Kid Fit

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 200m Row 200m Run 10 Cal Air-DyneOverhead Squat (3 Rep Max)*Build to a comfortable 3RMFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75#...

Wednesday WOD 1st May

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 10 Shoulder Touches in Push-up position 10sec Bottom of Ring Dip or Ring Push-up 10 Plate OH Sit-upsGymnastics StrengthSKILLS: – Freestanding Handstand Prac – Strict TTB – Tempo...

Tuesday WOD 30th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 20m Dyno Walks 20 Banded Good Mornings 20m Bear Crawls 20 Russian KB Swings @ lightStrengthDeadlift (Work up to 1RM)**Get absolutely massive!!!MetconMetcon (Time)7 Rounds 9 Clean & Jerk...

Monday WOD April 29th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m jog 10 Twisting Bears 10m Duck Walk 10 Dislocation + OHS w pauseWeightliftingHang Power Snatch + Snatch Balance (Heavy Single)*Aiming for heavier than last week’s set of 2MetconMetcon...

Saturday WOD

CrossFit JAK Elite – CrossFitMetcon (No Measure)20 Min Cap Teams of 3- 1 person does round, 1 person on Airdyne/Rower/Ski- 1 Rest-keep rotating Keep rotating to accumulate 25 rounds and 250 cals 5 Wall Balls or G2OH 3 HSPU 1 Power Clean 100/65kg (scale to...