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Friday WOD Sep 15

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Announcements

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Row, Run or Skipping…

20 BB Push Press

15 Ring Rows

10 Burpees

5 Inch Worm to hip openers

* Shoulder/Lat mobs

Weightlifting

Push Press (5 x 5 @85%)

EMOTM – 10

Alt mins with 5-10 Strict Pull-ups

WOD

The Blackout (AMRAP – Reps)

In Pairs with a Running Clock:-

0:00 – 7:00

100 Cal Row or 100 DU’s Each + Max C&J w DB’s (20-17’s/15-10’s)

7:00 – 13:00

80 Cal Row or 80 DU’s Each + Max BB Thrusters (20/15kg)

13:00 – 18:00

60 Cal Row or 60 DU’s Each + Max KBS (32-24/24-16)

18:00 – 22:00

40 Cal Row or 40 DU’s Each + Max 100m MB Sprints (tag team) (9/6kg)

Thursday WOD Sep 14

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5 TGU R/L

5 Hollow Rock

100m Run

3 TGU R/L

10 Hollow Rock

100m Run

2 TGU R/L

15 Hollow Rock

100m Run

** OH mobs

Weightlifting

A: Snatch Balance (5 x 1)

AHAP up to 105% of 1RM

B: AirDyne Sprint for Time (3 Rounds for time)

30/20 Calories

X 3 Rounds

2min Rest

WOD

Metcon (Time)

Buy in: 800m Run

18-15-12

OHS (50/35kg)

Plate Sit-ups X2 (20/10kg)

Cash-out: 800m Run

RX+ 60/40kg

JAK Fit-Kids

By: 0

Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

Tabata DU’s

*Stretches

Conditioning

Metcon (Time)

50 Calories on the Rower

EMOTM – 5 Burpees

Skill

Overhead Squat (5 x 5)

WOD

1/2 Helen (Time)

200m Run

12 KB Swings

6 Pull-ups

Wednesday WOD Sep 13

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Baby-cow Stretch against Wall, 1min each

Tabata – DU’s 8 x 20/10

*Goblet Squat Hold x 1-2min

Weightlifting

Back Squat (5 x 5 @85%)

**E2M + 5 High Box Jumps**

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20

2 Rope Climbs

20 Pistol Squats

40 Double Unders

Tuesday WOD Sep 12

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

5 Step Lunge w reach (ea side)

3 Hip Openers (ea side)

5 Leg Swings (ea side)

X 3 Rds

Conditioning

Running Intervals (Time)

Run 200m X 8 @ 90% w 2:00 Rest

** Keep each 200m repeat @ your 1 Mile run time. So if your 1 Mile is 10:00, your 200m repeat should be 1:15 each.

WOD

Metcon (AMRAP – Rounds)

In 1 minute complete:

5 TTB

5 SDLHP (60/40kg)

5 Burpees over bar

3 minutes on, 1 minute off X 4 Rounds

JAK Fit-Kids

By: 0

Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

Hollow Lat Pull-down x 8

2 Lengths Bear Crawl

Active Shoulders / Active Lats x 8

OHS with dowel x 15

X2 Rounds

Conditioning

Metcon (Time)

Complete 80 V-ups

EMOTM Sprint 100m

Core = Finish Time

WOD

Metcon (AMRAP – Rounds)

EMOTM

5 K2E

4 SDLHP

3 Burpees over bar

X 2 on / 1 off ~ 4 Rounds

JAK Bootcamp

By: 0

Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – JAK Bootcamp

Warm-up

Warm-up (No Measure)

Run, Row or Skip

Glute Stretch, 1min each side

Lunge with reach x 5 ea side

Lateral Plank walk x 1 length

Travelling Inch worm x 1 length

Metcon (No Measure)

3 Rounds:

Bulgarian Split Squats x 8

Eccentric Pull-ups x 5

GHD Sit-ups (parallel) x 10

Shoulder Press x 8

AMRAP – 12

5 Man-Makers

10 V-sits

100m Run or 200 AirDyne

Monday WOD Sep 11

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

20 Russian KB Swing

15 Hollow Rocks

10 Ring Rows

X 3

Conditioning

A: 250m Row Intervals (4 Rounds for time)

250m Row @ 90%

REST = 1:30min X 4 Rounds

*Keep repeat under 1k Row time

eg. 4:00 for 1k = under 1min for 250m

B: Metcon (No Measure)

EMOTM x 8

10 hollow rocks

10 toes to bar

10 second plank

WOD

On a running clock:

0:00 – 8:00 (Time)

Complete:

18-12-6

P.Snatches + Burpee Box Jumps

8:00 – 13:00 (Time)

3 Rounds:

10 Pull-ups + 150m Sprint

13:00 – 23:00 (Weight)

Heaviest for this complex:

Power Clean + H.Clean + Jerk

SAM’S 29th BIRTHDAY WOD ;)

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office

CrossFit JAK Elite – CrossFit

Metcon (Time)

Partner Up! 35min cap

CASH IN: 42 ball passes over the rig

18 Deadlifts 100/70

18 HSPU

400m run

20 Front squats 50/35

20 Toes to Bar/Knee raises

600m run

22 Power snatches 50/35

22 V-ups

800m run

24 Clean & jerk 50/35

24 KB swings 32/28

1km run

CASH OUT: 29 birthday burpees

Friday WOD Sep 8

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Announcements

Happy Birthday Sam Hornby for Saturday 🙂
Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

10 Single KB Thruster

10 Ring Rows

X 3 Rounds

*Mobs: Hammys

Metabolic Tester

**Either REPEAT, complete what you haven’t done OR do 1 of**

Strength Conditioning

Banded Deadlifts (10 x 3 Reps @50%)

– Band over bar adds another element of resistance

– Developing Speed + Power

– Be sure to keep accelerating through the lift
10 ROUNDS, ONE ROUND EVERY 45SEC

Superset with…

Double Broad Jump

*Immediately after the 3 DL’s do a Dbl Broad Jump as far and as fast as you can.

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups