Blog Search

Saturday Chipperelli

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!
Next Tuesday 26th – Gym will be closed 9-11.30am (Kids Camp)

CrossFit JAK Elite – CrossFit

Metcon (No Measure)

Partner up

3 Rnds For Time

10 Front Squat

20 Pullups

30 KB Swings

40 Sit-ups

50 Burpees

800m Run

50 Burpees

40 V-ups

30 DB P.Press

20 TTB

10 OH Squat

Friday WOD Sep 22

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!
Next Tuesday 26th – Gym will be closed 9-11.30am (Kids Camp)

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

DU’s x 2min

Plate Shoulder Dislocations x 8

Wall Angels x 8

Scap Pull-ups x 8

Bottom-up KB Press x 8

X 3

Hollow Hold 3 x :20sec

Strength

BETWEEN EACH SUPERSET CHOOSE 1 –

*20/15 Cal AD Sprint

*4 Lengths Sled Sprint

*1min Row Sprint

*20 Burpees

A: Push Jerk (5 x 5 AHAP)

B: Weighted Ring Rows (5 x 5)

*Horizontal – feet on a box

WOD

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Snatches @ 40-50/25-35

10 Push-ups

35 DU’s

Thursday WOD Sep 21

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!
Next Tuesday 26th – Gym will be closed 9-11.30am (Kids Camp)

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Row or AD…

Mobility – Spend 1min on each Static/Dynamic Stretch

– Hip Flexor Lunge R/L (dynamic)

– Straddle Stretch (static)

– Hammy Stretch to Chest Opener (dynamic)

– Pigeon Pose R/L (static)

Conditioning

Medball Sprint Ladder (Time)

100-80-60-40-20 metres marked out on Field.

Place Wall Ball @ 100m cone. From start line – sprint to ball & move it to 80m cone… Sprint home & continue back to the ball – sprint ball back to 100m marker then drop ball at 60m cone – sprint home etc. Continue to take the ball back to 100m cone before moving down the ladder.

WOD

6-6-6 (AMRAP – Rounds and Reps)

9min AMRAP – *Reps shared with partner to complete as many Rounds/Reps as a team.

6 – Deadlifts (60-50/40-30kgs)

6 – H. Squat Cleans

6 – Burpee Box Jump Overs (24/20″)

JAK Bootcamp

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!
Next Tuesday 26th – Gym will be closed 9-11.30am (Kids Camp)

CrossFit JAK Elite – JAK Bootcamp

Warm-up (No Measure)

2 Rounds

100m run

2 Length Duck Walk

100m run

2 Length Emu Walk

100m run

2 Length side shuffles with band

Metcon (No Measure)

Strength-10 Reps Each

15 Mins

Single Leg Dead Lift

Tricep push ups

Step ups

Ring rows

GHD Back extensions

MetCon

5 Rounds

100m Run

3 Burpees

6 Box Jumps

9 Walking Lunges

12 BW Squats

30 Sec Airdyne Sprint

JAK-Fit Kids

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!
Next Tuesday 26th – Gym will be closed 9-11.30am (Kids Camp)

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

100m run

2 Length Duck Walk

100m run

2 Length Emu Walk

100m running

2 Length side shuffles with band

Metcon (Time)

5 Rounds

100m Run

4 Burpees

6 Box Jumps

8 Plate Walking Lunges

12 BW Squats

30 Sec Max Effort Airdyne

Metcon (No Measure)

Row Row Row Your Boat

10 Rounds

1 Min Max Effort

Then 20 Sit Ups

Wednesday WOD Sep 20

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Tabata – DU’s

With an empty bar…

5 Muscle Snatch

5 H.Power Snatch

5 Power Snatch

X 2

OH walk with BB – 2 lengths

*Shoulder mobs

Weightlifting

**12 min Alt EMOTM**

1: Power Snatch (4 Reps)

+ 20 Ab Mat Sit-ups

2: Hang Clean (6 Reps)

+ 20 V-ups

WOD

Kazza (Time)

150 Wall Balls

*EMOTM – 5 Pull-ups

JAK Fit-Kids

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michell Corlett Sunday!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

500m Row

Duck Walk 2 lengths

Inch worm to hip openers x 5

Bottom Squat Hold x 1:00

Hollow Hold x 1:00

Conditioning

Metcon (Time)

Medball Sprint Ladder

100-80-60-40-20

Skill

Sumo Deadlift (1-5 RM)

WOD

3/4 Cindy (AMRAP – Rounds and Reps)

15min

3 Pull-ups

6 Push-ups

9 Squats

Tuesday WOD Sep 19

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michell Corlett Sunday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

1 Length Duck Walk

100m Run

20 leg Swings

100m Run

1 Length Emu Walk

100m Run

5 Hip Openers ea Leg

Conditioning

400m Ball Run (Time)

Women’s – 6kg MedBall

Men’s – 10kg MedBall

Benchmark 1:45/1:55

Weightlifting

Deadlift (5 x 5 @60-70%)

** Deficit 2-4″

On the 2:00

WOD

Metcon (Time)

3 Rounds:

10 C2B Pull-ups

7 C&J (60/40kg)

100m Sprint

~Rest 1:30min

*MAX EFFORT*

Monday WOD Sep 18

By: 0

Announcements

50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michell Corlett Sunday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

10 Single arm DB OH Squat (mod: hold onto rig)

15 Dowel Dislocations

20 DB Goblet Squats

* OH & hip mobs

Conditioning

A: Rowing Intervals (Calories)

EMOTM x 10min

Odd min: Max Cals

Even min: REST

Weightlifting

B: Back Squat

5 Reps @75%

3 Reps @85%

2 Reps @95%

WOD

Metcon (Time)

9-7-5

Squat Snatch (60/40kg)

HSPU

*30 DU’s after every round

RX+ (70/50kg)