The original CrossFit in Jordan

July 29, 2018

July 29, 2018

Sunday GROUP 1 A. Back Squat 12-10-8-6 reps; Opening set approximates 40% 1-rep value; Superset rounds with 30-sec FLR on the floor B. 3 Rounds

July 28, 2018

July 28, 2018

Saturday GROUP 1 A. Power Clean & Split Jerk On the minute x 5 rounds 1st |3 reps, light 2nd | 2 reps, moderate 3th | 1 rep, kinda-heavy

July 26, 2018

July 26, 2018

Thursday GROUP 1 A. Handstand Walk Practice 15-minutes total going into inversion 1. Grounded pikes 2. Pikes from box 3. Assisted kick-ups to

July 25, 2018

July 25, 2018

GROUP 1 A. EMOM On the minute x 4 rounds 1st | 8 Dumbbell Z-press 2nd |10 Dumbbell front rack reverse lunges, 5 ea 3rd | 12/8 Bike calories 4th

July 24, 2018

July 24, 2018

Tuesday GROUP 1, 2, 3 A. For Time Bike 15/10 calories 21 Deadlifts, 135/95lbs Bike 15/10 calories 21 Hanging knee raises Bike 15/10 calories 1

July 23, 2018

July 22, 2018

Monday GROUP 1 A. Hang Power Snatch 3 reps on the minute x 12 rounds; Load 'light' throughout to perfect technique B. 20 Minute AMRAP Run 4

July 22, 2018

Sunday GROUP 1 1. Partner "Morrison" 50-40-30-20-10 reps Wall ball shots Alternating step-ups Kettlebell swings (Must perform as RX; Team up

July 21, 2018

July 21, 2018

Saturday GROUP 1 1a. Russian KB swing; 15 reps; No rest 1a. Goblet reverse lunges; 12 reps, 6 each leg; No rest 1b. Paused goblet squats; 9 reps

July 19, 2018

July 19, 2018

Thursday GROUP 1 1. "Granite Games 18.3 Intermediate" For Time 3 Rounds 12 Chin-over-bar pull-ups 12 Dumbbell snatch, 50/35lbs + Then, 3 R

July 18, 2018

July 18, 2018

Wednesday GROUP 1 1. Clean Complex Find a heavy complex in 12-minutes 6 Clean grip deadlifts 4 Hang power cleans 2 Shoulder-to-overhead 2.

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