(405) 385-9150

W.O.D.

10-23-18

Red Dirt CrossFit – CrossFit

Bar Keeper (3 Rounds for reps)

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Assault Bike

BC 10/23/18

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

10-22-18

Red Dirt CrossFit – CrossFit

Hands Down (AMRAP – Rounds and Reps)

AMRAP 18:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

Metcon (Weight)

On the Minute x 5:

1 Power Snatch

1 Hang Squat Snatch

Directly into…

On the Minute x 5:

2 Squat Snatches

Back Squat

3 Sets of 5 @ 70% of 1RM Back Squat

1 Set of 5 @ 75% of 1RM Back Squat

10-20-18

Red Dirt CrossFit – CrossFit

Boats and Toes (Time)

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

Metcon (Weight)

Alternating “On the Minute” x 10:

Odd Minutes – 50 Double-Unders

Even Minutes – 10-8-6-4-2 Push Press

10-19-18

Red Dirt CrossFit – CrossFit

Tiger Blood (CFNE) (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

Tiger Blood (Fitness) (Time)

3 Rounds For Time:

10 Clean and Jerks (95/65)

400 Meter Run

Squat Clean

Heavy 1 rep for the day*

Front Squat

Heavy 2-rep for the day*

Metcon (Time)

5 Sets:

20 AbMat Sit-Ups

5 Hip and Back Extensions

On the hip and back extensions, take a full 10 seconds per repetition, moving one vertebrae at a time

10-18-18

Red Dirt CrossFit – CrossFit

Back Squat

Hokey Pokey (AMRAP – Rounds and Reps)

AMRAP 12:

15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

45 Air Squats

BC 10/18/18

Red Dirt CrossFit – 4 Week Basics

BC-6 (Time)

10-8-6-4-2

Med Ball Clean

Ring Row

100m Shuttle Run

10-17-18

Red Dirt CrossFit – CrossFit

Take 5 (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/20 Calorie Assault Bike

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Split Jerk

10-16-18

Red Dirt CrossFit – CrossFit

Down & Out (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

Calorie Row

200 Meter Run*

*After Each Round. 5 Total Runs.

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 5 Minutes:

10 DU, 1 Bar Muscle-Up

20 DU, 2 Bar Muscle-Ups

30 DU, 3 Bar Muscle-Ups

Continue to add 10 double-unders and 1 bar muscle-up per round until the 5:00 time cap is reached.

Metcon (Time)

1 Set: L-Sit Hold: Max Time

Following, Recovery 20:00 Light Bike

On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

BC 10/16/18

Red Dirt CrossFit – 4 Week Basics

BC-5 (AMRAP – Rounds and Reps)

AMRAP 12

12 Box Jumps

12 Pull–ups

12 Air Squats