The original CrossFit in Jordan

August 5, 2018

August 5, 2018

Sunday GROUP 1 A. Power Clean & Split Jerk 3-3-3-3-3-3 reps, gradually building to a load which challenges technique B. "Open 17.5 RXd" 1

August 4, 2018

August 4, 2018

Saturday GROUP 1 A1. DB Split Stance RDL; 8 reps each leg; Quick rest A2. DB hip thrust; 15-25 reps with 70/50lb DB lapped; Quick rest B. Back S

August 2, 2018

August 2, 2018

Thursday GROUP 1 A1. Strict Press; 12-10-8-6 reps, building A2. Assisted Strict Pull-Ups; 4 sets, each max unbroken B. For Time Row 4-km, but

August 1, 2018

August 1, 2018

Wednesday GROUP 1 A1. Paused goblet squats; 8 reps x 6 sets; Open light, build gradually A2. Side plank; 30-sec hold each side, after ODD sets of

July 31, 2018

July 31, 2018

Tuesday GROUP 1, 2, 3 A. Each For Score 4 Minute AMRAP 21/15 Bike calories 15 Hang power snatch, 65/35lb 9 Burpee box jump overs -Rest 4 mi

July 30, 2018

July 30, 2018

Monday GROUP 1 A1. Paused Bench Press; 6-8 reps x 3 sets A2. Single-arm Kettlebell Row; 8 heavy reps each arm x 3 sets B. 12-Minute AMRAP Buyin

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

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