The original CrossFit in Jordan

May 17, 2018

May 17, 2018

Thursday GROUP 1 A1. Close-grip bench press; 10,8,6,4,2 reps; Start light, and create a minor build A2. Waiters walk; 30-meter carry each arm aft

May 16, 2018

May 16, 2018

Wednesday GROUP 1 A1. Clean-grip deadlift; 10,8,6,4,2 reps; Start light, and create a minor build A2. Side plank; 20 sec each side after each set

May 15, 2018

May 15, 2018

Tuesday GROUP 1, 2 , 3 Partner "Triple 3" Row 3-km 300 Double unders Run 3-mi Rows must be 500 meter relays Double unders must be 50 repetiti

May 14, 2018

May 14, 2018

Monday GROUP 1 A1 Single-arm 1/2 kneeling KB press; 12 reps each x 3 sets; Short rest A2. Single-arm DB rows; 12 reps each x 3 sets; Short rest

May 13, 2018

May 13, 2018

Sunday GROUP 1 EMOM x 5 rounds Min 1 - 5 Front squats Min 2 - 20 Russian twists Min 3 - 5 Front squats Min 4 - 20 sec side plank, each Min 5

May 11, 2018

May 11, 2018

Saturday GROUP 1 Pressing Series Strict press; 1,1,1 Push press; 3,3,3 Power jerk; 5,5,5 + 4 minute AMRAP 15 Thrusters 75/45lbs 25 Assisted

May 10, 2018

May 10, 2018

Thursday GROUP 1 Power Cleans 3 reps EMOM x 5 rounds - Very light 2 reps EMOM x 5 rounds - Some more weight 1 rep EMOM x 5 rounds - Kinda chall

May 9, 2018

May 9, 2018

Wednesday GROUP 1 A1. Close-grip bench; 6-8 reps x 2, then 4-6 reps x 2; Rest 1 minute A2. Single-arm DB rows; 8-15 reps each x 4; Rest 1 minute

May 8, 2018

May 8, 2018

Tuesday GROUP 1, 2, 3 'Fight Gone Bad' 3 rounds of: 1 min Wall ball shots 1 min Sumo DL high pulls 75/45lbs 1 min Box jumps 20" 1 min Push je

May 7, 2018

Monday GROUP 1 Clean Complex; 10 rounds building of 1 HPC + 3 FS + 1 HSC + 4 Round 15 Pull-ups 5 Cleans 135/95lbs Cap 15 minutes (more&he

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