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Friday WOD Sep 30

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Announcements

Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Tabata DU’s

*Hip mobs

Weightlifting

Front Squat (5 x 5 @ 75%)

*No rest between FS & Farmer’s Carry

Farmer’s Carry (100m – Heavy)

Metcon

Metcon (3 Rounds for reps)

0:00 – 10:00 Build to a heavy Clean + FS Complex

10:00 – 17:00 7min AMRAP:

150m Sprint

10 HSPU’s

17:00 – 27:00 10min AMRAP:

a) Double DB Push Press x 5

b) Front Rack DB Lunges x 5 (ea leg)

c) DB Bent Rows x 5

d) Push Ups off DB’s x 5

Thursday WOD Sep 29

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Announcements

Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5min AMRAP

5 KB Swing to Goblet Squat

5 Push-ups on KB

5 Mountain Climbers (ea leg)

*Shoulder/chest mobs

Weightlifting

2 x H.Clean + 1 Jerk (5min EMOTM)

+ 5 Burpees Over the Bar

Floor Press (5 x 4 Reps, Climbing)

*1min all-out Tyre Flips between sets

Metcon

Metcon (Time)

4 Rounds in Teams of 3:

P1 – 500m Row or 60 DU’s or 800m on AD (pace setter)

P2 – Muscle Ups AMAP (mod: Jump into transition)

P3 – Broad Jump Burpees AMAP

JAK Bootcamp

By: 0

Announcements

Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – JAK Bootcamp

WARM UP
Warm up
3 rounds
150m run
10 squats
10 push ups
10 lunges
Hip flexor stretches

Metcon (No Measure)

10-1

Pull ups

Knee raises

20 Sec handstand holds

5 rounds

2 length sled push

5 wall balls

10 box jumps

20 alt DB snatches

Tabata

G2OH

Rower or airdyne

Plate lunges

Plank

Wednesday WOD Sep 28

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Announcements

Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.
Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run WU

– Leg Swings

– Dynamic hammy stretch

– Hip openers

1 Mile Run (Time)

Max Effort 1 Mile (1.6km) Run

Weightlifting

Shoulder Press (1RM)

*Spend 8min on working up to a 1 Rep max effort strict Shoulder Press

a): Shoulder Press (6 x 2 @ 80%)

Superset with…

b): Chest-To-Bar Pull-ups (Sub-max effort)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

KBS (24/16)

V-ups

Overhead Squats (50/30)

*goal – unbroken sets

*Cap – 16min

Fit-Kids Tuesday 27th Sept

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Announcements

Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.
Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

10 – 1

Wall Ball

Double Unders

Sit-ups

Metabolic Tester

2k Row (Time)

Max Effort 2k Row

4min Burpee Challenge (AMRAP – Reps)

Strength

Back Squat (5 x 5)

work upto a heavy 5 reps THEN start your 5 sets of 5

Race-fit Dirty Thirty (Time)

30 Squats

30 Sit-ups

30 Push-ups

30 Burpee / Box step overs

30 Jumping Pull-ups

30 Wall Balls

Tuesday WOD Sep 27

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Announcements

Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.
Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – CrossFit

** Happy birthday Fitzy, thanks for your input in2 today’s workout! Have the best day we luv ya **

Warm-up

Warm-up (No Measure)

AMRAP – 5

5 Goblet Squats

5 Push-ups

100m Run

*Hip / OH mobs

Weightlifting

Back Squat

1×5 @ 75%

3×5 @ 80%

*5 High Box Jumps or 2x heavy sled push between sets

Hang Power Snatch (2 Reps EMOTM x 8min)

+ 20 DU’s

Metcon

Fitzylicious (AMRAP – Rounds)

E2M x 16min

1st 2M:

9 DL (60/40)

6 HPC

3 S2OH

3 Wall Walks

2nd 2M:

*200m Sprint

~ Continue to alternate

JAK Bootcamp

By: 0

Announcements

Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.
Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – JAK Bootcamp

Warm-up

Warm-up (No Measure)

AMRAP – 6min

200m Row or 400 AD

10 Goblet Squats

5 Push-ups

*Dynamic Stretches

Metcon (No Measure)

EMOTM x 6min

5 G2OH

4 Jump Squats

3 Burpees

30/30 x 3 Rounds

Sled Push

Slam Ball

GHD Sit-ups

3 Rounds:

a) 150m Run

b) 10 DB Squat Cleans

Monday WOD Sep 26

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Announcements

Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.
Happy Birthday to Jordy Maindonald (Monday), Em Fitzy (Tuesday) Mikayla Santangelo (Tuesday) Luke Bateman 40! (Saturday)

Kraken Gear Will be here Saturday 8:30am doing fitting’s for RX Speed Ropes, to book in your fitting please see staff

CrossFit JAK Elite – CrossFit

*NEW FOCUS = CONDITIONING!!* and from that day on… I*WAS*RUNNING

Warm-up

Warm-up (No Measure)

400m Run

20 Leg Swings

10 Dynamic hammy stretch to chest opener

Metabolic Tester

Sprint Intervals Test (Time)

FOR TIME: Complete max effort sprints to each marker on the field, recovering back to the start line after each sprint interval. You may walk or jog back and you must BODY DROP at each marker + the start line.

20m – 40m – 60m – 80m – 100m

Working your way back down…

100m – 80m – 60m – 40m – 20m

OR …

Row Intervals Test (Time)

10 Rounds:

Row 250m / Rest 1min

WOD

Lactate Endurance Intervals (3 Rounds for reps)

3min AMRAP x 3

5 SDLHP 40/30

5 Burpee BJs

5 TTB

*1min rest between rounds

*Score = rounds/reps each round

Saturday Morning Chipperelli

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Announcements

Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.

CrossFit JAK Elite – CrossFit

Metcon (AMRAP – Reps)

25min AMRAP

0:00-5:00

-5 KB Swings 32/20

-5 Goblet Squats

-5 KB Lunges

5:00-10:00

-5 Deadlift 50/35

-5 Hang Clean

-5 Shoulder to Overhead

10:00-15:00

-5 Push Ups

-5 Burpees

-5 Sit Ups

15:00-20:00

-5 Wallballs 9/6

-5 Pistol Squats

-5 Pull Ups

20:00-25:00

-100m Run

-150m Row

-300m Airdyne

Friday WOD Sep Sep 23

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Announcements

Big week this week for Birthdays! Tyrone Palaniwat-Larson (Tuesday), Michelle Corlett (Saturday), Clayton Childs, Fi Magro, Jo Temple & Shay Sullivan (Sunday)
Schedule change – Starting Monday 26th & Wednesday 28th Sept PM classes will be 4.30, 5.30 & 6.30.

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6min

3 Burpee to target

5 Air Squats

7 Push-ups

100m Run

*Mobility

Strength Conditioning

1. a): Triple Broad Jump (3 x 3)

1. b): Ring Dips (3 x sub-max)

400m Run (Time)

Max Effort 400m Run

2. a): Hanging Strict Knee Tucks (3 x 15)

2. b): Chest-To-Bar Pull-ups (3 x Strict sub-max)

400m Run (Time)

Max Effort 400m Run
*Beat your first time*

MetCon

Metcon (AMRAP – Rounds and Reps)

*Partner Up

1:30min work / Rest X 4 Rounds

4 Thrusters (50/35)

8 HSPU

12 Pistol Squats