The original CrossFit in Jordan

July 7, 2018

July 7, 2018

Saturday GROUP 1 A. Every 4-minutes x 6 rounds 25-ft Front rack lunges, 75/45lbs 8 Pike handstand push-ups 25-ft Front rack lunges, 75/55lbs 8

July 5, 2018

July 5, 2018

Thursday GROUP 1 'Glen' For time: 30 Clean & Jerks, 95/65lbs Run 1-mile 10 Burpee strict pull-ups Run 1-mile 100 Burpees Time cap 40-

July 4, 2018

July 4, 2018

Wednesday GROUP 1 A1. Snatch grip deadlift; 10 reps x 2 sets; Just the barbell, review of techniques A2. Hang muscle snatch; 10 reps x 2 sets; Ju

July 3, 2018

July 3, 2018

Tuesday GROUP 1 A. Every 6-minutes x 2 rounds Bike 1-km 100m Farmers walk, 40/25lbs 50m Right arm waiters walk, 40/25lbs 50m Left arm waiters

July 2, 2018

July 2, 2018

Monday GROUP 1 A1. Incline DB bench press; 6-8 reps E2MOM x 6 rounds; Building load each round A2. Side plank; 20-30 seconds each arm; Perform af

July 1, 2018

July 1, 2018

Sunday GROUP 1 A. On the minute x 4 rounds Min 1: 8 Hang power cleans, 95/65lbs Min 2: 10 Strict pull-ups, assisted Min 3: 14/12 Row calories

June 30, 2018

June 30, 2018

Saturday GROUP 1 A. 3 rounds of: 3 Snatch grip deadlifts 3 Hang snatch low pulls 3 Hang snatch high pulls 3 High hang power snatch 3 Low hang

June 28, 2018

June 28, 2018

Thursday GROUP 1 A1. Incline dumbbell bench press; 15-12-9-6 reps; Rest up to 1 minutes A2. Meadows rows; 15 reps each arm x 4 sets; Rest up to 1

June 27, 2018

June 27, 2018

Wednesday GROUP 1 4 rounds for time of: 24 Box squats, 16-inch 24 Bench push-ups 24 Walking lunges Run 400 meters Rest 2-minutes (more&he

June 26, 2018

June 26, 2018

Tuesday GROUP 1, 2, 3 A. 'Around the World' 3-2-1 minutes, each station of: Row, Bike, & Shuttle run Maintain 70-75% 'talk pace' intensity

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