The original CrossFit in Jordan

Jan 9, 2019

January 8, 2019

Wednesday GROUP 1 "Jerry" For time Run 1-mile Row 2-km Run 1-mile Event cap 40-minutes (more…)

Jan 8, 2019

January 7, 2019

Tuesday GROUP 1 A. 3-Position Power Snatch 1 complex (high, low, floor) every 3-minutes x 6 rounds; Progressively heavier builds B. Partner Wo

Jan 7, 2019

January 6, 2019

Monday GROUP 1 A. Power Clean & Split Jerk EMOM 01-04 | 3+1 reps each, 50% 05-08 | 2+1 reps each, 65% 09-12 | 1|1 rep each, 80% B. AMRAP

Jan 6, 2019

January 5, 2019

Sunday GROUP 1 A. Deadlift Work to a challenging 1-rep in 15-minutes; Take many singles to best prep your system for the build; Belts must be wor

Jan 5, 2019

January 4, 2019

Saturday GROUP 1 A. Bench Press 8 reps x 55%, 6 reps x 65%, 4 reps x 75%, And then repeat the series with +5% per barbell; Rest 2-minutes

Jan 3, 2019

January 2, 2019

Thursday GROUP 1 A. Power Clean & Push Jerk 01-03 | 1+3 reps each (light) 04-06 | 1+2 reps each (medium) 07-09 | 1+1 rep each (medium-heavy

Jan 2, 2019

January 1, 2019

Wednesday GROUP 1 Same as Group 3; Modified to 30s per station GROUP 2 Same as Group 3 (more…)

Happy New Year!

December 31, 2018

Let the old year end and the New Year begin with the warmest of aspirations. Happy New Year! QuickSand will be closed on Tuesday and resume regular

December 31, 2018

Monday GROUP 1 A. 2 round EMOM of: 1 | 6 Right-arm bottoms-up squats 2 | 6 Left-arm bottoms-up squats 3 | 12 Reverse crunches 4 | 24 DB hip th

December 30, 2018

December 29, 2018

Sunday GROUP 1 Same format as Group 3; Modify your snatch loads to be 75/95/115/135lbs and 45/55/65/75lbs, plus Open 12.3 will be step-ups, 115/75

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