(405) 385-9150

W.O.D.

4-3-19

Red Dirt CrossFit – CrossFit

Rear End (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

21/15 Calorie Assault Bike

15 Push Jerks (135/95)

BC 4/2/19

Red Dirt CrossFit – 4 Week Basics

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

10 Air Squats

10 Sit-ups

10 KBS

4-2-19

Red Dirt CrossFit – CrossFit

Doce (Open/Performance) (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Doce (Fitness) (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jump Overs (24/20)

4-1-19

Red Dirt CrossFit – CrossFit

3-position squat snatch – down

High-hang, knee, floor
Moderate Complex

Snake Bite (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Snake Bite (Performance) (CFNE) (Time)

“Snake Bite”

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

Snake Bite (Fitness) (CFNE) (Time)

FITNESS

“Snake Bite”

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

3-30-19

Red Dirt CrossFit – CrossFit

Rope-a-Dope (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs

3-29-19

Red Dirt CrossFit – CrossFit

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

3-28-19

Red Dirt CrossFit – CrossFit

Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

3-27-19

Red Dirt CrossFit – CrossFit

Dead Broke (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)

3-26-19

Red Dirt CrossFit – CrossFit

Metcon (Weight)

EMOMx8 Snatch Complex

Snatch Deadlift

Snatch High Pull

Power Snatch

Inner Tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

3-25-19

Red Dirt CrossFit – CrossFit

Wall-E (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders