15/09/2020
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CrossFit Itihad
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Mixed CrossFit classes and Personal Training
15/09/2020
07/09/2020
Our updated Schedule with additional of 6:00 AM & 7:00 PM Class..
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27/08/2020
Rules & Regulation
قوانيين النادي @ CrossFit Itihad
26/08/2020
Our updated Schedule with timings..
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24/08/2020
Tuesday
Day 157
Warm Up
Run/ skip 5 mins
3 Rounds
10 Squat to Stand
20 Plank Shoulder Tap
30 Second Samson Stretch
WOD
A. AMRAP 8
15 Box Step up
20 GTOH
Rest 5 Mins
B. AMRAP 8
Run 100m / 5 x 10m Shuttle run
30 OH Walking Lunge
Stretch
Couch Stretch 2 min/side
Pigeon Pose 2 min/side
Cat Cow 1 Minute
23/08/2020
Warm Up
3 Rounds
1 min Run/ skip
5 Dive Bombers
10 Thoracic Rotation
10 Bird Dog
WOD
AMRAP 18
30 Lateral Jumps
20 Dips
15 V-Snap
10 STOH/Push Press
5 x 10 Meter Bear Crawl (50 Meters)
Stretch
Shoulder 1 min/side
Tricep 1 min/side
Chest 1 min/side
22/08/2020
Warm Up
3 Min run or Skip
3 Rounds
10 Squat to Stand
10 Spider man Stretch with Rotation
30 Seconds Samson Stretch / side
WOD
2 Rounds ( total 33 Minutes)
Rest 3 Mins between parts A - B - A - B
A.
6 Rounds (6 Mins)
40 Second AMRAP : 20 Seconds Rest
Max Shuttle run
B.
6 Rounds (6 Mins)
40 Second AMRAP : 20 Seconds Rest
10 Jumping Lunges
Max Burpees (in Remainder of 40 second Window)
Stretch
Couch Stretch 2 min/side
Pigeon Pose 2 min/side
Hamstring Stretch 2 min/side
19/08/2020
Warmup
Run/ skip 5 mins
3 Rounds
10 Glute Bridge
10 Alternating Cossack
5 Dive Bomber
Wod
4 RFT
30 Single Leg Deadlift (15 per Leg)
20 OH Lunges with Backpack
10 Handstand Push-ups / 20 Pike Pushups
Stretch
Pigeon Pose 2 mins/side
Hamstring 2 mins/side
Chest 1 min/side
Triceps 1 min/side
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18/08/2020
Warm Up
3 Rounds
1 min Run/ skip
10 Squat to Stand
10 Bird Dog
10 Thoracic Rotation
WOD
5 Rounds for max Reps/ 25 Minutes
1 minute Mountain Climbers
1 minute Backpack Bent Over Row
1 minute Alternating Toe Touch
1 minute Bear Crawl Shuttle
1 minute Rest
Stretch
Supine Twist 2 min/side
Shoulder Stretch 1 min/side
Cobra 2 minutes
17/08/2020
Warm Up
Run/ skip 5 mins
3 Rounds
10 Squat to Stand
20 Plank Shoulder Tap
30 Second Samson Stretch
WOD
AMRAP 12
15 Sprawl
20 Alt Chair/Box Step Up
30 Thrusters
Stretch
Couch Stretch 2 min/side
Pigeon Pose 2 min/side
Cat Cow 1 Minute
16/08/2020
Warm Up
3 Rounds
1 min Run/ skip
5 Dive Bombers
10 Thoracic Rotation
10 Bird Dog
WOD
4 Rounds (20 Minutes)
3 Min AMRAP : 2 Mins Rest
15 Push-ups
15 Sit-ups
20 Plank Builders
20 Hollow Flutter Kicks
Stretch
Shoulder 1 min/side
Tricep 1 min/side
Chest 1 min/side
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Location
Category
Telephone
Website
Address
Bawshar Street
Muscat
Opening Hours
| Monday | 09:00 - 20:15 |
| Tuesday | 09:00 - 20:15 |
| Wednesday | 09:00 - 20:15 |
| Thursday | 09:00 - 20:15 |
| Saturday | 09:00 - 10:00 |
| Sunday | 09:00 - 20:15 |