The original CrossFit in Jordan

Jan 2, 2019

January 1, 2019

Wednesday GROUP 1 Same as Group 3; Modified to 30s per station GROUP 2 Same as Group 3 (more…)

Happy New Year!

December 31, 2018

Let the old year end and the New Year begin with the warmest of aspirations. Happy New Year! QuickSand will be closed on Tuesday and resume regular

December 31, 2018

Monday GROUP 1 A. 2 round EMOM of: 1 | 6 Right-arm bottoms-up squats 2 | 6 Left-arm bottoms-up squats 3 | 12 Reverse crunches 4 | 24 DB hip th

December 30, 2018

December 29, 2018

Sunday GROUP 1 Same format as Group 3; Modify your snatch loads to be 75/95/115/135lbs and 45/55/65/75lbs, plus Open 12.3 will be step-ups, 115/75

December 29, 2018

December 28, 2018

Saturday GROUP 1 A1. Right-arm KB suitcase deadlift; 10 reps; No rest A2. Right-arm suitcase carry; 50-meters; No rest A3. Left-arm KB suitcase

December 27, 2018

December 26, 2018

Thursday GROUP 1 A. Bench Press 10 reps x 50%, 8 reps x 60%, 6 reps x 70%, And then repeat the series with +5% per barbell; Rest 2-minutes

December 26, 2018

Wednesday GROUP 1 A. Snatch Complex 3 rounds of: 4 Snatch lift off 3 Halting snatch deadlift 2 Hang snatch high pull 1 Floating power snatch

December 24, 2018

December 23, 2018

Monday GROUP 1 A1. Paused back squat; 12-10-8-6 reps; Ramping to a good finale, really not too tough on the front-end of volume; Rest 1:00 A2. Si

December 23, 2018

December 22, 2018

Sunday GROUP 1 A. 3 Position Power Snatch 6 working sets of: 1 x Floor / 1 x Low hang / 1 x High hang *Gradual build throughout - Get to a good

12 Days of Christmas

December 21, 2018

Saturday 12 Days of Christmas QS Style... Group 1 12 Days of Christmas 1 Chest to bar 2 Wall Walk 3 Snatches (75/45) 4 Thrusters (75/45)

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