The original CrossFit in Jordan

WOD

December 18, 2018

December 17, 2018

Tuesday GROUP 1 A. "Partner Triple 3" For time: Row 3-km 300 Double unders Run 3-miles *Trade places every 250-m/25 reps/200-m, respectively;

December 17, 2018

December 16, 2018

Monday GROUP 1 Identical to Group 2, with the exception that 75/55lbs are used for snatching; Lunge with 25/10lb plates instead GROUP 2 Identi

December 16, 2018

December 15, 2018

Sunday GROUP 1 A. 10 rounds of: 1 Clean lift-off 1 Halting clean deadlift 1 Hang clean high pull 1 Hang power clean 1 Front squat 1 Hip squa

December 15, 2018

December 14, 2018

Saturday GROUP 1 3 rounds of "Baseline" For time: Row 500 meters 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest exactly 5:00 between

December 13, 2018

December 12, 2018

Thursday GROUP 1 A. Deadlift; Ramp with singles and doubles to a 5-rep on the day; Reflect back on previous weeks and look to simply add +10lbs to

December 12, 2018

December 11, 2018

Wednesday GROUP 1 A1. Bench Press; 9 reps x 3 rounds x Weights are 60-65-70% 1-rep max, taken with rather slow eccentrics; Rest 1:30 A2. Single-a

December 5, 2018

December 4, 2018

Wednesday GROUP 1 A. Deadlifts 5-5-5-5-5 reps; Ramping weight to a more challenging finale; Reference the last session to set PRs in at least 2-o

December 4, 2018

December 3, 2018

Tuesday GROUP 1 A1. DB RFESS; 6-8 reps each x 3 rounds x Build to a max of 33% bodyweight (each hand); No rest A2. Farmers walk; 100-meters x 3 r

December 3, 2018

December 2, 2018

Monday GROUP 1 A1. Bench press; 10 reps x 3 rounds x Weight 65% across, slow tempo; Rest 0:30 A2. Single-arm KB rows; 8-10 reps each x 3 rounds x

December 2, 2018

Sunday GROUP 1 A. Power Snatch EMOM 01-04 | 3 reps x 40-55%, 05-08 | 2 reps x 55-70%, 09-12 | 1 rep x 70-85%, 13-20 | Heavy 1-rep, taken o

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