Thursday WOD June 27th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 10m Spiderman Crawl 10 Slow Scap Pull-ups/Rows on Rings 15sec Hollow Hold *Mobs: Handcuff Stretch / Low Ring Skin The Cat/Shoulder StretchGymnasticsCoach to spend 5-8min going over points...

Wednesday WOD June 26th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 60sec Bike or 200m Run 12 Single Arm Upright Row each arm 30sec Singe Arm OH Walking Lunge each arm 10m Duck WalkWeightlifting*Specific W/U 2 x 5 Snatch Pull Muscle Snatch Snatch Bal OHS...

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)Bike x 3min Hip Openers Plate G2OH + Squat Scap Pull-upsMetcon (No Measure)40/20 Interval X3 Rounds – Devils Press – Burpee BJ or Step-ups – Air Bike – Sled Push – Ring...

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 10 Dislocations 10 Hip Openers 1 Length Bear Crawl 1 Length Duck Walk 100m RunToe To Bar (5-8 Quality Reps)In between sets complete 20sec L-SitMetcon (Time)21-15-9-3 Devil Press Double DB Thrusters...

Tuesday 25th WOD

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 20 Walking Lunges 10 Seated Cuban Press with fractional plates 5 Vertical Jumps with soft landingStrengthFoot work w/u 5 x each Step out to receiving pos then recover (no bar) Slide feet to...

Ricky Garard

CrossFit JAK Elite – GPP with Ricky GarardWarm UpIn Your Own Time, For Quality: 200m Run 20 X Plate Overhead Lunges 20 x Plate G2OH Squats 10 x Max Meter Plate Jumps 10m OH Duck Walk Then Grab A Barbell & A Buddy, Ready To Stretch.Snatch Balance (5 x...