Friday WOD 22nd February

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds with empty bar 10 Deadlifts 10 Back Squats 30sec Prone Shoulder Touches 40sec playing with rack position Prone Scap CARS on all foursStrengthEMOM 15min 1. 4 Power Cleans 2. 5 Strict Deficit HSPU*...

Thursday WOD 21st February

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)In any order: 200m Row 200m Run 600m Bike Then, perform approx 2×5 warmup reps on each of the other movementsSkill** Kipping ** TTB ProgressionsMetconMetcon (AMRAP – Reps)On the Minute you work...

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-KidsWarm-upWarm-up (No Measure)2 Rounds: 200m Run 1 Length Duck Walk 1 Length Lateral Plank Walk 10 Air Squats Holding RigConditioning JAK Fit-Kids 500m Row Challenge (Time)For Time: Row 500mDeadlift (5 x 3)5 HSPU betweenMetconKids...

Wednesday WOD 20th February

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 8 Suitcase DB Deadlifts each side Prone Scap CARS on all fours 20sec Hollow HoldStrength**On the 4min for 16min. Rest as needed between movements, as long as each set of Deadlift starts about...

JAK Kid-Fit

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)Empty Bar 3 Rounds 5 Muscle Clean 5 Front Squat 5 Shoulder Press 200m Run1 Mile Run (Time)Time- Trial (1.6km)Burner (Time)5 Rounds 10 Front Squat 8 Power Clean 6 Shoulder 2 Over Head 4 Burpee Over Bar Cash...

Tuesday WOD 19th February

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 30 Bunny Hops 200m Run 8 Seated Shoulder Extension + Hip Raise 8 Scap Pull-upsStrength**EMOM 15min** 1. HPS – Start around 75% 1RM HPS and build up to heavy 2. L-Pull-ups – Scale...