The original CrossFit in Jordan

May 13, 2018

May 13, 2018

Sunday GROUP 1 EMOM x 5 rounds Min 1 - 5 Front squats Min 2 - 20 Russian twists Min 3 - 5 Front squats Min 4 - 20 sec side plank, each Min 5

May 11, 2018

May 11, 2018

Saturday GROUP 1 Pressing Series Strict press; 1,1,1 Push press; 3,3,3 Power jerk; 5,5,5 + 4 minute AMRAP 15 Thrusters 75/45lbs 25 Assisted

May 10, 2018

May 10, 2018

Thursday GROUP 1 Power Cleans 3 reps EMOM x 5 rounds - Very light 2 reps EMOM x 5 rounds - Some more weight 1 rep EMOM x 5 rounds - Kinda chall

May 9, 2018

May 9, 2018

Wednesday GROUP 1 A1. Close-grip bench; 6-8 reps x 2, then 4-6 reps x 2; Rest 1 minute A2. Single-arm DB rows; 8-15 reps each x 4; Rest 1 minute

May 8, 2018

May 8, 2018

Tuesday GROUP 1, 2, 3 'Fight Gone Bad' 3 rounds of: 1 min Wall ball shots 1 min Sumo DL high pulls 75/45lbs 1 min Box jumps 20" 1 min Push je

May 7, 2018

Monday GROUP 1 Clean Complex; 10 rounds building of 1 HPC + 3 FS + 1 HSC + 4 Round 15 Pull-ups 5 Cleans 135/95lbs Cap 15 minutes (more&he

May 6, 2018

May 6, 2018

Sunday GROUP 1 Pressing Series Strict press; 2,2,2 Push press; 4,4,4 Power jerk; 6,6,6 + "Partner Angie" For time 100 Incline ring rows 10

April 5, 2018

May 5, 2018

Saturday GROUP 1 A1. DB hip thrusts; 15-25 reps x 3 sets; Rest 20 seconds A2. DB weighted lunges; 10,10,10/leg reps; Rest 20 seconds A3. Side fo

May 3, 2018

May 3, 2018

Thursday GROUP 1 20 minute AMRAP Run 300 meters Walk 100 meters 5 Deadlifts @ 50% 10 Strict press 45/25lbs Add 2 repetitions to each movement

May 2, 2018

May 2, 2018

Wednesday GROUP 1 A. Snatch-grip deadlift; 5,5,5,5 reps; Rest 1-2 minutes B. 3-position power snatch; One complex every 2 minutes x 8 sets; Start

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