(405) 385-9150

W.O.D.

10-11-18

Red Dirt CrossFit – CrossFit

Surf and Turf (Time)

For Time:

70/50 Calorie Row

50 AbMat Sit-ups

30 Wreck Bag Ground to Shoulder (70/50)

50 AbMat Sit-ups

70/50 Calorie Row

10-10-18

Red Dirt CrossFit – CrossFit

Run Wild (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

Split Jerk

3 Sets: 3 Jerk Drives + 1 Split Jerk

5 Sets: 1 Split Jerk (83-87-90-93/96*)

*93% or 96% based on feel

BC 10/9/18

Red Dirt CrossFit – 4 Week Basics

BC-3 (Time)

21-15-9

Wallballs

Burpees

10-9-18

Red Dirt CrossFit – CrossFit

Power Clean

Heavy set of 5, touch and go

Guard Rail (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)

Metcon (No Measure)

12 Minute Row

Minute 1: 2k Pace +20 Seconds

Minute 2: 2k Pace +10 Seconds

Minute 3: 2k Pace +20 Seconds

Minute 4: 2k Pace +8 Seconds

Minute 5: 2k Pace +20 Seconds

Minute 6: 2k Pace +6 Seconds

Minute 7: 2k Pace +20 Seconds

Minute 8: 2k Pace +4 Seconds

Minute 9: 2k Pace +20 Seconds

Minute 10: 2k Pace +2 Seconds

Minute 11: 2k Pace +20 Seconds

Minute 12: 2k Pace

10-8-18

Red Dirt CrossFit – CrossFit

Dirty Thirty (Time)

30 Box jumps (24/20)

30 Chest-to-bar pull-ups

30 Kettlebell swings (53/35)

30 Front squats (115/80)

30 Toes-to-bar

30 Push-press (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-unders

Dirty Thirty (Performance) (Time)

For Time:

30 Box Jumps (24/20)

30 Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

Dirty Thirty (Fitness) (Time)

For Time:

30 Box Jumps (24/20)

30 Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (95/65)

30 Toes to Bar

30 Push Press (95/65)

30 Deadlifts (95/65)

30 Wall Balls (20/14)

30 Burpees

30 Single Unders

Metcon (Weight)

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Metcon (Weight)

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (63-65-67-69-72)

Back Squat

3 Sets of 9 (76-80-84)

10-6-18

Red Dirt CrossFit – CrossFit

Stop, Drop, & Roll (Time)

Teams of 3

For Time (30 Minute Cap):

1200 Meter Wreck Bag Run (70/50)

140/100 Calorie Assault Bike

100 Hang Power Cleans (115/80)

80 Thrusters (115/80)

60 Squat Cleans (115/80)

10-5-18

Red Dirt CrossFit – CrossFit

Tread Water (Open&Performance) CFNE (Time)

2k Row

150 Double-unders

10 Rounds of Cindy

Tread Water (Fitness) CFNE (Time)

2k Row

300 Single Unders

10 Rounds of Cindy

Front Squat

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

Squat Clean

Minutes 1-2-3: 3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Clean (86-88-90%)

10-4-18

Red Dirt CrossFit – CrossFit

Better Half (Weight)

On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

1-Mile Run (Time)

Max Effort 1-Mile Run

BC 10/4/18

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