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Thursday WOD Sep 7

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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)

Complete a light – Run, Row or Skip. Then dynamic stretches.

Continue with BB warm up after your cardio component :

5 Reps x 2

Clean Pull

Muscle Clean

H.Power Clean

Power Clean

Metabolic Tester

A: 1000m Row (Time)

Max Effort 1000m Row

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: 300 Double Under’s For Time (Time)

10min Cap

Weightlifting

Power Clean (3-3-2-2-1-1-1-1)

**Work up to your Heaviest for the day

WOD

Metcon (Time)

For Time:

100m Sprint

2 KB Snatches ea arm (24/16)

20 HSPU

100m Sprint

4 KB Snatches ea arm

15 HSPU

100m Sprint

6 KB Snatches ea arm

10 HSPU

100m Sprint

8 KB Snatches ea arm

5 HSPU

JAK Bootcamp

By: 0

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 – JAK Bootcamp

Warm-up (No Measure)

2 rounds

150m run

10 Goblet squats

Duck walk

5 bar activations

5 hip openers

10 dislocations

Metcon (No Measure)

3 Rounds- 10 reps

Bulgarian Split Squat

Box handstand push ups

Curtsy Lunge

Ring pull ups

Single leg dead lift

Triceps push ups

Airydine relay 16 Cal then swap- 10 mins

5 min Amrap

In pairs 5 reps each swap

Axel bar squats

Axel bar press

DB snatch

Dead ball squats

Dead ball over shoulder

Wednesday WOD Sep 6

By: 0

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)

150m Run

10 Goblet Squats

20 Leg Swings

5 Inch Worm to Hip Openers

X 2 Rounds

Metabolic Tester

1000m Row (Time)

Max Effort 1000m Row

1-Mile Run (Time)

Max Effort 1-Mile Run

300 Double Under’s For Time (Time)

10min Cap

Weightlifting

Back Squat (3 x 3 @85%)

WOD

Metcon (Time)

21-15-9

Row for Cal

Squat Clean 60/40kg

Burpees

*15min Cap

JAK Fit-Kids

By: 0

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 – JAK Fit-Kids

Warm up (No Measure)

DU’s
15 Walking Lunge

15 Good mornings

15 Glute bridge with empy BB

3 ROUNDS

Deadlift (5-5-5-5-5-5-5)

Start light and increase weight each round until heavy

** Work on body position , staying tight , breathing , resting at the top , touch and go , active lats

10 Supermans between sets

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

2 Sled Push

4-6 Deadball Over Shoulder

6 Burpee Box Jump

15 Cal AD

Tuesday WOD Sep 5

By: 0

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)

400m Run or Row then…

With an empty bar – 3 x Rds

5 Muscle Snatch

5 Behind the neck Snatch Press

5 H.Power Snatch

5 Power Snatch

*OH mobs

Metabolic Testers

**Choose 1 for today**

C: 300 Double Under’s For Time (Time)

10min Cap

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

A: 1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Power Snatch (3-3-2-2-1-1-1-1)

*Work up to your heaviest for the day (15min)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Bodyweight Deadlifts

10 Pull-ups

30 Double Unders

Monday WOD Sep 4

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Announcements

Happy Birthday Sam Hornby for Saturday 🙂

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

5 Broad Jump Burpees

10 Leg Swings ea side

15 Plate Jumps

1 Length Emu Walk

X 2 Rounds

Metabolic Testers

**Choose 1 for today**

A: 1000m Row (Time)

Max Effort 1000m Row

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: 300 Double Under’s For Time (Time)

10min Cap

Weightlifting

Push Press (3 x 3 @85%)

Metcon

Full Ball (Time)

400m Run

50 WB’s

40 BJ’s

30 DB S2OH (25’s/15’s)

20 TTB

400m Run

**15min Cap

Friday WOD Sep 1st

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Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

10 Dowel Dislocations

10 Seated Ext Rotation w Dowel

10 Plank Climbers

1 Length Duck Walk

X 2

Mobs: Shoulders

Weightlifting

Push Press (3 x 5 @80%)

Gymnastics Skill

**Skill of choice**

10 minutes practice with a goal of VIRTUOSITY!

WOD

Metcon (Time)

5 Rounds:

15 WB’s

12 HSPU or HRPU

9 Power Cleans (60/40kg)

Thursday WOD Aug 31

By: 0

Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

1 Length Tall Bear Crawl, then reverse

5 Inch Worm to Hip Openers

1/2 Length QL Walk

5 Wall Walks

*Mobs: Hammys

Strength

A: Deadlift (3 x 5 @80%)

B: Handstand Push-ups (5 x 50% of max )

**SKILL: Kipping**

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Parallette Shoot Throughs

5 OHS (60/40kg)

1 Rope Climb

*Rest 2min & Repeat

Wednesday WOD Aug 30

By: 0

Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

8 Banded Horizontal Press (R&L)

8 Scap Pull-ups

:30 Relax to Hollow

X 2 Rounds

*Scorpion Stretch + Banded Lat

Weightlifting

A: Floor Press (3 x 5 @ 80%)

B: Pull-ups (4 x 3-5)

Adv: Weighted

Mod: Vertical L Ring Pulls

WOD

Metcon (Time)

4 Rounds:

400m Ball Run (9/6kg)

30 V-ups

20 Burpees