The original CrossFit in Jordan

WOD

Sep 20, 2018

September 20, 2018

Thursday GROUP 1 A1. Back rack reverse lunges; 4-6 reps each leg alternating x 3 rounds x Target use of 1/3 to 2/3 bodyweight as loading A2. DB h

Sep 19, 2018

September 18, 2018

Wednesday GROUP 1 "Glen" For Time 15 Clean and jerks, 115/75lbs Run 1-mile 5 Rope Climbs Run 1-mile 50 Burpees Cap 30:00; Alternatively c

Sep 18, 2018

Tuesday GROUP 1 A1. DB split stance RDL; 10 reps each leg x 3 rounds x Light DB in 1-hand, opposite the lead leg; Short rest A2. Assault bike; 25

Sep 17, 2018

September 16, 2018

Monday GROUP 1 A1. Sumo KB deadlifts; 15 reps x 6 rounds x Groove the basic pattern with a moderate-weighted KB, adjust technique to eventually find

September 16, 2018

September 15, 2018

Sunday GROUP 1 A1. Half kneeling landmine press; 10-12 reps each side x Find that extra inch of 'punch' on the end; Short rest A2. Meadow rows; 1

September 15, 2018

September 14, 2018

Saturday GROUP 1 A1. Theraband goblet squats; 8-10 reps x 3 rounds x Actively pause the bottom all repetitions; Limited rest A2. DB split stance

September 13, 2018

September 13, 2018

Thursday GROUP 1 A1. Segmented snatch deadlift; 3 TNG reps every 2:00 x 4 rounds x Look to get heavier loads here, to challenge your posture posit

September 12, 2018

September 12, 2018

Wednesday GROUP 1 Every 12:00 x 3 Rounds For Time Row 1-km 50 Double unders Run 800-m Capped at 8:00 each round; Run either 200- or 400-m s

September 11, 2018

September 10, 2018

Tuesday GROUP 1, 2, 3 For Time 30/20 Bike calories 1 round of 'Scaled Open 16.1' 30/20 Bike calories 2 rounds of 'Scaled Open 16.1' 30/20 Bik

September 10, 2018

September 9, 2018

Monday GROUP 1 A. Push/Pull 1. Bench press; 8-10 reps every 2:30 x 4 rounds x Start extra-light, and make a slight build 2. Single-arm KB rows;

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