)

200 Meter Run