Jomo Crossfit

WOD

CrossFit WOD, February 18, 2019

Monday, 02/18/19

Snatch (5×60%, 4×70%, 3×80%, 2×90%)
Metcon (AMRAP – Rounds and Reps)
Amrap 10:
10 Snatch 95/65
10 Overhead Squats
35 Double Unders

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Monday, 02/18/19

Jomo CrossFit – CrossFit

A: Snatch (5×60%, 4×70%, 3×80%, 2×90%)

A: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

10 Snatch 95/65

10 Overhead Squats

35 Double Unders

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CrossFit WOD, February 15, 2019

Friday, 02/15/19

14.4ish (AMRAP – Rounds and Reps)
Amrap 14:
60-Burpee to target
50 Toes-to-bars
40 Wall-balls 20/14
30 cleans, 135/95
20 muscle-ups

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Friday, 02/15/19

Jomo CrossFit – CrossFit

A: 14.4ish (AMRAP – Rounds and Reps)

Amrap 14:

60-Burpee to target

50 Toes-to-bars

40 Wall-balls 20/14

30 cleans, 135/95

20 muscle-ups

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Thursday, 02/14/19

Jomo CrossFit – CrossFit

A: Metcon (No Measure)

4 Rounds not For time:

300M Run

30 Push-Ups

20 Box Overs

30 DB Snatch

Rest approximately 2min
No Score, your goal is to hit the exact same time every round. This is to practice pacing not to crush one or two rounds and then survive.

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CrossFit WOD, February 14, 2019

Thursday, 02/14/19
Metcon
4 Rounds not For time:
300m Run
30 Push-Ups
20 Box Overs
30 DB Snatch
Rest 2min

No Score, your goal is to hit the exact same time every round. This is to practice pacing not to crush one or two rounds and then survive.

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Wednesday, 02/13/19

A: Metcon (Weight)

Movement Cycling:

EMOM 10:

-10 Front Squats

-35 Sec Double Unders or Practice
Compare to 1/30/19. Scale weight not reps if needed.

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

12 Deadlifts

12 Pull-Ups

6 Front Squats

6 Chest 2 bar Pull-Ups

3 Snatch

3 Bar Muscle-Ups

Rx: 155/105

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Tuesday, 02/12/2019

Happy 34th Birthday to this beautiful young lady! If you see here please tell her Happy Birthday today, and remind her to do her birthday burpees!!

Happy Birthday Lindsey Workout:
“Hypertrophy Tuesday:”

Superset 1:
5×8 Bench Press
5×8 Biceps Curls

Superset 2:
5×8 Strict Press
5×8 Bent Over Row

*This is the opposite of “for time”. I want each set as heavy and hard as possible so it takes time to recover between sets. If you can go directly into your next set, you are not working hard enough during your set. Learn to work slow and hard, speed is not always your friend.

B). In the last 5-10 minutes of class complete 34 Burpees for time! This is a dead sprint!!!!
**this is the scores portion

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CrossFit WOD, February 12, 2019

Tuesday, 02/12/19

Metcon (Time)
Happy Birthday Lindsey Workout:
"Hypertrophy Tuesday:"

Superset 1:
5×8 Bench Press
5×8 Biceps Curls

Superset 2:
5×8 Strict Press
5×8 Bent Over Row

*this is the opposite of "for time". I want each set as heavy and hard as possible so it takes time to recover between sets. If you can go directly into your next set, you are not working hard enough during your set. Learn to work slow and hard, speed is not always your friend.

B). In the last 5-10 minutes of class complete 34 Burpees for time! This is a dead sprint!!!!
**this is the scores portion

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CrossFit WOD, February 11, 2019

Monday, 02/11/19

Metcon (Weight)
Movement Cycling:
EMOM 10 (Phase 3):
-10 Unbroken Cleans
-24 Air Squats

Goal is to maintain unbroken reps on cleans with perfect form. So if that means scaling back weight from previous weeks please do so.
Metcon (Time)
10 Rounds for Time:
6 Burpees
12 Situps
16 Lunges (1,2)

**15min Ca[

RX+: Wear a vest, but speed is goal, not endurance.

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Monday, 02/11/19

Jomo CrossFit – CrossFit


A: Metcon (Weight)

Movement Cycling:

EMOM 10 (Phase 3):

-10 Unbroken Cleans

-24 Air Squats
Goal is to maintain unbroken reps on cleans with perfect form. So if that means scaling back weight from previous weeks please do so.

B: Metcon (Time)

10 Rounds for Time:

6 Burpees

12 Situps

16 Lunges (1,2)

**15min Ca[
RX+: Wear a vest, but speed is goal, not endurance.

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CrossFit WOD, February 8, 2019

Friday, 02/08/19
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

****Scaled Option:

AMRAP 12:

25 Toes 2 Bar (Or Scaled Movement)

50 Double Unders (Or Scaled Movement)

15/13/11/9/9 Squat Cleans

(Basically same workout but without worrying about the 4min cutoff, and you may scale the weights as needed.)

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CrossFit WOD, February 7, 2019

Congrats to Tyler Huffman on signing to play football at MSSU! Tyler and his family have been with Jomo CrossFit from the very beginning! Congratulations buddy, we are very proud of you!
Thursday, 02/07/19
 
 Metcon
Partner Wod:
1. 10min Alternating Minutes:
Partner A: Row
Partner B: Wall Sit
*Rest 2min

 

2. 10min Alternating Minutes:
Partner A: Burpees
Partner B: Plank Hold
*Rest 2min

3. 10min Alternating Minutes:
Partner A: Sprints (30m)
Partner B: Double KB Front Rack Hold
*Rest 2min

No Score for the board, your goal is to maintain the exact same score across all 5 active minutes in each part.

 

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CrossFit WOD, February 6, 2019

Wednesday, 02/06/19

Metcon (Weight)
EMOM 10:
-8 Shoulder 2 OH
-12 Pull-Ups

*Compare weight on S2OH to 01/16/19
*Unbroken, or as few sets a possible

Metcon (AMRAP – Rounds and Reps)
Amrap 10:
5 Hang Clean & Jerks
5 Bar Over Burpees

Rx: 135/95
Rx+ 165/115

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Wednesday, 02/06/19

Jomo CrossFit – CrossFit

A: Metcon (Weight)

EMOM 10:

-8 Shoulder 2 OH

-12 Pull-Ups
*Compare weight on S2OH to 01/16/19

*Unbroken, or as few sets a possible

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

5 Hang Clean & Jerks

5 Bar Over Burpees
Rx: 135/95

Rx+ 165/115

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.

 

Monday/Wednesday/Friday:

5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm

Tuesday/Thursday:

5am, 6am, 10am, 12pm, 4:30pm, 5:30pm, 6:30pm

Saturday:

9am Open Gym, 10am Team Workout

Fundamentals: Monday and Wednesday 7:00pm (Currently Unavailable due to reprogramming)

During the CrossFit Open (Feb 23-Mar 27) our Saturday class schedule will be as follows:

9:00am Open Gym, a workout will be posted for members looking for structure.

10:00-12ish Open Judging

 

321 Weight Loss Class is MWF at 8:00am Permanently!

 

 

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

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      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


               

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

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              Contact Info

              417-437-1007

              jomocrossfit@gmail.com

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