The original CrossFit in Jordan

July 1, 2018

July 1, 2018

Sunday GROUP 1 A. On the minute x 4 rounds Min 1: 8 Hang power cleans, 95/65lbs Min 2: 10 Strict pull-ups, assisted Min 3: 14/12 Row calories

June 30, 2018

June 30, 2018

Saturday GROUP 1 A. 3 rounds of: 3 Snatch grip deadlifts 3 Hang snatch low pulls 3 Hang snatch high pulls 3 High hang power snatch 3 Low hang

June 28, 2018

June 28, 2018

Thursday GROUP 1 A1. Incline dumbbell bench press; 15-12-9-6 reps; Rest up to 1 minutes A2. Meadows rows; 15 reps each arm x 4 sets; Rest up to 1

June 27, 2018

June 27, 2018

Wednesday GROUP 1 4 rounds for time of: 24 Box squats, 16-inch 24 Bench push-ups 24 Walking lunges Run 400 meters Rest 2-minutes (more&he

June 26, 2018

June 26, 2018

Tuesday GROUP 1, 2, 3 A. 'Around the World' 3-2-1 minutes, each station of: Row, Bike, & Shuttle run Maintain 70-75% 'talk pace' intensity

June 25, 2018

June 25, 2018

Monday GROUP 1 A1. Goblet squats; 6-8 reps E90S x 8 rounds; Load at 33% body weight, or higher A2. Reverse lunges; 4-5 reps each leg; Perform aft

June 24, 2018

June 24, 2018

GROUP 1 A1. Bench press; 12-10-8-6 reps A2. Meadows row; 8-10 reps each arm x 4 sets + B. 5 rounds of: 2-minutes On / 1-minute Off 3 Thrusters,

June 23, 2018

June 23, 2018

Saturday GROUP 1 A1. Romanian deadlift; 8-10 reps x 6 rounds; Load at 36% back squat 1-rep max A2. Hand-to-hand KB swings; 10 reps each arm after

June 21, 2018

June 21, 2018

Thursday GROUP 1 A1. Hang power snatch; 5-5-5-5-5 reps, working at a technical load throughout A2. Perform 5 box jumps, medium height, after each

June 20, 2018

June 20, 2018

Wednesday GROUP 1 A1. Goblet squats; 10-12-14-16 reps A2. Side plank; 20-30 seconds each side after ODD rounds of squats only A3. Farmers walk;

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