The original CrossFit in Jordan

WOD

March 16, 2020

March 15, 2020

G1 W1 (of 6) Drop Set + CF LB Bias A) Goblet Reverse Lunge: build to 8RM/leg then 90%'ish for 2 more sets of 8/leg (more…)

March 15, 2020

March 14, 2020

G1 MAP 5 Warmup: Aerobic warm-up Row 3:00 Hip CARS kneeling / GH CARS Deep Stretch your choice (more…)

March 14, 2020

March 13, 2020

G1 UB + Cyclical A) Bulletproof Shoulders: optional- or coaches warm-up (more…)

March 12, 2020

March 11, 2020

G1 Sn + Sq + IWT A) Ido Squat 1: 4-5 min here B) 10 min EMOM: 1st- 5 Muscle Clean, working on fast elbows 2nd- 5 Tall Cleans, working on speed

March 11, 2020

March 10, 2020

G1 UB + CF UB bias, intervals A) Thoracic flow: B1) Single Arm DB Press: build to 8RM B2) Single Arm High pull: build to 8RM/arm (more&hell

March 10, 2020

March 9, 2020

G1/2 A) partner workout: 2 person teams, split as desired 4 rounds (more…)

March 9, 2020

G1 W6 (of 6) LB + Longer Aerobic A) Front Rack Step Up: build to 10RM/leg, can rest b/w legs- box height at top of the knee cap (more…)

March 8, 2020

March 7, 2020

G1 MAP 5 Warmup: Aerobic warm up Row 3:00 Hip CARS kneeling / GH CARS Deep Stretch your choice Row 2:00 (more…)

March 7, 2020

March 6, 2020

G1 UB + Cyclical A) Bulletproof Shoulders: optional- or coaches warm up (more…)

March 5, 2020

March 4, 2020

Sn + Sq + IWT A) Ido Squat 1: 4-5 min here B) 10 min EMOM: 1st- 5 Muscle Clean, working on fast elbows 2nd- 5 Tall Cleans, working on speed

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