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Saturday Chipperelli

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Announcements

No Tuesday 6.30am WOD until 6th Dec.

CrossFit JAK Elite – CrossFit

Metcon (No Measure)

Partner WOD

10min AMRAP – share reps

Buy in: 400m Plate Run

– 12 Hang Clean 60/40kg

– 12 Push Press/Jerk

– 12 HSPU

1min Rest

21-15-9-6-3

Wall Balls 9/6kg

Box Jumps 24/20″

C2B Pull-ups

1min Rest

EMOTM, add rep set w your partner

Power Snatch 50/35

Burpee

Friday WOD Nov 18

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Goblet Squats

8 Plate Ext Rotation x 8

150m Run

* 2min couch stretch ea side

Strength

Front Squat (6 x 2 @80%)

Gymnastics Strength

Tabata 1

1a: Hollow Rock (AMRAP)

1b: Chest-To-Bar Pull-ups (AMRAP)

Tabata 2

2a: Strict Toes-To-Bar (AMRAP)

2b: Kipping HSPU (AMRAP)

Metcon

Metcon (Time)

50 HSPU

40 TTB

30 C&J 60/40

1 Mile Run

JAK Bootcamp

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – JAK Bootcamp

Warm-up (No Measure)

3 Times

100m Run

200m Airdyne

Bear crawl

Duck walk

*

Dynamic hip stretch

Shoulder mobility

Metcon (No Measure)

45sec on 15 off x 3

Single leg DL

Supermans

GHD Back Ext

Core-10 mins

10 reps

DB Woodchop

Windmill

Hollow Rocks

Knee to Elbow-Plank

12 Mins

3 Burpees

6 Wall Balls

9 DB Press

12 Sit ups

RUN

Kid-Fit Thursday17th Nov

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

500m Row

3 Rounds :

1 Length Duck Walk

3 Strict Pull-ups

30 Hanging Knee Tuck

15 Goblet Squat

Toes-To-Bar

– Body Postion

– Active Lats

– Snap out of each postion

Deadlift (7 x 6)

Superset with you TTB

Work upto a challenging weight then your 7 sets of 6 reps will start

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Clean and Jerk

10 Pull- Ups

150 m Run

Thursday WOD Nov 17

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

:40 x 3 rounds

Banded Lat Pull-down

Bar Hang (try single arm alt)

Reverse Plank Hold

*BB Warm Up for Clean

OLY

Power Clean + H.Clean + Jerk (Build a HEAVY set)

** 12 minutes **

Gymnastics Skill

** Bar Muscle Ups **

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

4 Bar MU

8 P.Snatches 50/35kg

16 Box Jumps

Wednesday WOD Nov 16

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Thursday 17th NO 12pm WOD instead come in at 9am 🙂
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Box HS Hold 2 x :30

Front Support Plate Step-up 2 x :30

3 x ME Tuck-Sit

*Hip mobs + Glute activation drills

Strength

Back Squat (6 x 6 @80%)

Gymnastics Strength

Metcon (No Measure)

EMOTM x 10

Max Dist HS Walk or Shoulder Taps

4-8 MU Transitions from box or toenail

Metcon

Metcon (Time)

Partner Up to Share Reps:

50-40-30-20-10

Wall Balls (Partner Holds Wall Squat)

10-20-30-40-50

Medball Cleans (Partner Holds Hollow body)

*200m Ball Run between sets (both run & share ball)

Tuesday WOD Nov 15

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Thursday 17th NO 12pm WOD instead come in at 9am 🙂
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

40 x Sit-up to Straddle

20 x Bridge Ups

10 x Weighted Dislocations

*OH mobs

OLY

Power Snatch + H.Snatch + OHS (Build to a HEAVY set)

*12 minutes*

Gymnastics Skill

** ROPE CLIMBS **

Metcon

Metcon (Time)

3 Rounds:

7 Deadlifts (100/60kg)

1 Rope Climb

2 Rounds:

9 Power Cleans (60/40kg)

2 Rope Climbs

1 Round:

21 Thrusters (40/25kg)

3 Rope Climbs

TIGS Athlete Program

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Thursday 17th NO 12pm WOD instead come in at 9am 🙂
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – TIGS Athlete Program

Warm-up

Warm-up (No Measure)

Two teams for a speed relay:

50m sprint, runner stops at 2 x markers to perform 3 Burpees then 5 Jump Squats. Continue until every person has run.

Metcon (No Measure)

30 second intervals x 5 Rounds

Resistance Sprints to the cone

Plank Climber Hand Claps

3 minutes intervals x 3 each:

hurdle jump overs

3 Burpees, 5 push-ups, 7 jump lunges

Sprint around marker back to the start.

Try to get as many rounds in before swapping with your partner.

Fit-Kids Tuesday 15th Nov

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Thursday 17th NO 12pm WOD instead come in at 9am 🙂
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

1 min at each movement for 3 Rounds :

a) Bear Crawl

b) Knee Tuck on rings

c) Frog Strech

3 Hang Cleans + 1 Jerk

12 mins to get as many in as possible – increasing in weight

150m between sets

Ring Dips

5 x 5

Metcon (No Measure)

Buy in : 800m Run

40 DUs

50 Sit-ups

75 Air Squats

100 Push ups

Monday WOD Nov 14

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Announcements

No Tuesday 6.30am WOD until 6th Dec.
JAK xmas party Sun Nov 20 at Towradgi Beach Park. 11am
Sat 19th WOD is 6.30am followed by Mobility 7.30am.
ICL Sat 19th at Nth Gong 9am
Thursday 17th NO 12pm WOD instead come in at 9am 🙂
Happy Birthday Adam “Foz” Fialkowski Thursday 17th!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Butt shuffle x 1 length

Straddle shuffle x 1 length

Grab walk, lateral x 1 length

3 x ME Tuck Sit

Strength

Front Squat (6 x 2 @80%)

Deadlift (5 x 1 @80%)

Gymnastics Strength

1a: Top of Dip Hold (3 X 15sec)

1b: Bottom of Dip Hold (3 X 15sec)

2a: Strict C2B Chin-ups (2 x 3-5)

2b: C2W Handstand Hold (2 x 30sec)

Metcon

Metcon (Time)

27-21-15-9

Overhead Squat 52/37.5

Bar Facing Burpees