Tuesday WOD 1st October

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run, then… 2 rounds: 10 Cuban Press with fractional plates 12 Walking Samson Stretch 30sec Glute Bridge MarchStrengthCleanOn the 2min for 10min 5-4-3-2-1 Work up to a moderate-heavy...

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-KidsWarm-upWarm-up (No Measure)500m Row then, 2 Rounds: 1 Length Emu Walk 10 Banded Good Mornings 10 Cuban PressStrengthDeadlift (5-5-5-5-5)** HSPU x 5 between setsMetconCrossFit Games Open 17.4 Teens (AMRAP – Reps)13-Minute...

Monday WOD September 30th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)500m Row, then… 2 rounds 30sec Prone Shoulder Taps 30sec Supine Partner Med Ball Chest PassStrengthFloor Press (Work up to a set of 4 at 9RPE)MetconCrossFit Games Open 16.4 and 17.4 (AMRAP –...

Saturday Partner WOD

CrossFit JAK Elite – CrossFitMetcon (Time)18-15-12-9-6-3 Dual DB or KB DeadLift Dual DB or KB Front Squats Dual DB or KB Lunges *100 DU’s Between Sets 3-6-9-12-15-18 HSPU TTB Devil Press *30 Cal Between Sets 30 Minute Time...

JAK Circuit FIT – Friday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike or Rower 1 Length Emu Walk 10 Cuban Press 8 Scap Pull-ups 6 Hip OpenersMetcon (No Measure)Interval 40/20 1) Suitcase DL + Burpee Rope Pulls Bike Box Jump or Step-ups 2) DB Row, Ext, Curl,...