The original CrossFit in Jordan

17 March 2018

March 17, 2018

Saturday OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft

March 15, 2018

March 15, 2018

Thursday Group 1 A. Bench press; 6-8 reps x 2 sets, then 4-6 reps x 2 sets; Open with 63% and build 7% per round; Rest 2 minutes B. 10 minute A

March 14, 2018

March 14, 2018

Wednesday Group 1 A. 3 rounds 3 minute AMRAP hang DB squats cleans 35/20lbs 2 minute AMRAP lateral burpees over dumbbells 1 minute AMRAP double u

March 13, 2018

March 13, 2018

Tuesday Group 1,2, 3 For time Run 400 meters 27 Wall ball shots 9 Kettlebell swings Run 400 meters 21 Wall ball shots 15 Kettlebell swings

March 9, 2018

March 9, 2018

Friday CrossFit Open 18.3

March 8, 2018

March 8, 2018

Wednesday Group 1 A1. Seated strict press; 8-10 reps x 2, then 6-8 reps x 2; Rest 1 minute A2. Single-arm DB row; 8-12 reps each x 4; Rest 1 minu

March 7, 2018

March 7, 2018

Wednesday Group 1 Scaled '"Lynne'" 5 rounds Max bench press at 50/33% bodyweight Max ring rows Rest 3 minutes (more…)

March 6, 2018

March 6, 2018

Tuesday Group 1, 2, 3 A. For time 50 Russian KBS 53/35lbs Run 400 meters 21 Burpee box jump overs 24/20” Run 800 meters 21 Burpee box jump

March 5, 2018

March 5, 2018

Monday Group 1 A. 1 Segm. snatch deadlift / 3 Hang power snatch; Rest 1-2 minutes x 6 sets + B. Three 4-minute AMRAP 15/10 Row calories 15 Lat

March 4, 2018

March 4, 2018

Sunday Group 1 A1. Goblet squats; 12-20 reps x 3 sets; Rest 1 minute A2. Side plank star hold; 20-30 sec each x 3 sets; Rest 1 minute + B. Part

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