Jomo Crossfit

WOD

CrossFit WOD, December 6, 2019

Franlike Friday 4, 12/06/19
NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020.  There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership.  The challenge is 6 weeks and will have different levels you can choose from.  IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the "Nutrition Challenge" tab on the main menu or at the gym.  There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Franklike Friday 4: (AMRAP – Rounds and Reps)
Amrap 8:
4 Squat Cleans 165/115
4 Bar Muscle-Ups

Read more

Franlike Friday 4, 12/06/19

Announcements

NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020. There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership. The challenge is 6 weeks and will have different levels you can choose from. IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the “Nutrition Challenge” tab on the main menu or at the gym. There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Jomo CrossFit – CrossFit

A: Franklike Friday 4: (AMRAP – Rounds and Reps)

Amrap 8:

4 Squat Cleans 165/115

4 Bar Muscle-Ups

Read more

CrossFit WOD, December 5, 2019

Dirty Thirty Thursday 4, 12/05/19
NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020.  There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership.  The challenge is 6 weeks and will have different levels you can choose from.  IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the "Nutrition Challenge" tab on the main menu or at the gym.  There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Dirty Thirty Thursday 4 (Time)
2 Rounds For Time:
30 C2b
30 KBS 70/55
30 T2B
30 DB Snatch 50/35
30 Plate Lunges (1,2) 45/25

*Complete 3 Burpees at the top of every minute including "0."

Strict 30min cap

Read more

Dirty Thirty Thursday 4, 12/05/19

Announcements

NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020. There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership. The challenge is 6 weeks and will have different levels you can choose from. IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the “Nutrition Challenge” tab on the main menu or at the gym. There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Jomo CrossFit – CrossFit

A: Dirty Thirty Thursday 4 (Time)

2 Rounds For Time:

30 C2b

30 KBS 70/55

30 T2B

30 DB Snatch 50/35

30 Plate Lunges (1,2) 45/25

*Complete 3 Burpees at the top of every minute including “0.”
Strict 30min cap

Read more

CrossFit WOD, December 4, 2019

Humpday Pumpday 4, 12/04/19
NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020.  There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership.  The challenge is 6 weeks and will have different levels you can choose from.  IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the "Nutrition Challenge" tab on the main menu or at the gym.  There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Humpday Pumpday 4 (Weight)
Push Press:
10 – 8 – 6 – 4 – 2
(Each set as heavy as possible)

*Between each set complete:

7 Chin-Ups
5 SHSPU

Read more

Humpday Pumpday 4, 12/04/19

Announcements

NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020. There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership. The challenge is 6 weeks and will have different levels you can choose from. IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the “Nutrition Challenge” tab on the main menu or at the gym. There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Jomo CrossFit – CrossFit

A: Humpday Pumpday 4 (Weight)

Push Press:

10 – 8 – 6 – 4 – 2

(Each set as heavy as possible)

*Between each set complete:

7 Chin-Ups

5 SHSPU

Read more

CrossFit WOD, December 3, 2019

Tuesdays for the Ladies 4, 12/3/19

Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Read more

Tuesdays for the Ladies 4, 12/3/19

Announcements

NEW YEARS NUTRITION CHALLENGE
We will be starting a New Years Nutrition Challenge on January 6th, 2020. There will be a challenge for JOMO CrossFit Members as well as a challenge that does not require a membership. The challenge is 6 weeks and will have different levels you can choose from. IT WILL BE FUN, EFFECTIVE, and SIMPLE TO FOLLOW for any fitness level.

You can sign up for more information on our website, just follow the “Nutrition Challenge” tab on the main menu or at the gym. There is also a link on our instagram, or ask your coaches for more info.

WE WANT EVERYONE INVOLVED IN THIS, THE MORE PEOPLE THAT DO IT, TO MORE ACCOUNTABILITY EVERYONE WILL HAVE.

SO LETS MAKE THIS A COMMUNITY THING, INVEST IN YOUR RESULTS THIS JANUARY AND LETS TAKE YOUR TRAINING TO THE NEXT LEVEL.

OR FOLLOW THIS LINK FOR MORE INFO AND SIGN UP FOR THE NEWSLETTER AT THE BOTTOM:

https://mailchi.mp/dac548c70358/joplinchallenge

Jomo CrossFit – CrossFit

A: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Read more

CrossFit WOD, December 2, 2019

Monday Madness 4, 11/25/19

Monday Madness 4 (AMRAP – Reps)
RX:
5 Sets:
3min Amrep:

15 Box Overs
45 Double Unders
Max Wall Balls
Rest 3 min after each set.

*Score is Wall Balls

RX+:
5 Sets:
3min Amrep:

20 Box Overs
60 Double Unders
Max Wall Balls
Rest 3 min after each set.

*Score is Wall Balls

Read more

Monday Madness 4, 11/25/19

Jomo CrossFit – CrossFit

A: Monday Madness 4 (AMRAP – Reps)

RX:

5 Sets:

3min Amrep:

15 Box Overs

45 Double Unders

Max Wall Balls

Rest 3 min after each set.

*Score is Wall Balls

RX+:

5 Sets:

3min Amrep:

20 Box Overs

60 Double Unders

Max Wall Balls

Rest 3 min after each set.

*Score is Wall Balls

Read more

CrossFit WOD, November 29, 2019

Black Friday, 11/29/19

Black Friday (Time)
For Time (With Partner):

200 Box Overs (24/20)
150 Wall Balls (20/14)
100 Ground To Overhead (100/70)
75 Bar Over Burpees
50 Pull-Ups

Class Times on Black Friday:
Noon, 4, 5, 6

**Find a partner that also may have over indulged on Thanksgiving and come get a sweat and have fun.

Read more

Black Friday, 11/29/19

Jomo CrossFit – CrossFit

A: Black Friday (Time)

For Time (With Partner):

200 Box Overs (24/20)

150 Wall Balls (20/14)

100 Ground To Overhead (100/70)

75 Bar Over Burpees

50 Pull-Ups
Class Times on Black Friday:

Noon, 4, 5, 6

**Find a partner that also may have over indulged on Thanksgiving and come get a sweat and have fun.

Read more

Happy Thanksgiving

1). Home Workout:

OPTION 1: Turkey Trot

OPTION 2: HOME WOD:

100 Squats

100 Push-Ups

100 Sit-ups

*At the top of every minute complete 10 Mountain ClimberS each leg, starting at “0”

Read more

CrossFit WOD, November 27, 2019

Humpday Pumpday 3, 11/27/19

Humpday Pumpday 3: (Weight)
Back Squat
10 – 8 – 6 – 4 – 2 Reps
(Ascending Weight)

After each set of Squats Complete:

50ft DB Lunges
40 Sec Plank

Read more

Humpday Pumpday 3, 11/27/19

Jomo CrossFit – CrossFit

A: Humpday Pumpday 3: (Weight)

Back Squat

10 – 8 – 6 – 4 – 2 Reps

(Ascending Weight)

After each set of Squats Complete:

50ft DB Lunges

40 Sec Plank

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

              417-529-7905

              jomocrossfit@gmail.com

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