CrossFit Itihad

CrossFit Itihad Mixed CrossFit classes and Personal Training

We are the right place to get fit JOIN US!!!
15/09/2020

We are the right place to get fit
JOIN US!!!

Our updated Schedule with additional of 6:00 AM & 7:00 PM Class..JOIN US!!
07/09/2020

Our updated Schedule with additional of 6:00 AM & 7:00 PM Class..
JOIN US!!

Rules & Regulation قوانيين النادي @ CrossFit Itihad
27/08/2020

Rules & Regulation قوانيين النادي @ CrossFit Itihad

Our updated Schedule with timings..JOIN US!!
26/08/2020

Our updated Schedule with timings..
JOIN US!!

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

**************************

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

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

Telephone

+968 9594 4506

Website

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