Jomo Crossfit

WOD

Friday, 10/18/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Amrap 20:

4 Thrusters 100/70lbs

6 T2B

24 Double Unders

B: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

C: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Read more

CrossFit WOD, October 18, 2019

Friday, 10/18/19

Metcon (AMRAP – Rounds and Reps)
Amrap 20:
4 Thrusters 100/70lbs
6 T2B
24 Double Unders
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

Read more

CrossFit WOD, October 17, 2019

Thursday, 10/17/19

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

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Thursday, 10/17/19

Jomo CrossFit – CrossFit

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Read more

CrossFit WOD, October 16, 2019

Wednesday, 10/16/19

Metcon (AMRAP – Reps)
5min AMRAP:
40/30 Cal Row,
Max DB C&J 50/35
Rest 5 min
5min AMRAP:
40/30 Cal Bike,
Max KBS 70/55
5min AMRAP:
40 Box Jumps,
Max Wall Balls

Read more

Wednesday, 10/16/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

5min AMRAP:

40/30 Cal Row,

Max DB C&J 50/35

Rest 5 min

5min AMRAP:

40/30 Cal Bike,

Max KBS 70/55

5min AMRAP:

40 Box Jumps,

Max Wall Balls

Read more

CrossFit WOD, October 15, 2019

Tuesday, 10/15/19

Metcon (Time)
50 Bar Over Burpees
30 Clean & Jerks 155/105
10 Muscle-Ups

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Tuesday, 10/15/19

Jomo CrossFit – CrossFit

A: Metcon (Time)

50 Bar Over Burpees

30 Clean & Jerks 155/105

10 Muscle-Ups

Read more

CrossFit WOD, October 14, 2019

Monday, 10/14/19

Metcon (AMRAP – Rounds and Reps)
Amrap 12:
200M Run
12 Front Squats 75/55
8 Toe 2 Bar
Metcon (Weight)
EMOM 10:
2 Squat Snatches

*Choose Load

Read more

Monday, 10/14/19

Jomo CrossFit – CrossFit

B: Metcon (AMRAP – Rounds and Reps)

Amrap 12:

200M Run

12 Front Squats 75/55

8 Toe 2 Bar

A: Metcon (Weight)

EMOM 10:

2 Squat Snatches

*Choose Load

Read more

CrossFit WOD, October 11, 2019

Friday, 10/11/19

20.1 is Disgusting, Cheers and good luck everyone
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees

Time cap: 15 minutes

Read more

Friday, 10/11/19

Jomo CrossFit – CrossFit


20.1 is Disgusting, Cheers and good luck everyone

A: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

B: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Read more

Thursday, 10/10/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Amrap 15:

500m Row buy in, with remaining time complete an amrap of:

12 DB Snatch

12 Box Overs

12 Situps

12 HSPU
Stagger start as needed

Read more

CrossFit WOD, October 9, 2019

Wednesday, 10/09/19

Snatch Practice: (1×1)
10 min after Warm-Up
1 Power Snatch
1 Squat Snatch (or Practice)
add weight after completing a good rep of each for your skill level. Work up to a challenging weight.
Metcon (AMRAP – Reps)
EMOM 16
1. 12/9 Cal Bike
2. 9 Burpees
3. Max Sq. Snatch 115/75
4. Rest

*Score is snatches, must hit goals on other movements in order to get RX

Read more

Wednesday, 10/09/19

Jomo CrossFit – CrossFit

A: Snatch Practice: (1×1)

10 min after Warm-Up

1 Power Snatch

1 Squat Snatch (or Practice)

add weight after completing a good rep of each for your skill level. Work up to a challenging weight.

B: Metcon (AMRAP – Reps)

EMOM 16

1. 12/9 Cal Bike

2. 9 Burpees

3. Max Sq. Snatch 115/75

4. Rest
*Score is snatches, must hit goals on other movements in order to get RX

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