Jomo Crossfit

WOD

Monday, 5/22/17

IMG_7284

A). Warm-up:
Burgener Warm-Up

B). Strength:
5 Rounds:
1 Snatch + 3 Overhead Squats
(You may power or full snatch)
*work to the heaviest set possible in 15 minutes.

C). Conditioning:

100 Double Unders
10 Squat Snatches
75 Double Unders
8 Squat Snatches
50 Double Unders
6 Squat Snatches
25 Double Unders
4 Squat Snatches

Rx:135/95
Crx:165/115

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Friday, 5/19/17

IMG_9887

A). Strength:
Bench Press:
20 min est 1RM

B). Conditioning:
AMRAP 10:
3 Toes 2 Bar
3 Overhead Squat 95/65
6 Toes 2 Bar
6 Overhead Squat
9 Toes 2 Bar
9 Overhead Squat
Etc…. continue adding three per round

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Thursday, 5/18/2017

IMG_0568

A). Warm-Up

B). EMOM 12:
1. 7 Strict HSPU
2. 5 Muscle-Ups (Bar or Ring)
3. :30 Hollow hold or Rock
4. Rest
C). Conditioning:
FGB Style:

5 Rounds:
Wall Balls 20/14
Hang Cleans 115/75
Box Overs 24/20
Rest

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Wednesday, 5/17/17

image

 

 

 

 

 

A). Strength:
20 min work to heavy Deadlift in groups of like strength. Will have to have larger groups do to the amount of weights used.

B). Conditioning:

20 Burpees
50 DB Snatches 40/30
20 Burpees

(This workout is a SPRINT, do not try to lace it!)

*use remainder of class to work on anything you want.

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Tuesday, 5/16/17

A). Conditioning:
Partner Cindabel:
AMRAP 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Alternate every round)
*Partner B must complete one Snatch while Partner A completes their round of Cindy

Rx Weight: #135/95

 

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Monday, 5/15/17

 

A). Strength:
Back Squat:
20 min to work to heavy 1 Rep

B). Conditioning:
Rx:
40 Double Unders
20 Clean & Jerk 155/105
400m Run
20 Clean & Jerk 155/105
40 Double Unders

CRX
30 Triple Unders
20 Clean & Jerk 165/115
400m Run
20 Clean & Jerk 165/115
30 Triple Unders

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Friday, 5/12/17

IMG_0569

A). Strength:
Bench Press: 5×1 (90%)

B). Conditioning:

Jomo Open Test 1:
AMRAP 15
30 Wall Ball (20,14#)
30 Double Unders
30 Burpees
20 CTB Pull-Ups
20 KB Swings (70,55,35#)
20 Burpees
10 Snatches (135,95#)
10 Muscle Ups
10 Burpees

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Thursday, 5/11/17

A). Warm-Up:
B). Skill:

Handstand Push-Ups or Handstand Walks

If you have this skill, complete
3×8 of the hardest variation of HSPU you can, then work on your handstand walks

C). Conditioning:

3 min each station:
1. 500m Row, max DB Snatch 40/30 (1/1)
2. 30/25 Cal Bike, max Box Overs 24/20
3. 20 Snatches, Max Lunges 95/65 (1/1)
Rest 3 Min between stations

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Wednesday, 5/10/17

Thanks Sarah Massey for the awesome pics!

Thanks Sarah Massey for the awesome pics!

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Tuesday, 5/9/17

A). Warm-Up
B). Gymnastics: (10 minutes)
4 Rounds for Quality:
8-12 Perfect C2G Push-Ups
12 Weighted Situps (Strict)
C). Conditioning:
For Time:
50 Burpees
50 Double Unders
40 Burpees
40 Double Unders
30 Burpees
30 Double Unders
20 Burpees
20 Double Unders
10 Burpees
10 Double Unders

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Monday, 05/08/2017

IMG_0243

A). Strength:
Back Squat 5×1 90%
B). Conditioning:
Run 800m, then:
5 Rounds
6 Squat Cleans
6 C2B Pull-Ups,
Then Run 800m

rx: 165/115

crx: 205/145

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Friday, 5/5/17

A).  Strength:

Bench Press, 6×2 (85%)

B). Conditioning:

50 Dubs
15 Hang Cleans
50 Dubs
15 Snatches
50 Dubs
15 C&J
50 Dubs
CRX 185/125
RX 135/95

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Thursday, 5/4/17

EMOM 28:
Movement 1:
Max Assault Bike Cal in :40sec

Movement 2:
Choose from:
•8-12 Pull-Ups
•6-10 C2B
•4-8 Muscle-Ups (Bar or Ring)

Movement 3:
Clean+H.Clean+Front Squat+Jerk
Weight may ascend

Rest the 4 the minute

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Wednesday, 5/2/17

IMG_9947

A). Warm-Up:

Deadlift 6×2 (85%)

C). Conditioning:
4 Rounds: FGB STYLE

Wall Balls 20/14
Box Overs 24/20
Snatch 95/65
Rest

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Tuesday, 5/2/17

IMG_0436

A). Warm-Up:

B). EMOM 10:
•7 Strict Press (AHAP)
•Rest
(Alternate with a partner of like strength)

C). Conditioning:

30 Burpees
50 Wtd Lunge Steps 45/25
800m Run
50 Wtd Lunge Steps 45/25
30 Burpees

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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.

 

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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              Contact Info

              417-529-0308

              jomocrossfit@gmail.com

              3510 Red Iron Dr. Webb City, MO 64870

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