Friday WOD Aug 23rd

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2min Bike/Row/Ski 2 rounds: 60sec Kano Hip Complex 10m Goblet Duck WalkStrengthBack Squat (Work up to a set of 10 at 9RPE)Reverse Flyes (3×14-17)**add more reps to last weekMetconMetcon (AMRAP –...

Thursday WOD 22nd August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m Run 10 Scap Pull-ups 20 Band Pull-aparts 30sec SA OH Carry each armSkillGo through KB/DB movements and TTB skillMetconMetcon (AMRAP – Rounds)PART 1 Round for round with a partner AMRAP...

Wednesday WOD 21st August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m Run 10m Flat spine Bear Crawl 12 Deadbugs 12 Banded GoodmorningsStrengthDeadlift (Work up to a set of 10 at 9RPE)DB Floor Press (3×10-14)**add more reps to last weekMetconMetcon...

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 1min Skip 5 Burpees 5 Inch Worn To Hip Opener 100m RunDeadlift (3-3-3)Work on a heavy 3RM for today. In between sets complete 20secs handstand hold.Metcon (Time)5 Rounds 10 DB Single Arm Clean &...

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike – Emu Walk – Hip Openers – Ring RowsMetcon (No Measure)15-10-5 Cal Bike Push Press Toes 2 Rings 15-10-5 Burpees Front Squats...

Tuesday WOD 20th August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)200m Med Ball Run 2 rounds: 10 DB Bent Row with 2sec pause at top 5 Prone Shoulder CARSSkillRowing Tech 15 strokes arms only Rest 15 strokes ams + body Rest 15 strokes pausing @ arms + body on...