The original CrossFit in Jordan

WOD

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

Jan 19, 2019

January 18, 2019

Saturday GROUP 1 A. Clean Complex 5 rounds of: 5 Deadlifts + 3 Hang power cleans + 1 Paused front squat Building weight each round to a heavy(ish)

Jan 17, 2019

January 17, 2019

Thursday GROUP 1 A. Jerk Complex 5 rounds of: 1 Strict press + 3 Push Press + 5 Push Jerks Building weight each round to a heavy(ish) finale (

Jan 16, 2019

January 16, 2019

Wednesday GROUP 1 A1. Strict press; 12-10-8-6 reps; Open from 50% 1-rep, building progressively; Rest 1-minute A2. Yates row; 6-12 reps x 4 sets; S

Jan 13, 2019

January 12, 2019

Sunday GROUP 1 Scaled "Fight Gone Bad" 3 rounds, 1 minute each of: Wall ball shots, 14/10lbs to 9-ft Sumo high pulls, 65/35lbs Step-ups, 20-in

Jan 12, 2019

January 11, 2019

Saturday GROUP 1 A1. Front squat; 8-10 reps x 3 sets; Rest 1-minute A2. Single-arm KB rows; 10-15 reps x 3 sets; Rest 1-minute B. Partner Work

Jan 10, 2019

January 9, 2019

Thursday GROUP 1 A1. Deadlift; 4-5 reps x 4 sets; Weights 50-65-70-75% 1-rep A2. Two-step box jumps; 10 reps x 4 sets; Building to 24/20-inch att

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