The original CrossFit in Jordan

WOD

March 24, 2019

March 23, 2019

Sunday GROUP 1 A1. Bench press; 10-8-6-4-2 reps; Reference best 3-rep from 3/20/2019 to judge a solid goal weight on the 2-rep A2. Assisted stric

March 23, 2019

March 22, 2019

Saturday CrossFit Open 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men us

March 21, 2019

March 20, 2019

Thursday GROUP 1 For time; Row 2-km 30 DB power snatch 45/20lbs Run 1-km 30 DB power snatch 45/20lbs Row 2-km Event cap 30-minutes (more

March 20, 2019

Wednesday GROUP 1 A1. Bench press; 9-6-3-9-6-3 reps; Target the feel of light-medium-heavy, saving capacity to make the second wave heavier than t

March 19, 2019

March 19, 2019

Tuesday GROUP 1 Part 1 In 15 minutes work to a challenging deadlift 3-rep; If your 2-rep is below 375/245lbs, then in the metcon use ratios of 6

March 18, 2019

March 17, 2019

Monday   GROUP 1 A. Power snatch; 3-3-2-2-2-1-1-1-1 reps; Increasingly heavier, as technique allows B. 5 rounds for time; 5 Deadlifts 225/155l

March 17, 2019

March 16, 2019

Sunday GROUP 1 A1. Goblet Squats; 10 reps x 2 sets; Slow descents, slow bottoms; Rest 20 seconds A2. DB hip Thrusts; 15 reps x 2 sets; Same weigh

March 16, 2019

March 15, 2019

Saturday CrossFit Open 19.4

March 14, 2019

March 13, 2019

Thursday GROUP 1 Partner Workout AMRAP in 10 minutes; 30 Power snatch 75/45lbs 25 Power snatch 85/55lbs 20 Power snatch 95/65lbs Max-rep powe

March 13, 2019

March 12, 2019

Wednesday GROUP 1 A. Every 4 minutes x 3 rounds; 8 Single arm DB bench press (each) 45/20lbs 10 Single arm DB rows (each) 45/20lbs 14/10 Assaul

1 2 3 35

Sign Up Today