New Year’s Eve WOD

CrossFit JAK Elite – CrossFitMetcon (AMRAP – Rounds and Reps)NYE Partner WOD! (Share Reps) 11min AMRAP 50 Pull Ups 40 Power Clean 60/40kg 30 Front Squat 20 TTB 2min Rest 11min AMRAP 50 Cal Row/Ride/Ski 40 Dual DB Thruster 15/10kg 30 Dual Ground 2 Overhead...

Monday 30th December WOD

CrossFit JAK Elite – CrossFitWarm-up (No Measure)2 Rounds 100m Farmers Carry 1 Length Waiters Walk 10 Burpee Squat Jump 5 Hip Opener Each Side1000m Row (Time)Max Effort 1000m RowMetcon (5 Rounds for reps)5 Rounds In 4mins Complete: 200m Run 10 Burpees 10 Alt DB...

Saturday Chipperelli 28Th December

CrossFit JAK Elite – CrossFitMetcon (No Measure)Complete the following as a team of two. Start on any station. Move to the next if capped or Rounds completed. 4 Rounds 20 Cal Bike or Ski 20 HSPU 20 Pull-ups *15min Cap 3 Rounds 500m Row 10 Squat Cleans 50/35kg...

Friday 27th December WOD

CrossFit JAK Elite – CrossFitWarm-up (No Measure)400m Run, 10 Dislocations 10 Scorpion Stretch 10 Shoulder Taps 2 x 5 Reps Muscle Clean Strict Press Push Press Push Jerk (TnG)StrengthPower Clean + 4 TnG Push JerkOn The 90sec x 5 Rounds @ heavy across. Approx...

Boxing Day WOD

CrossFit JAK Elite – CrossFitMetcon (Time)3 Rounds 24 Box Jumps 24/20 20 DB Alt Snatch 22.5/15kg 16 Burpees Cash Out: 800m Run