The original CrossFit in Jordan

WOD

September 16, 2019

September 16, 2019

GROUP 1 A. Front squat 5-3-3-1-1-1 reps B. CrossFit Team Series 17.3 For time: 50 Sync. wall ball shots 30 Squat cleans 95/65lbs 50 Sync. wall

September 15, 2019

September 14, 2019

GROUP 1 AMRAP in 10 minutes: 10 Snatches, 75/55lbs 10 Snatches, 85/60lbs 10 Snatches, 95/65lbs 10 Snatches, 105/70lbs Max-rep snatches, 115/75lb

September 14, 2019

September 13, 2019

GROUP 1 A. 1 Power clean + 1 Front squat + 1 Hang squat clean; Work progressively over the course of 15-20 minutes to a technical maximum (more&h

September 12, 2019

September 11, 2019

GROUP 1 Three 5-minute rounds of: From 0:00-2:00, Run 400 meters then double unders From 2:00-3:00, Hand-release push-ups From 3:00-4:00, Jumping

September 11, 2019

September 10, 2019

GROUP 1 A. 1 Power snatch + 1 Low hang power snatch + 1 High hang power snatch; Spend 20 minutes building to a max-effort in the complex; Build to th

September 10, 2019

September 9, 2019

GROUP 1 For total time: 15-12-9 reps of Front squats, 135/95lbs Bar-facing burpees Row calories (more…)

September 9, 2019

September 8, 2019

GROUP 1 A1. Right-arm KB suitcase deadlifts; 10 reps; No rest A2. Right-arm KB bent rows; 10 reps; Rest 30 seconds A3. Left-arm KB suitcase deadlif

September 8, 2019

September 7, 2019

GROUP 1 A. Front squat 5-4-3-2-1, ascending weight to a peak finale (more…)

September 7, 2019

September 6, 2019

GROUP 1 For total time: 3 rounds of 15 Box step-ups 12 DB push press 35/20lbs 9 Hanging knee raises (more…)

September 5, 2019

September 4, 2019

GROUP 1 A. Power clean 1-1-1-1-1-1-1 reps, building as heavy as technique allows - earn your weights B. AMRAP in 15 minutes: Bike 20 calories 20

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