The original CrossFit in Jordan

March 4, 2020

March 3, 2020

G1 UB + CF UB bias, intervals A) Thoracic flow: B1) DB Bench Press: build to 10RM, then 2 more sets at 90% B2) Meadows Row: 8/arm x 3 sets, res

March 3, 2020

March 2, 2020

Title: G1/2 A) partner workout: 2 person teams, split as desired 200 Cal Row **partner resting holds KB in goblet Position 150 Wallball, 20/14# *

March 2, 2020

March 1, 2020

GROUP 1 W5 (of 6) LB + Longer Aero A) Goblet Reverse Lunge: 10/leg x 3, rest 2-3 min- build to tough set (more…)

March 1, 2020

February 29, 2020

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 (more…)

February 29, 2020

February 28, 2020

G1 UB + Cyclical A) Bulletproof Shoulders: optional- or coaches warm up https://www.youtube.com/watch?v=ACAz6HFj1xE&feature=emb_title B1) Y

February 27, 2020

February 26, 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

February 26, 2020

February 25, 2020

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

February 25, 2020

February 24, 2020

Groups 1 & 2 2 person teams, split into 10 reps at a time 2 rounds 60 Burpees (more…)

February 24, 2020

February 23, 2020

G1 W4 LB + Longer Aero A. Goblet Squat build to 20RM (more…)

February 23, 2020

February 22, 2020

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

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