The original CrossFit in Jordan

November 4, 2018

November 3, 2018

Sunday GROUP 1 A. 3 rounds for quality of: 50-ft Overhead lunges, 45/35lbs (bar) 16 Side plank Captain Morgans 8 Deck squats Rest 1:00 between

November 3, 2018

November 2, 2018

Saturday GROUP 1 A. AMRAP in 8 minutes of: 3 Strict press, 65/35lbs 3 Negative pull-ups 10 Double unders 6/3/10 9/3/10 Etc… *with negat

November 1, 2018

November 1, 2018

Thursday GROUP 1 A. 10 round EMOM of: Odd | 3 Hang power cleans* Even | 5 Two-step box jumps, 20-inches *Building weight as techn. allows on cl

October 31, 2018

October 30, 2018

Wednesday GROUP 1 A1. Paused DB bench press; 12-12-10-10 reps, ramping weights A2. Supinated ring rows; 12 reps x 4 rounds x Show clear control o

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

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