The original CrossFit in Jordan

August 13, 2018

August 13, 2018

Monday GROUP 1 A. Every 10-minutes x 3 rounds 10 Wall ball shots 10 Step down box jumps 10 Russian KB swings, 24/16kg 10 Burpees 10 Hang powe

August 12, 2018

August 12, 2018

Sunday GROUPS 1/2/3 Partner Workout For Time Run 400 meters 50 Dumbbell snatch, 50/35lb 15 Burpee box jump overs Run 400 meters 40 Dumbbell

August 11, 2018

August 11, 2018

Saturday GROUPS 1/2/3 A. Partner Workout For Time Row 2-km, shared work -Then- 20 rounds, alternating 5 Pull-ups 10 Push-ups 15 Air squats

August 9, 2018

August 9, 2018

Thursday GROUP 1 A. Jerk Complex Establish a technical maximum of: 1 push press + 2 push jerks + 3 split jerks B. 4 Rounds 15/10 Bike calorie

August 8, 2018

August 8, 2018

Wednesday GROUP 1 For Time Run 1200 meters -Then- 12 Rounds 4 Pike handstand push-ups 8 Jumping pull-ups 12 Air squats (No time cap; All fi

August 7, 2018

August 6, 2018

GROUP 1,2, 3 A. 3 Rounds 3 minute AMRAP row calories 2 minute AMRAP bike calories 1 minute AMRAP double unders Rest 2 minutes (more…

August 6, 2018

Monday GROUP 1 A. For Time 10 Dumbbell snatch, 50/35lbs Row 900 meters 10 Dumbbell snatch, 50/35lbs Row 900 meters 10 Dumbbell snatch, 50/35l

August 5, 2018

August 5, 2018

Sunday GROUP 1 A. Power Clean & Split Jerk 3-3-3-3-3-3 reps, gradually building to a load which challenges technique B. "Open 17.5 RXd" 1

August 4, 2018

August 4, 2018

Saturday GROUP 1 A1. DB Split Stance RDL; 8 reps each leg; Quick rest A2. DB hip thrust; 15-25 reps with 70/50lb DB lapped; Quick rest B. Back S

August 2, 2018

August 2, 2018

Thursday GROUP 1 A1. Strict Press; 12-10-8-6 reps, building A2. Assisted Strict Pull-Ups; 4 sets, each max unbroken B. For Time Row 4-km, but

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