Jomo Crossfit

WOD

Friday 9/25/20

Jomo CrossFit – CrossFit

A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

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CrossFit WOD, September 25, 2020

Friday 9/25/20

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Read more

Thursday, 09/24/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

Rx:

5 rounds:

400M Run

8 S2OH 135/95

10 Toe 2 Bar

50ft Walking Lunge

Rx+

5 rounds:

400M Run

8 S2OH 155/105

10 Toe 2 Bar

12 Stationary Back Rack Lunge 155/105

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CrossFit WOD, September 24, 2020

Thursday, 09/24/20

Metcon (Time)
Rx:
5 rounds:
400M Run
8 Front Squats 135/95
10 Toe 2 Bar
50ft Walking Lunge

Rx+
5 rounds:
400M Run
8 Front Squats 155/105
10 Toe 2 Bar
12 Stationary Back Rack Lunge 155/105

Read more

Wednesday, 09/23/20

Jomo CrossFit – CrossFit

A: Clean (Long Cycle) Week 5: (4×1)

4×1 95%

B: Metcon (AMRAP – Reps)

Fight Gone bad:

4 Rounds

Box Overs 24/20

KettleBell Swings 70/55

Wall Balls 20/14

Rest

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CrossFit WOD, September 23, 2020

Wednesday, 09/23/20

Clean (Long Cycle) Week 5: (4×1)
4×1 95%
Metcon (AMRAP – Reps)
Fight Gone bad:
4 Rounds
Box Overs 24/20
KettleBell Swings 70/55
Wall Balls 20/14
Rest

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Tuesday, 09/22/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

5 Rounds, a new round every 6 minutes:

20/15 Cal Bike

50 Double Unders

10 Thrusters 75/55

Score is slowest round

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CrossFit WOD, September 22, 2020

Tuesday, 09/22/20

Metcon (Time)
5 Rounds, a new round every 6 minutes:

20/15 Cal Bike
50 Double Unders
10 Thrusters 75/55

Score is slowest round

Read more

Monday, 09/21/20

Jomo CrossFit – CrossFit

A: Push Press (Long Cycle) Week 5: (4×1)

4×1 (95%)

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

3 Snatch 135/95

6 Chest 2 Bar Pull-Ups

9 Chest 2 Ground Push-Ups

Read more

CrossFit WOD, September 21, 2020

Monday, 09/21/20

Push Press (Long Cycle) Week 5: (4×1)
4×1 (95%)
Metcon (AMRAP – Rounds and Reps)
Amrap 10:
3 Snatch 135/95
6 Chest 2 Bar Pull-Ups
9 Chest 2 Ground Push-Ups

Read more

Friday, 09/18/20

Jomo CrossFit – CrossFit

A: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

A: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

B: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

B: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

C: CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

D: CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

Read more

CrossFit WOD, September 18, 2020

Friday, 09/18/20

CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans

M: 20-lb. dumbbells
F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

Read more

Thursday, 9/17/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

5 Rounds, Start a new round every 5 min:

RX:

200/150m row

7 S2OH 140/100

7 Front Squat 140/100

35 Double Unders

RX+

250/2000m row

7 S2OH 165/115

7 Front Squat 165/115

50 Double Unders

*score is slowest round

Read more

CrossFit WOD, September 17, 2020

Thursday, 9/17/20

Metcon (Time)
5 Rounds, Start a new round every 5 min:

RX:
200/150m row
7 S2OH 140/100
7 Front Squat 140/100
35 Double Unders

RX+
250/2000m row
7 S2OH 165/115
7 Front Squat 165/115
50 Double Unders

*score is slowest round

Read more

Wednesday, 09/16/20

Jomo CrossFit – CrossFit

A: Snatch Week 4 (Long Cycle): (4×2)

90%

B: Metcon (AMRAP – Reps)

Fight Gone Bad Style:

3 Rounds

-Echo Bike Cals

– Box Facing Burpees

-Snatch 105/75

-Rest

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 15 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

CF Level 2

Eric Rutledge Front RackEric Rutledge

CF Level 1

CF Level 2

It's never too late to become what you might have been. -George Elliot

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              3231 Enterprise Avenue, Joplin Mo. 64801