Jomo Crossfit

WOD

WEDNESDAY, 04/08/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

WARM-UP:

JOG 5-10 MIN OR CARDIO OF ANY TYPE,

THEN:

1 MIN COUCH STRETCH EACH SIDE

1 MIN HAMSTRING STRETCH

10 BIG ARM CIRCLES EACH DIRECTION

10 OVER UNDER STRETCH

A: Metcon (AMRAP – Rounds and Reps)

ZERO EQUIPMENT WORKOUT:

10-MIN AMRAP:

10 SQUATS

9 Wood Choppers R

10 PUSH-UPS

9 Wood Choppers L

B: Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
THIS IS THE LIMITED EQUIPMENT WORKOUT

*SCALE WEIGHT AS NEEDED

*SCALE ELEMENT AS NEEDED

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CrossFit WOD, April 8, 2020

WEDNESDAY, 04/08/20

Warm-up
WARM-UP:
JOG 5-10 MIN OR CARDIO OF ANY TYPE,
THEN:
1 MIN COUCH STRETCH EACH SIDE
1 MIN HAMSTRING STRETCH
10 BIG ARM CIRCLES EACH DIRECTION
10 OVER UNDER STRETCH
Metcon (AMRAP – Rounds and Reps)
ZERO EQUIPMENT WORKOUT:
10-MIN AMRAP:
10 SQUATS
9 Wood Choppers R
10 PUSH-UPS
9 Wood Choppers L
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

THIS IS THE LIMITED EQUIPMENT WORKOUT
*SCALE WEIGHT AS NEEDED
*SCALE ELEMENT AS NEEDED

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TUESDAY, 04/07/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

WARM-UP

BUT FIRST, ROMWOD!

THEN;

5 MIN ACTIVE MOVEMENT, ANY MIXTURE OF JOGGING, SQUATS, SITUPS, PLANKS, PUSH-UPS, JUMPING JACKS

A: Metcon (AMRAP – Reps)

ZERO EQUIPMENT WORKOUT:

5 ROUNDS FOR TOTAL REPS:

1MIN EACH STATION:

SUPER JACKS

MTN CLIMBERS (1,1)

SITUPS

INCH WORMS

B: Metcon (AMRAP – Reps)

LIMITED EQUIPMENT WORKOUT: 5 ROUNDS

1 MIN EACH STATION:

MTN CLIMBERS

ALTERNATING V-UPS

CLEANS

SITUPS

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CrossFit WOD, April 7, 2020

TUESDAY, 04/07/20

Warm-up
WARM-UP
BUT FIRST, ROMWOD!
THEN;
5 MIN ACTIVE MOVEMENT, ANY MIXTURE OF JOGGING, SQUATS, SITUPS, PLANKS, PUSH-UPS, JUMPING JACKS
Metcon (AMRAP – Reps)
ZERO EQUIPMENT WORKOUT:
5 ROUNDS FOR TOTAL REPS:
1MIN EACH STATION:
SUPER JACKS
MTN CLIMBERS (1,1)
SITUPS
INCH WORMS
Metcon (AMRAP – Reps)
LIMITED EQUIPMENT WORKOUT: 5 ROUNDS
1 MIN EACH STATION:
MTN CLIMBERS
ALTERNATING V-UPS
CLEANS
SITUPS

Read more

Monday, 04/06/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

Warm-Up:

4 ROUNDS

10 PASS THROUGH

10 GOOD MORNING

10 SPEALER STRETCH

10 KNEELING TWISTS,

A: Metcon (Time)

ZERO EQUIPMENT WORKOUT:

6 ROUNDS FOR TIME

400M RUN

20 IRON MIKES

10 BURPEES

B: Metcon (Time)

LIMITED EQUIPMENT WOD:

6 ROUNDS FOR TIME

400M RUN

20 WEIGHTED LUNGE STEPS

10 SNATCHES OF ANY TYPE.

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CrossFit WOD, April 6, 2020

Monday, 04/06/20

Warm-up
Warm-Up:
4 ROUNDS
10 PASS THROUGH
10 GOOD MORNING
10 SPEALER STRETCH
10 KNEELING TWISTS,
Metcon (Time)
ZERO EQUIPMENT WORKOUT:
6 ROUNDS FOR TIME
400M RUN
20 IRON MIKES
10 BURPEES
Metcon (Time)
LIMITED EQUIPMENT WOD:
6 ROUNDS FOR TIME
400M RUN
20 WEIGHTED LUNGE STEPS
10 SNATCHES OF ANY TYPE.

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FRIDAY, 04/03/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

WARM-UP:

3 ROUNDS

10 GOOD MORNINGS

10 SLOW AIR SQUATS

10 REV LUNGES (1/2)

THEN,

1 MIN COUCH STRETCH EACH LEG

2 MIN STANDING HAMSTRING STRETCH

1 MIN SQUAT HOLD

A: Metcon (No Measure)

ZERO EQUIPMENT WORKOUT:

EMOM 30:

-15 PVC OR BROOM OVERHEAD SQUATS

-15 SKATERS EACH LEG

-40 DOUBLE UNDERS
IF NO JUMPROPE DO 30 SECONDS OF STAIR JUMPS OR 6 INCH HOPS

A: Metcon (No Measure)

ZERO EQUIPMENT WORKOUT:

EMOM 30:

-15 PVC OR BROOM OVERHEAD SQUATS

-15 SKATERS EACH LEG

-40 DOUBLE UNDERS
IF NO JUMPROPE DO 30 SECONDS OF STAIR JUMPS OR 6 INCH HOPS

B: Metcon (No Measure)

LIMITED EQUIPMENT WORKOUT:

EMOM 30:

-6 SLDL (EACH LEG)

-10 OVERHEAD SQUATS (LIGHT)

-40 DOUBLE UNDERS

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CrossFit WOD, April 3, 2020

FRIDAY, 04/03/20

Warm-up
WARM-UP:
3 ROUNDS
10 GOOD MORNINGS
10 SLOW AIR SQUATS
10 REV LUNGES (1/2)
THEN,
1 MIN COUCH STRETCH EACH LEG
2 MIN STANDING HAMSTRING STRETCH
1 MIN SQUAT HOLD
Metcon
ZERO EQUIPMENT WORKOUT:
EMOM 30:
-15 PVC OR BROOM OVERHEAD SQUATS
-15 SKATERS EACH LEG
-40 DOUBLE UNDERS

IF NO JUMPROPE DO 30 SECONDS OF STAIR JUMPS OR 6 INCH HOPS
Metcon
ZERO EQUIPMENT WORKOUT:
EMOM 30:
-15 PVC OR BROOM OVERHEAD SQUATS
-15 SKATERS EACH LEG
-40 DOUBLE UNDERS

IF NO JUMPROPE DO 30 SECONDS OF STAIR JUMPS OR 6 INCH HOPS
Metcon
LIMITED EQUIPMENT WORKOUT:
EMOM 30:
-6 SLDL (EACH LEG)
-10 OVERHEAD SQUATS (LIGHT)
-40 DOUBLE UNDERS

Read more

THURSDAY, 04/02/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

ROMWOD

THEN JOG FOR 5-10 MIN

A: Metcon (AMRAP – Rounds and Reps)

ZERO EQPUIPMENT WORKOUT:

20 MIN AMRAP:

100 SINGLES OR 50 DUBS (IF NO ROPE DO HOPS IN PLACE)

10 C2G PUSH-UPS

10 STRICT SITUPS (NO ARMS)

RUN 200M

B: Metcon (AMRAP – Rounds and Reps)

LIMITED EQUIPMENT WORKOUT:

AMRAP 20:

50 DOUBLE UNDERS OR 100 SINGLES OR 50 HOPS IN PLACE IF NO ROPE

10 STRICT PRESS

10 STRICT SITUPS (NO ARMS)

RUN 200M

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CrossFit WOD, April 2, 2020

THURSDAY, 04/02/20

Warm-up
ROMWOD
THEN JOG FOR 5-10 MIN

Metcon (AMRAP – Rounds and Reps)
ZERO EQPUIPMENT WORKOUT:
20 MIN AMRAP:
100 SINGLES OR 50 DUBS (IF NO ROPE DO HOPS IN PLACE)
10 C2G PUSH-UPS
10 STRICT SITUPS (NO ARMS)
RUN 200M
Metcon (AMRAP – Rounds and Reps)
LIMITED EQUIPMENT WORKOUT:
AMRAP 20:
50 DOUBLE UNDERS OR 100 SINGLES OR 50 HOPS IN PLACE IF NO ROPE
10 STRICT PRESS
10 STRICT SITUPS (NO ARMS)
RUN 200M

Read more

WEDNESDAY, 04/01/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

10 MIN EZ PACE:

300M JOG OR 1 MIN JUMPING JACKS

10 PASS THROUGHTS

1 MIN PVC SHOULDER STRETCH EACH SIDE

5 PERFECT PUSHUPS

10 LEG LIFTS

10 SCORPIONS

A: Metcon (Time)

ZERO EQUIPMENT WORKOUT:

4 ROUNDS FOR TIME:

20 MOUNTAIN CLIMBERS (1,1)

20 ALTERNATING V-UPS (1,1)

20 BURPEES

20 WOOD CHOPPERS (10 PER SIDE)

B: Metcon (Time)

LIMITED EQUIPMENT WORKOUT:

4 ROUNDS FOR TIME:

20 MOUNTAIN CLIMBERS (1,1)

20 ALTERNATING V-UPS (1,1)

20 BURPEES

10 BARBELL SNATCH OR

20 DB/KB SNATCH

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CrossFit WOD, April 1, 2020

WEDNESDAY, 04/01/20

Warm-up
10 MIN EZ PACE:
300M JOG OR 1 MIN JUMPING JACKS
10 PASS THROUGHTS
1 MIN PVC SHOULDER STRETCH EACH SIDE
5 PERFECT PUSHUPS
10 LEG LIFTS
10 SCORPIONS
Metcon (Time)
ZERO EQUIPMENT WORKOUT:
4 ROUNDS FOR TIME:
20 MOUNTAIN CLIMBERS (1,1)
20 ALTERNATING V-UPS (1,1)
20 BURPEES
20 WOOD CHOPPERS (10 PER SIDE)

Metcon (Time)
LIMITED EQUIPMENT WORKOUT:
4 ROUNDS FOR TIME:
20 MOUNTAIN CLIMBERS (1,1)
20 ALTERNATING V-UPS (1,1)
20 BURPEES
10 BARBELL SNATCH OR
20 DB/KB SNATCH

Read more

Tuesday, 03/31/20

Jomo CrossFit – CrossFit

WU: Warm-up (No Measure)

Warm-Up:

ROMWOD, THEN:

1 MIN JUMPING JACKS

1 MIN HIGH KNEES

1 MIN BUTT KICKS

1 MIN ALTERNATING LATERAL SQUATS

1 MIN INCH WORM WALKOUTS (NO PUSH-UP)

A: Metcon (Time)

NO EQUIPMENT WORKOUT:

1). STRENGTH:

3X10 JUMPING LUNGES FOR HEIGHT, GO SLOW 100% EFFORT

3X5 PAUSING JUMPS SQUAT, HOLD BOTTOM POSITION WITH TENSION FOR 5 SECONDS, THEN EXPLODE DIRECTLY INTO A JUMP FOR HEIGHT.

2). CONDITIONING:

3 ROUNDS:

2 MINUTE WALL SIT

1 MIN PLANK

15 JUMP SQUATS

10 LATERAL SQUATS EACH DIRECTION

B: Metcon (Time)

LIMITED EQUIPMENT WORKOUT:

1). STRENGTH:

4X10 LUNGES WEIGHTED

4X5 PAUSING EXPLOSIVE SQUATS

WEIGHTED

2). CONDITIONING:

3 ROUNDS,

2 MIN WALL SIT ADD WEIGHT IF YOU DARE

1 MIN PLANK

15 WEIGHTED SQUATS

15 DEADLIFTS

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CrossFit WOD, March 31, 2020

Tuesday, 03/31/20

Warm-up
Warm-Up:
ROMWOD, THEN:
1 MIN JUMPING JACKS
1 MIN HIGH KNEES
1 MIN BUTT KICKS
1 MIN ALTERNATING LATERAL SQUATS
1 MIN INCH WORM WALKOUTS (NO PUSH-UP)
Metcon (Time)
NO EQUIPMENT WORKOUT:
1). STRENGTH:
3X10 JUMPING LUNGES FOR HEIGHT, GO SLOW 100% EFFORT
3X5 PAUSING JUMPS SQUAT, HOLD BOTTOM POSITION WITH TENSION FOR 5 SECONDS, THEN EXPLODE DIRECTLY INTO A JUMP FOR HEIGHT.

2). CONDITIONING:
3 ROUNDS:
2 MINUTE WALL SIT
1 MIN PLANK
15 JUMP SQUATS
10 LATERAL SQUATS EACH DIRECTION

Metcon (Time)
LIMITED EQUIPMENT WORKOUT:

1). STRENGTH:
4X10 LUNGES WEIGHTED
4X5 PAUSING EXPLOSIVE SQUATS
WEIGHTED

2). CONDITIONING:
3 ROUNDS,
2 MIN WALL SIT ADD WEIGHT IF YOU DARE
1 MIN PLANK
15 WEIGHTED SQUATS
15 DEADLIFTS

Read more

Monday, 03/30/2020

Jomo CrossFit – CrossFit

A: Metcon (Time)

Limited Equipment Workout:

A). Warm-Up:

-Jog 5 min-

Then 4 Rounds:

10 Pass Throughs

10 Plank Shoulder Taps

5 Inch Worms

B). Pump Session:

3×12 of Each:

Curls

Overhead Extension

Bent Over Row

Press

C). Conditioning:

Every 5min for 5 Rounds:

Run 400m

12 Push Press

12 Dips (Chair or Bench)

24 Plank Shoulder Taps (1,2)

Rest remainder of time in 5 minute Window.

B: Metcon (Time)

No Equipment Workout:

A). Warm-Up:

-Jog 5 min-

Then 4 Rounds:

10 Pass Throughs

10 Plank Shoulder Taps

5 Inch Worms

B). Pump Session:

3×12 of Each:

Curls

Overhead Extension

Bent Over Row

Press

(Be Creative, watch video)

C). Conditioning:

Every 5min for 5 Rounds:

Run 400m

24 Press & Flex

12 Dips (Chair or Bench)

24 Plank Shoulder Taps (1,2)

Rest remainder of time in 5 minute Window.

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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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