Jomo Crossfit

WOD

CrossFit WOD, September 13, 2019

Friday, 09/13/19

Muscle-ups (3×75% Max Set (Rings))
If you dont have RMU, use this time practicing the skills you need to progress to the next version of pull-ups or muscle-ups.

15min Cap

Metcon (Time)
5 Snatch
5 Ring MU
5 Snatch
8 Bar MU
5 Snatch
14 C2B Pull-Ups
5 Snatch
26 Pull-Ups
Rx: 155/105

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Friday, 09/13/19

Jomo CrossFit – CrossFit

A: Muscle-ups (3×75% Max Set (Rings))

If you dont have RMU, use this time practicing the skills you need to progress to the next version of pull-ups or muscle-ups.

15min Cap

B: Metcon (Time)

5 Snatch

5 Ring MU

5 Snatch

8 Bar MU

5 Snatch

14 C2B Pull-Ups

5 Snatch

26 Pull-Ups

Rx: 155/105

Read more

CrossFit WOD, September 12, 2019

Thursday, 09/12/19

Metcon (AMRAP – Rounds and Reps)
EMOM 10:
Row Max Cal
Max Wall Balls
—Rest 5min—
EMOM 10:
Bike Max Cal
Max Hang Cleans 115/75

Score is combined rounds and reps from both amraps

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Thursday, 09/12/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

EMOM 10:

Row Max Cal

Max Wall Balls

—Rest 5min—

EMOM 10:

Bike Max Cal

Max Hang Cleans 115/75
Score is combined rounds and reps from both amraps

Read more

Wednesday, 09/11/19

Jomo CrossFit – CrossFit


A: 9/11 Tribute WOD: (Time)

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (155/105 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (155/105 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (70/55)

11 Toes-to-Bar

11 Deadlifts (155/105 lb)

11 Push Jerks (155/105lb)

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CrossFit WOD, September 10, 2019

Tuesday, 09/10/19

18.1ish (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
12 Burpees

DBHCJ: R5, L5

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Tuesday, 09/10/19

Jomo CrossFit – CrossFit

A: 18.1ish (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks 50/35

12 Burpees
DBHCJ: R5, L5

Read more

CrossFit WOD, September 9, 2019

Monday, 09/09/19

Push Press (1×1)
15-20min to work to a heavy
Metcon (Time)
For Time:
50 Double Unders
400m Sprint
50 Double Unders
40 Front Squats 105/70
50 Double Unders

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Monday, 09/09/19

Jomo CrossFit – CrossFit

A: Push Press (1×1)

15-20min to work to a heavy

B: Metcon (Time)

For Time:

50 Double Unders

400m Sprint

50 Double Unders

40 Front Squats 105/70

50 Double Unders

Read more

CrossFit WOD, September 6, 2019

Friday, 09/06/19

Metcon (AMRAP – Rounds)
EMOM to Failure:
12/9 Cal row
12 American KBS 70/55
12/9 Cal Bike
12 Wall Balls 20/14
*add 1 rep or cal every round

Read more

Friday, 09/06/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds)

EMOM to Failure:

12/9 Cal row

12 American KBS 70/55

12/9 Cal Bike

12 Wall Balls 20/14

*add 1 rep or cal every round

Read more

CrossFit WOD, September 5, 2019

Thursday, 09/05/19

Snatch (1×1)
15-20min Work to a heavy Snatch
Metcon (Time)
For Time:
4 Rounds
10 Toe 2 Bar
6 Squat Snatch 105/70

THIS IS A SPRINT GO UNBROKEN IF YOU CAN
Metcon (Time)
Extra Credit:
100 Strict Situps, no arm assistance.

Can do on your own time, or after class as long as you do not interfere with another class

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Thursday, 09/05/19

Jomo CrossFit – CrossFit

A: Snatch (1×1)

15-20min Work to a heavy Snatch

B: Metcon (Time)

For Time:

4 Rounds

10 Toe 2 Bar

6 Squat Snatch 105/70
THIS IS A SPRINT GO UNBROKEN IF YOU CAN

C: Metcon (Time)

Extra Credit:

100 Strict Situps, no arm assistance.
Can do on your own time, or after class as long as you do not interfere with another class

Read more

CrossFit WOD, September 4, 2019

Wednesday, 09/04/19

Metcon (AMRAP – Reps)
Amrap 10: (80% effort)
200m Run
5 SHSPU
1 Bar Muscle-Up
10 Burpees
*Add 1 BMU Each round

-Rest 3min-

Metcon (Time)
Start exactly where you finished the amrap and work backward for time with a 10min cap.

Read more

Wednesday, 09/04/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

Amrap 10: (80% effort)

200m Run

5 SHSPU

1 Bar Muscle-Up

10 Burpees

*Add 1 BMU Each round

-Rest 3min-

A(2): Metcon (Time)

Start exactly where you finished the amrap and work backward for time with a 10min 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

 



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              Contact Info

              417-437-1007

              jomocrossfit@gmail.com

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