(405) 385-9150

W.O.D.

4-19-18

Red Dirt CrossFit – CrossFit

Strongman Style (5 Rounds for reps)

Teams of 4-5

5 Minutes at Each Station:

Prowler Push

Sled Pull

Calorie Bike

D-Ball Clean

Yoke Carry

4-18-18

Red Dirt CrossFit – CrossFit

Back Squat

Elbow Grease (1 Rounds for reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 20/14 Calorie Bike

Even – :30 seconds Max Medicine Ball Squat Cleans (20/14)

Score is lowest number of Medicine Ball Squat Cleans

Metcon (6 Rounds for reps)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 50 Double Unders

Even Minutes – Max Strict Handstand Push-ups

Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

Metcon (Weight)

10 Reps @ 70%

8 Reps @ 73%

6 Reps @ 77%

4 Reps @ 81%

2 Reps @ 86%

Rest 2:00 between sets.

4-16-18

Red Dirt CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Power Clean & Jerk

Graceful (AMRAP – Rounds and Reps)

AMRAP 6:

6 Clean and Jerks (95/65)

30 Single Unders

Metcon (Weight)

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Build to a heavy single for the day, but not a max.

Metcon (8 Rounds for reps)

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar

Toes to Bar Window is from the 0:00-0:30

4-14-18

Red Dirt CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (Weight)

On the Minute x 5:

5 Touch and Go Squat Snatches

Athletes Choice on Weight

4-13-18

Red Dirt CrossFit – CrossFit

Freaky Friday (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

Metcon (Weight)

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon (Weight)

5 Sets of the Complex:

3 Front Squats + 2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds:

25 Calorie Row

21 Burpees

15/12 Calorie Assault Bike

12 Power Clean and Jerks (95/65)

rest 3 minutes between

4-12-18

Red Dirt CrossFit – CrossFit

Meter Maid (Open/Performance) (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

Meter Maid (Fitness) (Time)

For Time:

200 Meter Run

27 Wallballs (14/10)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (14/10)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (14/10)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (14/10)

9 Box Jumps (24/20)

200 Meter Run

4-11-18

Red Dirt CrossFit – CrossFit

Deadlift

Detention (Open) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

Detention (Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Detention (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders

Metcon (Time)

1 x 1,000m Row

2 x 600m Row

4 x 200m Row

2 x 600m Row

1 x 1,000m Row

Equal Work/Rest

4-10-18

Red Dirt CrossFit – CrossFit

Life Alert (Open/Performance) (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

rest 4 minutes

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (135/95)

Life Alert (Fitness) (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (65/45)

rest 4 minutes

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (75/55)

rest 4 minutes

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (95/65)

Metcon (Weight)

Heavy Set at Each:

5-4-3-2-1

Complete each set on the 3:00

MC 4/10/18

Red Dirt CrossFit – Master Class

HSPU

EMOM x 12

Min 1: max reps/3

Min 2: max reps/3

Min 3: max reps/3

Min 4: max reps/3

Helen (MC) (Time)

3 Rounds

400m run

21 Kettlebell Swings 45/30

12 Pull-ups

4-7-18

Red Dirt CrossFit – CrossFit

Deadlift

Build to a heavy set of 5

Front to Back (No Measure)

3 Rounds

10 Strict toes-to-bar

20 Romanian Deadlifts (45/35)

30 AbMat sit-ups

40 Banded Good Mornings

Broomstick Mile (Time)

For Time

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Cleans

400 meter Run

50 Snatches

400 meter Run