Monday Outdoor WOD 1st June

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 200m Run 10 S/L RDL 10 Seated Angels 10 Deadbugs *2min Bottom Squat HoldSTRENGTHMin 1: Shoulder Press (5 Reps)+ 10 PLANK CLIMBERSMin 2: KB Deadlift (10 Reps)+ 10 Hollow RocksMetconMetcon (AMRAP...

Outdoor Fit Kids 1

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)20 MB Cleans 15 Dowel Pass Thru’s & Good Mornings 10 Banded Shoulder Press 100m RunStrengthWeightlifting ABC (5-10 Minutes) 1a) Kettle Bell Swings 3×25 1b) Goblet Squat With Pause 3x8Metcon (No...

Saturday Sesh!

CrossFit JAK Elite – CrossFitMetcon (Time)800m Run 50 Sit Ups 50 Push Ups 50 Box Jumps 600m Run 40 Single Arm DB Hang C&J 40 Single Arm DB Thrusters 40 DB Box Step Ups 400m Run 50 Plate G2O 50 Plate Overhead Lunge 50 Burpee Box Jump Overs 200m Run 35min...

Friday Outdoor WOD 29th May

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 200m Run 10 Dislocations 10 Banded Pull-aparts 10 Single Leg RDL 5 Hip Openers e/s *1min Bottom Squat HoldSTRENGTHA1: Front Squat (4×5)A2: Bent Over Row (4×6 @ heavy)A3: Step-out Lunges...

Thursday Outdoor WOD 28th May

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 200m Run 10 Iron Cross + 10 Scorpion 5 Clean Pull 5 Muscle Clean 5 Power Clean + Jerk 5 FS w pause 5 CleanSTRENGTHPower Clean + Push Jerk + Cluster (12min)*Work up to a heavy setMetconMetcon...