Wednesday WOD 28th August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run or 400m Bike 10 Dislocations 30sec Plate Jumps 10 each of Y, T, I’s with fractionalsStrengthPush Press (4×6 @8RPE across)**We will be increasing 0.5 each week for 3...

Tuesday WOD 27th August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 15cal Bike/Row/Ski/200m Run 1 Length Inchworms 1 Length Spiderman CrawlSkillRowing Tech 15 strokes arms only Rest 15 strokes ams + body Rest 15 strokes pausing @ arms + body on recoveryMetconMetcon...

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-KidsWarm-upWarm-up (No Measure)2 Rounds: 200m Run 1 Length Duck Walk 10 Ring Rows 10 Air Squats 6 Hip OpenersStrength**Bring Sally Up, Bring Sally Down**Pull-ups (5 x Max Reps)*2 Wall Walks betweenMetconFight Gone Bad – Kidz (3...

JAK Circuit FIT – Monday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike – Banded good mornings – Ring Rows – Inchworm to hip openersMetcon (No Measure)3 x 10 – Back Squats – DB Floor Press – Weighted V-ups **10 Cal Row...

Monday WOD 26th August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 15cal Bike/Row/Ski/200m Run 12 Banded Goodmornings 12 DeadbugsStrengthDeadlift (4×6 @8RPE across)******************* In between each set of Deadifts, perform 1 moderately challenging set of...