Jomo Crossfit

WOD

Thursday, 07/02/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

5 Rounds for Reps:

3 min each Round:

15 Toe 2 Bar

12 Thrusters 75/55

9 Burpees

Max Pistols

*Rest 3 min after each round

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CrossFit WOD, July 2, 2020

Thursday, 07/02/20

Metcon (AMRAP – Reps)
5 Rounds for Reps:
3 min each Round:
15 Toe 2 Bar
12 Thrusters 75/55
9 Burpees
Max Pistols
*Rest 3 min after each round

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Wednesday, 07/01/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

2 Rounds For Time:

800 M Run

40 Chest 2 Ground Push-Ups

20 Pull-Ups

10/8 Cal Echo Bike (or 15/13 Cal Row)

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CrossFit WOD, July 1, 2020

Wednesday, 07/01/20

Metcon (Time)
2 Rounds For Time:
800 M Run
40 Chest 2 Ground Push-Ups
20 Pull-Ups
10 Cal Echo Bike

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Tuesday, 06/30/20

Jomo CrossFit – CrossFit

A: Snatch Pre-Program Total (Total Weight)

Snatch (1 Rep Max)
10 min after coach led warm-up to work to heavy

B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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CrossFit WOD, June 30, 2020

Tuesday, 06/30/20

Snatch Pre-Program Total (Total Weight)
10 min after coach led warm-up to work to heavy
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Read more

Monday 06/29/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

Push Press

5-3-1

*12 min to work to a heavy load for each.
Dont worry about setting a PR in the time frame, work to a good “working set” at each rep range for today.

B: Metcon (AMRAP – Rounds and Reps)

RX+

Amrap 12:

3 Ring Muscle-Up

6 Push Press 165/115

9 Burpee Over Bar

RX:

Amrap 12:

9 Burpee Over Bar

6 Push Press 135/95

3 Bar Muscle-Up

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CrossFit WOD, June 29, 2020

Monday 06/29/20

Metcon (Weight)
Push Press
5-3-1
*12 min to work to a heavy load for each.

Dont worry about setting a PR in the time frame, work to a good "working set" at each rep range for today.
Metcon (AMRAP – Rounds and Reps)
RX+
Amrap 12:
3 Ring Muscle-Up
6 Push Press 165/115
9 Burpee Over Bar

RX:
Amrap 12:
9 Burpee Over Bar
6 Push Press 135/95
3 Bar Muscle-Up

Read more

Friday, 06/26/20

Jomo CrossFit – CrossFit

B: Phase 2, Week4, Day 3: (AMRAP – Reps)

Stations for Reps

4 Rounds

40sec work/20 Sec Rest

-Echo Bike Cals

-KBS 70/55

-DB Step-Ups (100/70)

-Strict HSPU

A: Phase 2, Week 4, Day 3: (Strength) (Weight)

E2MOM 16:

-14 Deadlift

-14 Strict(ish) T2B

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CrossFit WOD, June 26, 2020

Friday, 06/26/20

Phase 2, Week4, Day 3: (AMRAP – Reps)
Stations for Reps
4 Rounds
40sec work/20 Sec Rest
-Echo Bike Cals
-KBS 70/55
-DB Step-Ups (100/70)
-Strict HSPU
Phase 2, Week 4, Day 3: (Strength) (Weight)
E2MOM 16:
-14 Deadlift
-14 Strict(ish) T2B

Read more

Thursday, 06/25/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

6 Rounds For Time:

400m Run

50ft OH DB Lunge 50/35

10 Box Jumps

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CrossFit WOD, June 25, 2020

Thursday, 06/25/20

Metcon (Time)
6 Rounds For Time:
400m Run
50ft OH DB Lunge 50/35
10 Box Jumps

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Wednesday, 06/24/20

Jomo CrossFit – CrossFit

A: Phase 2, Week 4, Day 2: (Strength) (Weight)

E2MOM 16:

-14 Back Squats

-14 Clap Push-Ups

B: Phase 2, Week 4, Day 2: (AMRAP – Rounds and Reps)

Amrap 8:

8 Snatch 115/75

8 Overhead Squat 115/75

8 Toe 2 Bar

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CrossFit WOD, June 24, 2020

Wednesday, 06/24/20

Phase 2, Week 4, Day 2: (Strength) (Weight)
E2MOM 16:
-14 Back Squats
-14 Clap Push-Ups
Phase 2, Week 4, Day 2: (AMRAP – Rounds and Reps)
Amrap 8:
8 Snatch 115/75
8 Overhead Squat 115/75
8 Toe 2 Bar

Read more

Tuesday, 06/23/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

4 Rounds

48 Double Unders

12 Thrusters 95/65

12 Burpees

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

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              3231 Enterprise Avenue, Joplin Mo. 64801