(405) 385-9150

W.O.D.

11-23-18

Red Dirt CrossFit – CrossFit

Loose Cannon (3 Rounds for reps)

3 Rounds:

3:00 Calorie Row

2:00 Shuttle Run

1:00 Sit-Ups

Rest 2:00

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 1 Front Squat

Even Minutes – 3 Back Squats

*Both* lifts are performed with the same load:

79% of our estimated 1RM Front Squat.

Metcon (Weight)

5 Sets, building to a Moderate:

2 Hang Power Cleans + 1 Push Press

2 Hang Power Cleans + 1 Push Jerk

2 Hang Power Cleans + 1 Split Jerk

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Sets #3-4-5 – 70-80% of 1RM Clean and Jerk

Greased (Time)

For Time:

30 Power Clean and Jerks (185/135)

*On the Minute, starting on the 1:00 – 5 Toes to Bar

Metcon (Time)

3 x 21/15 calories, resting 1:30 between

4 x 15/12 Calories, resting 1:00 between

5 x 9/6 Calories, resting :30s between

11-22-18

Red Dirt CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

BC 11/22/18

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

11-21-18

Red Dirt CrossFit – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Christine (Fitness) (Time)

3 Rounds:

500 Meter Row

12 Deadlifts (3/4 Bodyweight)

21 Box Jumps (20”)

Metcon (3 Rounds for time)

With a Running Clock:

On the 0:00…

15 Front Squats, 15 Lateral Barbell Burpees

12 Front Squats, 12 Lateral Barbell Burpees

9 Front Squats, 9 Lateral Barbell Burpees

Rx – 95/65

On the 4:00…

12 Front Squats, 12 Burpee Box Jumps (24″/20″)

9 Front Squats, 9 Burpee Box Jumps (24″/20″)

6 Front Squats, 6 Burpee Box Jumps (24″/20″)

Rx – 115/80

On the 8:00…

9 Front Squats, 9 Burpee Box Jump Overs (24″/20″)

6 Front Squats, 6 Burpee Box Jump Overs (24″/20″)

3 Front Squats, 3 Burpee Box Jump Overs (24″/20″)

Rx – 135/95

Metcon (4 Rounds for reps)

Alternating On the Minute x 12 (4 Rounds):

Minute 1 – 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)

Minute 2 – 9 Deadlifts (275/185) + 25′ Handstand Walk

Minute 3 – Max Reps Double-Unders

Minute 4 – Rest

Metcon (No Measure)

Not for Time:

20 Strict Toes to Bar

40 GHD Sit-Ups

80 AbMat Sit-Ups

11-20-18

Red Dirt CrossFit – CrossFit

Full Count (Time)

30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

14/10 Calorie Assault Bike

200 Meter Wreck Bag Run (50/35)

Metcon (Weight)

10 Sets:

1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 – 60%

Sets #4+5+6 – 65%

Sets #7+8 – 70%

Sets #9+10 – 70-75%, based on feel.

Metcon (Time)

For Time:

30/21 Calorie Row, Rest :30s

30/21 Calorie Row, Rest :30s

30/21 Calorie Row

… Rest 2:00…

30/21 Calorie Row, Rest :30s

30/21 Calorie Row, Rest :30s

30/21 Calorie Row

Score is total time across the entire piece, to include rest periods. Set a clock in the background to use.

BC 11/20/18

Red Dirt CrossFit – 4 Week Basics

BC-5 (AMRAP – Rounds and Reps)

AMRAP 12

12 Box Jumps

12 Pull–ups

12 Air Squats

11-19-18

Red Dirt CrossFit – CrossFit

Macho Man Complex (Weight)

Build to a Heavy Complex

3 Power Cleans

3 Front Squats

3 Push Jerks

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:

64% of our estimated 1RM Front squat.

Bane (Time)

For Time:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Jerks

11-17-18

Red Dirt CrossFit – CrossFit

Boxed Out (Time)

For Time:

800 Meter Run

21 Hang Power Snatches (95/65)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches (95/65)

15 Burpee Box Jumps (24/20)

200 Meter Run

9 Hang Power Snatches (95/65)

9 Burpee Box Jumps (24/20)

11-16-18

Red Dirt CrossFit – CrossFit

Deadlift

Deadlift

Deadlift

Smooth Criminal (CFNE) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

Smooth Criminal (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)

BC 11/15/18

Red Dirt CrossFit – 4 Week Basics

Back Squat (3-3-3)

Push Press (2-2-2)