The original CrossFit in Jordan

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February 9, 2018

February 8, 2018

February 8, 2018

Thursday Group 1 A. 3 rounds of 5-4-3-2-1 unbroken front squat using 50% of your 1RM; At the completion of each round perform 15 strict pull

February 7, 2018

February 7, 2018

Group 1 For time 250m Row 15 KBS 35/20lbs 25 No push-up burpees 15 KBS 35/20lbs 250m Row -Rest 8-12 minutes- (more…)

February 6, 2018

February 6, 2018

Group 1, 2, 3 A1. KB front rack squats; 3 x 10-15; Elbows tight to the body, NOT flaring A2. Ghd hip extensions; 3 x 10-15; Pause a count at the t

February 5, 2018

February 4, 2018

Group 1 A1. DB RFESS; 4 x 5-8 each leg A2. Single-arm DB row; 4 x 10-15 each arm B. "Chipper Fran" For time 45 DB thrusters 25/10lbs 45 Assi

February 4, 2018

February 3, 2018

Group 1 A1. Deadlift; 12,10,8,6; Build slight amounts of weight each set A2. Side plank, variations; 4 x 20-30 seconds each side B. Scaled "Cro

February 3, 2018

February 2, 2018

Group 1 A. 8 Minute AMRAP 2 Strict press 4 Push press 6 Push jerks (Open with 75/45lbs and build 5/2.5lbs each round) (more…)

February 1, 2018

January 31, 2018

Group 1 A. Hang power snatch; 5,5,4,4,3,3; Open at a conservative weight & build as technique allows B. Work 2 minutes / Rest 1 minute x 4

January 31, 2018

January 30, 2018

Group 1 A1. Bench press; 3 x 6-8 using 80% across A2. Assisted strict pull-ups; 3 x MAX + B. "Grace + Karen" 15 rounds 3 Power clean & jer

January 30, 2018

January 29, 2018

Group 1, 2 and 3 A. Run Run 800 meters / Rest 2 minutes Run 600 meters / Rest 1 minute Run 400 meters / Rest 30 seconds Run 200 meters (mor

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