The original CrossFit in Jordan

April 17, 2018

April 17, 2018

Tuesday GROUP 1, 2, 3 A. EMOM x 4 rounds Min 1 - 18 Russian KB swings 44/26lbs Min 2 - 15 Anchored sit-ups Min 3 - 12 Bench push-ups Min 4 -

April 16, 2018

April 16, 2018

Monday GROUP 1 & 2 5 minute AMRAP 15/10 Row calories 3 rounds of 'Cindy' Max power snatch 75/55lbs -Rest 5 minutes- 5 minute AMRAP 25/

April 15, 2018

April 15, 2018

Sunday GROUP 1 A1. DB RFESS; 6-8 reps each x 3 sets; Rest 1 minute A2. Russian twists; 20-30 reps, feet anchored x 3 sets; Rest 1 minute B. Pa

April 14, 2018

April 14, 2018

Saturday GROUP 1 A1. Close-grip bench; 8-10 reps x 4; Rest 1 minute A2. Single-arm DB rows; 10-12 reps each x 4; Rest 1 minute B. Partner work

April 12, 2018

April 12, 2018

Thursday GROUP 1 A1. DB hip thrusts; 15-20 reps x 3 sets; Rest 20 seconds A2. Back squat; 8-10 reps x 3 sets; Rest 20 seconds A3. Forearm plank;

April 11, 2018

April 11, 2018

Wednesday GROUP 1 A. Every 3 minutes x 5 rounds 9 Seated DB OH press 12 Anchored sit-ups 15 Ring Rows B. For Time 30 Pull-ups Run 400 mete

April 10, 2018

April 10, 2018

Tuesday GROUP 1, 2, and 3 A. EMOM x 10 Odd 20 Hand-to-hand KBS 45/26lbs Even 20 SIngle-arm KB rows 45/26lb B. 3 rounds of: 3 min bike calori

April 9, 2018

April 9, 2018

Monday GROUP 1 & 2 A. Front squat; 6,4,2,6,4,2; Second-wave more aggressive than the first B. Max Distance Row 4 minutes Rest 1 minute R

April 8, 2018

April 8, 2018

Sunday "The Chief" 3 minutes On / 1 minute Off x 5 3 Power cleans 135/95lbs 6 Push-ups 9 Air squats Notes -Start new rounds back at 0+0 -R

April 7, 2018

April 7, 2018

Saturday GROUP 1 A. Back squat; 3 reps every 3 minutes x 6 rounds; Load 80% across B. 15 minute AMRAP 25-ft Single-arm KB walking lunges 53/35

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