Jomo Crossfit

WOD

CrossFit WOD, November 13, 2019

HUMPDAY PUMPDAY, 11/13/19

HUMPDAY PUMPDAY 1
Complete 100 Front Squats from floor: 115/75

*Every time you pause or break, Complete:

6 Romanian Deadlifts
8 DB Lunges
10 Air Squats

Read more

HUMPDAY PUMPDAY, 11/13/19

Jomo CrossFit – CrossFit

A: HUMPDAY PUMPDAY 1 (No Measure)

Complete 100 Front Squats from floor: 115/75

*Every time you pause or break, Complete:

6 Romanian Deadlifts

8 DB Lunges

10 Air Squats

Read more

CrossFit WOD, November 12, 2019

TUESDAY, 11/12/19

CYCLE FOCUS EXPLANATION
Now that the 2020 CrossFit Open is over we will be returning to our regularly scheduled programming. Since we are heading into the holiday season and there will be days off and scheduling issues we are going to wait until January to start a long programming cycle. Therefore, for the next 4-6 weeks we are going to have some extra fun while finding fitness. Every day of the week will have a theme, they are listed below. Use this time to relax and learn to have fun working out again, we all want gains, and improvements, but stressing all the time actually works against those things. So we are going to BRING THE FUN BACK for a while.

MONDAY= “MONDAY MADNESS”
*mash up workouts, think “Linchpin” or Long Interval training

TUESDAY= TUESDAYS FOR THE “LADIES”
*we will be doing benchmark workouts, the original ladies of CrossFit, Hero Wods, CrossFit.com workouts

WEDNESDAY= “HUMPDAY PUMP DAY”
*think last weeks strict press workout, not for time, but for quality. emphasis on hypertrophy with intensity and focus

THURSDAY= “DIRTY 30 THURSDAY”
*all workouts will be long, 30 min time caps, amraps, and or intervals. engine building, endurance cranking, hard breathing, sweat dripping grinders.

FRIDAY= “FRANLIKE FRIDAY”
*all out sprint work, fran, assualt bike sprints, rowing sprints.
think short time domains all in an attempt to find those elusive keys to the mysterious darkroom

A).  CONDITIONING:

”FRAN”

21  –  15 –  9

THRUSTERS

PULL-UPS

Read more

TUESDAYS FOR THE LADIES 1, 11/12/19

Jomo CrossFit – CrossFit


PLEASE READ CYCLE FOCUS EXPLANATION

CYCLE FOCUS EXPLANATION

Now that the 2020 CrossFit Open is over we will be returning to our regularly scheduled programming. Since we are heading into the holiday season and there will be days off and scheduling issues we are going to wait until January to start a long programming cycle. Therefore, for the next 4-6 weeks we are going to have some extra fun while finding fitness. Every day of the week will have a theme, they are listed below. Use this time to relax and learn to have fun working out again, we all want gains, and improvements, but stressing all the time actually works against those things. So we are going to BRING THE FUN BACK for a while.

MONDAY= “MONDAY MADNESS”

*mash up workouts, think “Linchpin” or Long Interval training

TUESDAY= TUESDAYS FOR THE “LADIES”

*we will be doing benchmark workouts, the original ladies of CrossFit, Hero Wods, CrossFit.com workouts

WEDNESDAY= “HUMPDAY PUMP DAY”

*think last weeks strict press workout, not for time, but for quality. emphasis on hypertrophy with intensity and focus

THURSDAY= “DIRTY 30 THURSDAY”

*all workouts will be long, 30 min time caps, amraps, and or intervals. engine building, endurance cranking, hard breathing, sweat dripping grinders.

FRIDAY= “FRANLIKE FRIDAY”

*all out sprint work, fran, assualt bike sprints, rowing sprints.

think short time domains all in an attempt to find those elusive keys to the mysterious darkroom

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Read more

CrossFit WOD, November 11, 2019

MONDAY MADNESS, 11/11/19

MONDAY MADNESS 1 (AMRAP – Reps)
5 SETS X 3MIN AMREP:
REST 3 MIN AFTER EACH:

4 POWER CLEANS
6 BURPEES
8 BOX OVERS

RX: 155/115

Read more

MONDAY MADNESS, 11/11/19

Jomo CrossFit – CrossFit

A: MONDAY MADNESS 1 (AMRAP – Reps)

5 SETS X 3MIN AMREP:

REST 3 MIN AFTER EACH:

4 POWER CLEANS

6 BURPEES

8 BOX OVERS

RX: 155/115

Read more

CrossFit WOD, November 8, 2019

Friday, 11/08/19

Metcon (Time)
20.5 Modified for Class:
40 RMU
80 Cal on Machine or Burpees
120 Wall Balls 20/14

*May Partition anyway
*Scale RMU with BMU or Hardest Variation of pull-up

20min Cap

Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:

40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Read more

Friday, 11/08/19

Jomo CrossFit – CrossFit

A: Metcon (Time)

20.5 Modified for Class:

40 RMU

80 Cal on Machine or Burpees

120 Wall Balls 20/14

*May Partition anyway

*Scale RMU with BMU or Hardest Variation of pull-up

20min Cap

B: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

C: Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

D: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

E: Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Read more

CrossFit WOD, November 7, 2019

Thursday, 11/07/19

Metcon (AMRAP – Reps)
Fight Gone Bad Style:
4 Rounds for Reps/Cals:
Assault Bike Cals
Burpees
Row Cals
Med Ball Step-Ups 20/14
Rest

Read more

Thursday, 11/07/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

Fight Gone Bad Style:

4 Rounds for Reps/Cals:

Assault Bike Cals

Burpees

Row Cals

Med Ball Step-Ups 20/14

Rest

Read more

CrossFit WOD, November 6, 2019

Wednesday, 11/06/19

Metcon
WEDNESDAY PUMP DAY:

100 Strict Press not for time:
RX: 95/65

Every time you pause or break complete:

5 Strict Pull-Ups or rows
7 DB Biceps Curls
9 Push-Ups

35 min Cap.

Read more

Wednesday, 11/06/19

Jomo CrossFit – CrossFit

A: Metcon (No Measure)

WEDNESDAY PUMP DAY:

100 Strict Press not for time:

RX: 95/65

Every time you pause or break complete:

5 Strict Pull-Ups or rows

7 DB Biceps Curls

9 Push-Ups

35 min Cap.

Read more

CrossFit WOD, November 5, 2019

Tuesday, 11/05/19

Metcon (AMRAP – Rounds and Reps)
Amrap 15:
12 DB Lunge 50/35
6 Toe 2 Bar
12 DB Snatch 50/35
6 Toe 2 Bar

Read more

Tuesday, 11/05/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Amrap 15:

12 DB Lunge 50/35

6 Toe 2 Bar

12 DB Snatch 50/35

6 Toe 2 Bar

Read more

CrossFit WOD, November 4, 2019

Monday, 11/04/19

6:00 min to Find Heavy Power Snatch (1×1)
Should be a heavy weight for the day, not a 1RM. You may
Metcon (Time)
Spin Cycle For Time:
5 Snatches
10 C2B Pull-Ups
15 Front Squats
20 Situps
25 Thrusters
Rx: 95/65
20min Cap

Read more

Make the most of yourself, for that is all there is of you. - Ralph Waldo Emerson

Schedule

A little bit about Jomo CrossFits past and present. If you have any questions contact us, but go ahead and watch this video to see a small demonstration of what we are all about:

JOMO Crossfit from Mike Corcoran on Vimeo.

Be Impressed by Intensity not Volume! -Greg Glassman (CrossFit Founder)

STAFF

Justin Olds (Coach/Owner)Justin Olds MW

Also with 10 years of Personal Training Experience, Justin specializes in developing programs for rehabilitation purposes, special dietary needs, and first time exercisers. He is an athlete who has a history in training athletes to perform their best.

Travis Moore JKTravis Moore (Senior Staff Coach, 4 years)

CF Level 1

CF Level 2

With 8 years of Personal Training Experience, Travis, a military veteran, firefighter, and athlete specializes in unconventional strength and kettle bell training. With a Bachelors of Science in Health Promotion and Wellness, he will get you on the path to Health and Wellness if you bring commitment, consistency, and courage.”

 

Cody Keener MurphCody Keener

CF Level 1

 

 

 

 

 

 

Rachel Reed RowingRachel Reed

CF Level 1

CF Gymnastics

CF Mobility

With a passion for lifting and laughing (sometimes at the same time), Rachel specializes in movement virtuosity and functional fitness. Having a Bachelors of Science in Design, her coaching style is heavily influenced by a keen awareness for detail and positioning. An athlete herself, Rachel enjoys helping others to improve and appreciate their physical potential.

 

Alex Alekhine Muscle BeachAlex Alekhine

CF Level 1

 

 

 

 

 

 

Eric Rutledge Front RackEric Rutledge

CF Level 1

 

 

 

It's never too late to become what you might have been. -George Elliot

Rates

 



Drop-In Rates

1st Session

FREE

    Single Session

    $10



      Memberships

      Single Limited

      $70 / mo

      • 2 Sessions a Week

      Single Unlimited

      $90 / mo

      • Unlimited Sessions

      Couple Unlimited

      $140 / mo

      • Unlimited Sessions

      Family Unlimited

      $170 / mo

      • Unlimited Sessions


      Seniors, Active Military, Active Police/Fire, Students

      Single Limited

      $50 / mo

      • 2 Sessions a Week

      Single Unlimited

      $50 / mo

      • Unlimited Sessions


       

      Personal Training

      1 Session a Week

      $160 / mo

        2 Sessions a Week

        $260 / mo

          3 Sessions a Week

          $360 / mo

            4 Sessions a Week

            $450 / mo


               

              Canceling Membership

              JOMO CANCEL REQUEST

              Please Email memberships@jomocrossfit.com

              Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi

              Contact

              Your Name (required)

              Your Email (required)

              Subject

              Your Message

              Type the characters you see below
              captcha

              Contact Info

              417-437-1007

              jomocrossfit@gmail.com

              501 South Madison Suite D, Webb City, Mo. 64870