The original CrossFit in Jordan

October 30, 2018

October 29, 2018

Tuesday GROUP 1 A. 3 round for quality of: 3:00 Bike 2:00 Row 1:00 Jump rope Rest 2:00 (more…)

October 29, 2018

October 28, 2018

Monday GROUP 1 A. 3 round EMOM of: 1st | 8 Right leg reverse lunges* 2nd | 8 Left leg reverse lunges 3rd | 16 DB hip thrusts, 50/35lbs 4th | 5

October 28, 2018

October 27, 2018

Sunday GROUP 1 A. Strict Press 10-8-6-4-2 repetitions, ramping weight to a heavy finale; Superset with up to 10 band assisted strict pull-ups

October 27, 2018

October 26, 2018

Saturday GROUP 1 A. Thruster 1-3 reps every 1:30 x 10 rounds x Taken from the rack, build to a modest load - This is namely a positional warmup a

October 25, 2018

October 24, 2018

Thursday GROUP 1 A. Hang Power Snatch 5-3-3-2-2-2-1-1-1-1 repetitions; Today's the day! Gradual ascent to a peak weight - be technical B. 4 ro

October 24, 2018

October 23, 2018

Wednesday GROUP 1 A. Goblet Squat Warmup to perform 1 set of 20 reps at 50% bodyweight; Pass / fail only to hit the mark B. "The Chief, Scaled

October 23, 2018

October 22, 2018

Tuesday GROUP 1 A. Every 3:00 x 5 rounds of: 10 DB walking lunges 10 DB bench press *Start with 20/10lbs and build 10/5lbs each round through t

October 22, 2018

October 21, 2018

Monday GROUP 1 A. Overhead Carry In 5 sets or less establish a 200-ft barbell overhead carry; Straight-away with one turn is ideal B. "Lynn's

October 21, 2018

October 20, 2018

Sunday GROUP 1 A. 3-Position Power Snatch In 20:00 work density-sets for technique; Sequence is bottom-up, where you last lift is a high hang

October 20, 2018

Saturday GROUP 1 A. Strict Press 10-10-10 repetitions, ramping to a top weight on the day; Superset with 12 single-arm DB rows per side B. Ten

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