Jomo Crossfit

WOD

Friday, 11/16/18

A: Strength Superset: Lower 5 (AMRAP – Reps)

EMOM 10:

Max Deadlifts

Max DB Lunges (Single or Double)
Male Deadlift Benchmarks:

(185/225/275)

Female Deadlift Benchmarks:

(125/155/195)

B: Metcon (AMRAP – Reps)

AMRAP 9: (Ladder 3/6/9 etc….)

Toes 2 Bar

Snatch 115/75

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Thursday, 11/15/18

A: Metcon (10 Rounds for reps)

EMOM 30:

10/7 Cals on Assault Bike

12 Burpees

3 Heavy Cleans (75%+)

Read more

Wednesday, 11/14/18

A: Strength Superset Upper 4 (AMRAP – Reps)

5 Rounds:

1.Max Reps Bench Press

Rx: M=BW, F=75% BW

(More than 3 reps)

2.Max Reps Chinups

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

40 Double Unders

20 DB Snatch 50/35

Read more

Tuesday, 11/13/18

Warm-up

General: Calisthenics and Stretching

Specific: Clean & Jerk

Skill: 5-10 Kipping Instruction

A: Metcon (Time)

6 Rounds for Time:

8 Clean & Jerk 165/115

10 Pull-Ups

12 Box Jumps

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Monday, 11/11/18


LETS HAVE A GREAT WEEK!!! LETS GET FIT AND HAVE FUN!

A: Jomo CrossFit: Superset 3 (CORE)

5 Rounds: (12 min to complete)

– 7 Strict (ish) T2B

– 14 Strict or WTD Situps

FOCUS ON QUALITY not time.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Front Squats 45/35

12 Burpees over Bar

Read more

Friday, 11/09/18

A: Strength Superset 2: (Lower Body A) (AMRAP – Reps)

EMOM 10:

Alternate Between

-Back Rack Rev Lunges

(Choose Weight, goal is 8-12 Reps per round)

-Explosive Box Jumps

(Choose a height that is challenging but not dangerous, no rebounds)
**Please Track your total reps, scaling methods, and weight used each week. FOCUS ON QUALITY NOT VOLUME. We will repeat this workout multiple times over the next couple of months. The main goal for the new program is based on building strength that applies to higher skill gymnastics.

A: Metcon (Time)

For Time:

3 rounds,

10 C2B Pull-Ups

10 Power Snatch 135/95

–then–

3 rounds

5 Bar Muscle-Ups

5 Squat Snatch 155/105

Read more

Thursday, 11/08/18

Remember no 6:30pm or 7:30pm classes, please join us at the Military Fitness Challenge At MSSU!!!

A: Metcon (AMRAP – Reps)

Complete two total rounds, 3 minutes per station:

–Assault Bike Calories

–Burpees to Rig

–Row Calories

–MB Step-ups (24/20,20/14)

–Renegade ROW (40/30)

–Rest

Read more

Wednesday, 11/07/18

A: Strength Superset 1: Upper Body A: (AMRAP – Reps)

EMOM 10:

Alternate Minutes Between:

-Max Strict C2B Pull-Ups

-Max Strict Press

(Men:155/135/95)(Women:95/75/55)

Choose one of these weights
**Please Track your total reps, scaling methods, and weight used each week. We will repeat this workout multiple times over the next couple of months. The main goal for the new program is based on building strength that applies to higher skill gymnastics and body control.

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

5 Hang Cleans 185/125

10 Handstand Push-Ups

50 Double Unders

Read more

Tuesday, 11/06/18

A: Metcon (Time)

2 Rounds for Time:

35 DB Snatch 50/35

50 Air Squats

35 Box Overs 24/20

50 Air Squats

35 Toes 2 bar

Read more

Monday, 11/05/18

A:  Metcon (AMRAP – Rounds and Reps)

Amrap 8:

2 Deadlifts 275/195

4 Bar Muscle Ups

8 Pistol Squats

B: Clean and Jerk (1×1 (Est 1RM))

 

Read more

Friday, 11/2/18

A: Metcon (Time)

For Time:

21-15-9

Deadlift

Hang Clean

Shoulder to Overhead

#105/70

 

B: Front Squat (1×1 (est 1RM))

Read more

Thursday, 11/01/18

A: Metcon (Time)

40 Double Unders

40 DB Snatch 50/35

40 Double Unders

40 Burpees

40 Double Unders

40 Toes 2 Bar

40 Double Unders

40/30 Assault Bike Calories

Read more

Halloween 10/31/18

Happy Halloween!!! Wear something scary!

A: Metcon (AMRAP – Reps)

Fight Gone Bad Style

3 Rounds:

Squat Snatch 135/95

Box Jumps 24/20

Wall Balls 20/14

Rest

B: Clean (1×1 (Est 1RM))

Read more

Tuesday, 10/30/18

A).  Conditioning:

Amrap 20:

-5 Pull-Ups

10 Lunges

15 Push-UPS

20 Squats

-5 C2B Pull-Ups

10 Lunges

15 Push-UPS

20 Squats

-5 Bar Muscle-Ups

10 Lunges

15 Push-UPS

20 Squats

*Scale Pulling movements with hardest variation you can complete 

Read more

Monday, 10/29/18

A: Metcon (Time)

For Time:

400m Sprint

15 Cleans 185/125

20 Burpee Over Bar

B: Push Press (1×1 Est 1RM)

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

 



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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