The original CrossFit in Jordan

February 13, 2020

February 12, 2020

Thursday 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, work

February 12, 2020

February 11, 2020

Wednesday G1 UB + CF UB bias, intervals A) Thoracic flow: B1) Z Press: build to 5RM, then 2 more sets at 90% B2) DB Chainsaw Row: 8/arm x 3

February 11, 2020

Tuesday GROUP 1/2 A) partner workout: 3 person team- 1 person doing the movement, 2nd person rowing, 3rd person rest.  rotate when person 1 ne

February 10, 2020

Monday GROUP 1 W2 LB + Longer Aero A) Front Squat: build to 7RM, then 90% for 2 sets B) Steady Aerobic Pace: 4 rounds- 35 min time cap: Row

February  9, 2020

Sunday G1 MAP 5 Warmup: Aerobic warm-up Row 3:00 Hip CARS kneeling / GH CARS Deep Stretch your choice Row 2:00 10 Cossacks Squat 20 Plank Re

February  8, 2020

Saturday G1 UB + Cyclical A) Bulletproof Shoulders: optional- or coaches warm-up B) Slight Incline DB Bench Press: @ 30X1, 8 reps x 3, rest 1 min

February  6, 2020

Thursday   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, worki

February  5, 2020

Wednesday  G1 UB + CF UB bias, intervals A) Thoracic flow: B1) Seated DB Press: build to 8RM, then 2 more sets at that load or 5# lighter B2) D

February  4, 2020

Tuesday A) partner workout: For total time- partner style **partners alternate every 30 seconds, and rest 30 sec back and forth till rx'd reps are

February 3, 2020

Monday GROUP 1 W1 LB + Longer Aero A) Front Rack Split Squat: build to 5RM/leg, then 90% for 2 more sets of 5/leg B) Steady Aerobic Pace:

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