The original CrossFit in Jordan

February 5, 2018

February 4, 2018

Group 1 A1. DB RFESS; 4 x 5-8 each leg A2. Single-arm DB row; 4 x 10-15 each arm B. "Chipper Fran" For time 45 DB thrusters 25/10lbs 45 Assi

February 4, 2018

February 3, 2018

Group 1 A1. Deadlift; 12,10,8,6; Build slight amounts of weight each set A2. Side plank, variations; 4 x 20-30 seconds each side B. Scaled "Cro

February 3, 2018

February 2, 2018

Group 1 A. 8 Minute AMRAP 2 Strict press 4 Push press 6 Push jerks (Open with 75/45lbs and build 5/2.5lbs each round) (more…)

February 1, 2018

January 31, 2018

Group 1 A. Hang power snatch; 5,5,4,4,3,3; Open at a conservative weight & build as technique allows B. Work 2 minutes / Rest 1 minute x 4

January 31, 2018

January 30, 2018

Group 1 A1. Bench press; 3 x 6-8 using 80% across A2. Assisted strict pull-ups; 3 x MAX + B. "Grace + Karen" 15 rounds 3 Power clean & jer

January 30, 2018

January 29, 2018

Group 1, 2 and 3 A. Run Run 800 meters / Rest 2 minutes Run 600 meters / Rest 1 minute Run 400 meters / Rest 30 seconds Run 200 meters (mor

January 29, 2018

January 28, 2018

Group 1 6 minute AMRAP 12/9 Row calories 3 rounds 'Cindy' Max DB power snatch (35/20lbs) in remaining time -Rest exactly 4 minutes- (more

Sunday January 28, 2018

January 27, 2018

Group 1: Scaled "CrossFit Open 16.1" 20-minute AMRAP 25ft Front rack lunges 45/35lbs 8 Bar facing burpees 25ft Front rack lunges 45/35lbs 8 Ju

Saturday, January 27, 2018

January 26, 2018

Group 1: A1. Paused goblet squat; 3 x 12-20 opening with 35/20lbs KB loads; No rest A2. Side plank; 3 x 30 seconds each side - Add DB weight to

Today’s WOD

January 24, 2018

Group 1: "Tabata This!" Tabata row calories Rest 1 minute Tabata air squats to medball Rest 1 minute Tabata ring rows Rest 1 minute Tabata ben

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