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Friday WOD Oct 27

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Announcements

Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 x Rounds

300m Row

10 x Banded Leg Curls//Ext

5 Inch Worm to Hip Openers

1min QL Walk

*mobs – box KB hammy stretch

Weightlifting

Deadlift (1RM)

*Work up to your heaviest for 1 Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

3 Thruster (60/40)

6 Pull-ups

9 KBS (32/24)

Core Conditioning (No Measure)

Accumulate 3min of…

Plank

2min of…

Hollow rock

1min of…

Ring support hold

45sec of…

L-Sit or L-hang

Thursday WOD Oct 26

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Announcements

Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3 x Rounds:

100m Run

5 x Halting DL at each position of Clean + High Hang Squat Clean + paused FS

**Mobs – Hips/Quads

Weightlifting

Back Squat

5 @ 75%

3 @ 85%

1+ @95%

3 Position Clean (6 Sets Building)

1 @ mid-thigh

1 @ knee

1 @ floor/mid shin
*Start working sets at 50%

Metcon

Metcon (Time)

4 Rounds:

50 Double Unders

15 WB’s (9/6kg)

10 TTB

Bootcamp

By: 0

Announcements

Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – JAK Bootcamp

Warm-up (No Measure)

2 Rounds

150m Run

300m Airdyne

5 Plank walkouts to hip opener

10 Wide leg squats

Emu walk

Metcon (No Measure)

Tabata- You Pick- 2 Rounds

E.g DU’s , Tap swings, Front squats , Hollow Hold

5 x 5

Banded Romanian Dead lift 50% of 1RM

Curtsy lunges with DB

Glute Hammy raise

3 x 12 reps

Single leg DL

Banded side shuffle

Single leg Glute raises with DB

DB step ups with Bar 30kg

JAK Fit-Kids

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Announcements

Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

5min AMRAP

10 Back Squat with dowel

20 Hops over the dowel

10 Sit-ups

20 Passthroughs with dowel

Skill

OHS – with dowel

* Use a wb for depth

30 – 20 – 10

Rope Climb

3 – 2 – 1

Partner AMRAPS (4 Rounds for reps)

3min AMRAP / Station

50m Sprint & Slam Balls

7 Pull-ups & OHS

11 Wall Ball & Sled Push

5 GTO lunge & Skipping

Wednesday WOD Oct 25

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Announcements

new class Wednesdays CrossFit Kids Juniors 3.30pm
Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

~2min DU’s ~

*8 x Split Jerk – Foot Work Only

– Dip, drive, execute, recover position

*8 x Split Jerk – With Bar

– Grip, alignment, elbows, execute, recover position

* 8 x OHS w Bar (2sec pause in bottom pos)

Weightlifting

Split Jerk

* 2 @ 75%

* 2 @ 80%

* 3 x 1 @ 85%

Overhead Squat (10RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

3 Snatch (60/40)

6 Ring Dips

9 Box Jumps (30/24″)

JAK Fit-Kids

By: 0

Announcements

new class Wednesdays CrossFit Kids Juniors 3.30pm
Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

**Jog over to beach with 1 Dumbbell

+ mobility

Metcon (No Measure)

Sand obstacle X 5 Rounds

Zig Zag Sprint around cones

Commando Crawl

Forward Bound

10 x Push-ups

Sprint around cone

AMRAP – 10

DB Snatches x 5 (R/L)

Lunges x 5 (R/L)

Burpees x 5

50m Run

Tuesday WOD Oct 24

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Announcements

new class Wednesdays CrossFit Kids Juniors 3.30pm
Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

* Skills band lateral shuffle

10 Single Leg KB DL (R&L)

* Bridge Up 3 x :10 hold or 5 singles

10 Walking Lunges (R&L)

Strength

Good Mornings (3 x 10)

Weighted Sit-ups (3 x 20)

Straight Legs w Ab Mat

Weighted Step-ups (3 x 10)

*Barbell on back 40-50/30-40kg

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Monday WOD Oct 23

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Announcements

new class Wednesdays CrossFit Kids Juniors 3.30pm
get your shirt orders in via FB or form on desk
Happy Birthday Josh Vandenberg for Thursday!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

With an empty bar –

5 x Halting Snatch DL to paused High Pull (pause at mid thigh, pause with elbows high and outside)

5 x Paused Front Squat

100m Run

Weightlifting

Front Squat (5 x 5)

*Move up in weight throughout the 5 sets (count sets at at least 65%) or picking one weight & hitting for all 5 sets

3 Position Snatch

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin
50% x 1, 55% x 1, 60% x 1, 65% x 3

Metcon

Metcon (Time)

400m Run with Medball @ 9/6kg

40 x Pullups

60 x Pushups

80 x Airsquats

400m Run with Medball @ 9/6kg

Saturday Mash Up

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Announcements

new class Wednesdays CrossFit Kids Juniors 3.30pm
get your shirt orders in via FB or form on desk

CrossFit JAK Elite – CrossFit

Metcon (No Measure)

Partner Up!!!

In pairs person 1 completes 1 rounds of wod 1. Person 2 does as many rounds as possible of wod 2 until P1 is finished then swap

Partner 1

150m Ball Run

10 Wall Balls

16 Ball step out Lunges

10 Ball sit ups

Partner 2-AMRAP until partner is back then swap

5 Dead lift 90kg/60kg

5 Pull ups

5 Burpess

10 BW squats

Friday WOD Oct 20

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Announcements

Birthdays this week Peter Laybutt Thursday, Christine McFads Saturday & Bell Gan Sunday!
new class Wednesdays CrossFit Kids Juniors 3.30pm
get your shirt orders in via FB or form on desk

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5mim Row, Run, DU or AD

*mobility

Strength

Pistols (4 x 10)

Pull-ups (4 x sub-max)

Floor Press (5-5-5-5)

Metcon

Metcon (No Measure)

Complete 1 Round every 90sec for 15min:

3 MU

5 Power cleans (80/55kg)

7 Burpees