Friday WOD 1st March

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2min Wrist Flow 1min Prone Shoulder Touches 1min 90/90 Bear Sit Transition 2 rounds: 12 Air Squats with varied stance 8 Single Arm DB PressStrength**On the 5min for 15min**Back Squat (5 @ approx...

Thursday WOD 28th February

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)In any order: 200m Row 200m Run 600m Bike Then, perform approx 2×5 warmup reps on each of the other movementsSkillSpend 7-10min working on kipping PU/CTB/BMU progressions ~ 3 groups depending on...

JAK Fit-Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)4 Rounds 10 Scorpion Stretch 10 Hip Openers 10 Scap Pull Ups 10 DislocationsMetcon (AMRAP – Reps)1min Max Cal ADMetcon (Time)Partner WOD 100 Sit Ups 80 Pull Ups 60 KB Deadlift 40 Burpees 20 Cal Air Dyne...

Wednesday WOD 27th February

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds with empty bar 10 Clean Pulls 10 Back Squats 30sec Prone Shoulder Touches 40sec playing with rack position Prone Scap CARS on all foursStrength**EMOM 15min 1. 3 Power Cleans 2. 1 submaximal set of...

Tuesday 26th WOD

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: Prone Scap CARS on all fours 8 Single arm Upright Row 10m Backwards Crab WalkStrengthEMOM 15min Min 1 – H. Power Snatch Min 2 – Ring Dips Min 3 – RestMin 1: Hang Power Snatch (3...