The original CrossFit in Jordan

April 21, 2019

April 21, 2019

Sunday   GROUP 1 A. Front squat; 3 rounds of 1-2-3-4 rep-ladders using 75% of last week's best paused front squat singles B. "Rogue Invitationa

April 20, 2019

Saturday GROUP 1 A1. Bench press; 10-8-6-4-2 reps building weight; Rest 1-2 minutes A2. DB SA rows; 10-10-10-10-10 reps each building weight; Res

April 18, 2019

April 17, 2019

Thursday   GROUP 1 "Rogue Invitational 19.3" Scaled-Scaled For time; 15 Snatch 75/45lbs 15 Jumping pull-ups 20 Box step-overs 20" (more&he

April 17, 2019

April 16, 2019

Wednesday   GROUP 1 From 00:00 - 15:00 Using an EMOM clock; 1 Thruster (75/55lbs) the first minute, 2 Thrusters (75/55lbs) the second minute,

April 16, 2019

April 15, 2019

Tuesday GROUP 1 A. "Partner Karen" For time; 150 Wall ball shots The non-active athlete must hold a handstand to establish work eligibility B

April 15, 2019

April 14, 2019

Monday GROUP 1 A1. Hang power clean; 3-3-3-3-3 reps;Building per round, stay snappy & powerful A2. Wall handstand hold; 15-30 seconds x 5 set

April 14, 2019

Sunday Group 1 A. 3 rounds; 50-ft Lateral band walks 16 KB suitcase deadlifts (8/ea) 20/12kg 8 Bench push-ups Rest 60 seconds, skip single und

April 13, 2019

Saturday Group 1 A. Paused front squat; 5-5-3-3-3-1-1-1-1 reps; Break records - Does not necessarily have to be just the singles B. AMRAP in 12

April 11, 2019

Thursday Group 1 A. 10 rounds; 1 Snatch segmented deadlifts 1 Power snatch 1 High hang power snatch Rest 60 seconds - Building incrementally

April 10, 2019

Wednesday Group 1 A. AMRAP in 10 minutes; 100-ft Right-arm waiters walk 100-ft Right-arm front rack walk 100-ft Right-arm farmers walk And the

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