(405) 385-9150

W.O.D.

1-29-19

Red Dirt CrossFit – CrossFit

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

BC 1/29/19

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

1-28-19

Red Dirt CrossFit – CrossFit

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

1-26-19

Red Dirt CrossFit – CrossFit

Bird Box (Time)

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (135/95)

15 Rope Climbs

50 Power Snatches (115/80)

75 Box Jump Overs (24/20)

100/70 Calorie Row

1-25-19

Red Dirt CrossFit – CrossFit

Hang Squat Clean

Top Down (Time)

For Time:

50 Burpees

40/30 Calorie Assault Bike

30 Hang Squat Cleans (115/80)

1-24-19

Red Dirt CrossFit – CrossFit

No Brainer (Time)

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Loading on the Deadlift

BC 1/24/19

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

1-23-19

Red Dirt CrossFit – CrossFit

GIrl Power (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)

1-22-19

Red Dirt CrossFit – CrossFit

Layup (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

BC 1/22/19

Red Dirt CrossFit – 4 Week Basics

BC-5A (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps

10 Pull-ups

5 Air Squats