The original CrossFit in Jordan

WOD

February 20, 2018

February 20, 2018

Tuesday Group 1,2,3 3 rounds, 1 minute each of: Row calories DB power cleans 40/25lbs Alternating step-ups 20" DB push press 25/15lbs Wall

February 19, 2018

February 19, 2018

Monday Group 1 A1. KB front rack RFESS; 5-8 reps each x 3 sets; Rest up to 1 minute A2. Seated DB OH press; 8-12 reps x 3 sets; Rest up to 1 minu

February 18, 2018

February 18, 2018

Sunday Group 1 CrossFit Open 18.0 13 Minute AMRAP 9 Burpee box jump overs 24/20" 35 Double unders (more…)

February 17, 2018

February 17, 2018

Saturday Group 1 A. Hang power snatch; 5-5-3-3; Technical loads throughout to drill technique B. Hang power snatch; 2-2-1-1; More aggressive lo

February 15, 2018

February 15, 2018

Thursday All groups perform the same workout today; Scale ‘Cindy’ accordingly for junior members to let them cycle through that portion without f

February 14, 2018

February 14, 2018

Wednesday Group 1 A. Back squat; 8-8-6-6; Target 55-65% loads throughout, something which feels like you have a couple reps in the tank B. 8 mi

February 13, 2018

February 13, 2018

Tuesday, Group 1,2, 3 A. 3 rounds Row 500 meters 21 Burpees Run 400 meters B. Max repetitions 30 sec anchored sit-ups 30 sec rest 30 se

February 12, 2018

February 12, 2018

Monday, Group 1 A. Split jerk; 1-3 reps EMOM x 15 sets; Open with light 50-60% weights, gradually build load & gradually drop volume B. Par

February 11, 2018

February 11, 2018

Sunday Group 1 A. Hang power snatch; 5,5,4,4,3,3; Open at a conservative weight & build as technique allows B. "CrossFit Open 18.1 (Guess)"

Saturday

February 10, 2018

Saturday, February 10, 2018 Group 1 Scaled "Fight Gone Bad" 3 rounds, 1 minute per station of: Wall ball shots 20/14lbs to 9ft SDLHP 55/35lbs

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