The original CrossFit in Jordan

Jan 30, 2019

January 29, 2019

Wednesday GROUP 1 A. Deadlift; 3-3-3-3-3 reps; Progressive weight builds to finish near an 8-9 RPE of intensity; Openers should not be too difficu

January 29, 2019

January 28, 2019

Tuesday GROUP 1 "300FY" Max-rep assault bike or row calories in 10 minutes Skill work for handstand progressions. Wall holds, shoulder taps, f

Jan 28, 2019

January 27, 2019

Monday GROUP 1 A. From 00:00 - 15:00 Run 600 meters 30 Pike handstand push-ups Row 600 meters B. From 15:00 - 30:00 Run 800 meters 45 Hang

Jan 27, 2019

January 26, 2019

Sunday GROUP 1 A. "CrossFit Open 18.3 - Scaled" 2 rounds for time of: 100 Single unders 20 Overhead squats, 45/35lbs 100 Single unders 12 Chi

Jan 26, 2019

January 25, 2019

Saturday GROUP 1 A1. DB RFESS; 6-8 reps each x 2 sets; Up to 25% bodyweight per hand; Rest 1 minute A2. Elevated side plank; 30-sec each x 2 sets

Jan 24, 2019

January 23, 2019

Thursday GROUP 1 A. Power clean & Push jerk; 5-5-5-5-5 reps; Ramping weight progressively, all attempts get a patient reset from the deck; Res

Jan 23, 2019

January 22, 2019

Wednesday Instructions: Alternatively can sub 3/6 strict pull-ups per rope climb today for Groups 1/2, respectively; Both for equipment means and f

Jan 22, 2019

January 21, 2019

Tuesday GROUP 1 A. Team Burden Run Continuous 10-minute jogging; Teams of 4, carrying 3 'objects' ranging from plates, balls, or light KB/DBs; Shar

Jan 21, 2019

Monday GROUP 1 A1. Barbell hip thrusts; 6-8 reps x 3 sets; Bars are 115/75lbs with long top-pauses; Rest 20 seconds A2. Wall deadbugs; 8-12 reps ea

Jan 20, 2019

January 20, 2019

Sunday GROUP 1 A. 3-Position Power Snatch 1 complex (high, low, floor) every 3-minutes x 6 rounds; Progressively heavier builds B. AMRAP in 10 min

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