Jomo Crossfit

WOD

Friday, 02/21/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

5 Rounds For Time:

15 Pull-Ups

25 Push-Ups

50 Ft DB Lunge (50/35)
*Single DB

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CrossFit WOD, February 21, 2020

Friday, 02/21/20

Metcon (Time)
5 Rounds For Time:
15 Pull-Ups
25 Push-Ups
50 Ft DB Lunge (50/35)

*Single DB

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Thursday, 02/20/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

Cardio Element Test Day:

Partner with a friend in Class and use the hour to complete each of these tests:

Test 1:

50/40 Cal Bike

B: 500m Row (Time)

Max Effort 500m Row

C: Metcon (AMRAP – Reps)

2 min Max Rig Burpees

D: Metcon (AMRAP – Reps)

2 min Max Empty Bar Thrusters 45/35

E>: Metcon (Weight)

When you Finish your Cardio elements, with any time left complete:

3×12 Strict Press
Same Weight all sets

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CrossFit WOD, February 20, 2020

Thursday, 02/20/20

Metcon (Time)
Cardio Element Test Day:

Partner with a friend in Class and use the hour to complete each of these tests:

Test 1:
50/40 Cal Bike

500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Reps)
2 min Max Rig Burpees
Metcon (AMRAP – Reps)
2 min Max Rig Burpees
Metcon (AMRAP – Reps)
2 min Max Rig Burpees
Metcon (AMRAP – Reps)
2 min Max Empty Bar Thrusters 45/35

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Wednesday, 02/19/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

For Time:

2 Rounds

30 Double Unders

5 Power Cleans

3 Bar Muscle-Ups

Rest 1 min

2 Rounds

30 Double Unders

5 Power Cleans

3 Bar Muscle-Ups

Rest 2 min

2 Rounds

30 Double Unders

5 Power Cleans

3 Bar Muscle-Ups

Rest 3 min

2 Rounds

30 Double Unders

5 Power Cleans

3 Bar Muscle-Ups

Rx: 165/115

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CrossFit WOD, February 19, 2020

Wednesday, 02/19/20

Metcon (Time)
For Time:
2 Rounds
30 Double Unders
5 Power Cleans
3 Bar Muscle-Ups
Rest 1 min

2 Rounds
30 Double Unders
6 Power Cleans
3 Bar Muscle-Ups
Rest 2 min

2 Rounds
30 Double Unders
6 Power Cleans
3 Bar Muscle-Ups
Rest 3 min

2 Rounds
30 Double Unders
6 Power Cleans
3 Bar Muscle-Ups

Rx: 165/115

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Tuesday, 02/18/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Amrap 14:

12 DB Hang Clean & Jerk (alternate every 6)

10 DB Facing Burpees

B: Metcon (No Measure)

4 Rounds For Quality:

20 Sec. Chin Over Bar Hold

20 Sec. Handstand Hold

20 Sec. Hollow Hold
Scale with shorter hold, just accumulate what you can. May Scale HSH with OH DB Hold, focus on position and extension.

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CrossFit WOD, February 18, 2020

Tuesday, 02/18/20

Metcon (AMRAP – Rounds and Reps)
Amrap 14:
12 DB Hang Clean & Jerk (alternate every 6)
10 DB Facing Burpees

Metcon
4 Rounds For Quality:
20 Sec. Chin Over Bar Hold
20 Sec. Handstand Hold
20 Sec. Hollow Hold

Scale with shorter hold, just accumulate what you can. May Scale HSH with OH DB Hold, focus on position and extension.

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Monday, 02/17/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

E2MOM 8:

12 Front Squats (as heavy as possible, same weight)

B: Metcon (Time)

21-15-9

Power Snatch

Overhead Squat

Rx: 105/70

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CrossFit WOD, February 17, 2020

Monday, 02/17/20

Metcon (Weight)
E2MOM 8:
12 Front Squats (as heavy as possible, same weight)
Metcon (Time)
21-15-9
Power Snatch
Overhead Squat
Rx: 105/70

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Friday, 02/14/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

For Time:

20 Burpee Box Overs

30 DB Squats 50/35 (2)

40 Chest 2 Bar Pull-Ups

30 Wall Balls

20/15 AAB Cals
Stagger Start as needed

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CrossFit WOD, February 14, 2020

Friday, 02/14/20

Metcon (Time)
For Time:
20 Burpee Box Overs
30 DB Squats 50/35 (2)
40 Chest 2 Bar Pull-Ups
30 Wall Balls
20/15 AAB Cals

Stagger Start as needed

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Thursday, 02/13/20

Jomo CrossFit – CrossFit

A: Press Complex A: (Weight)

1 Push Press+2 Jerks
7min Cap

A: Metcon (AMRAP – Reps)

6 sets:

2 min Intervals:

10 Push Press 155/105

20 Box Overs 24/20

Max Deadlifts 155/105

Rest 2 min
*Score is Deadlifts

*Jump for Rx

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Wednesday, 02/12/20

Jomo CrossFit – CrossFit


Happy 35th Birthday to this beautiful young lady! If you see her today please tell her happy birthday, give her a hug (she loves them), tell her how awesome her birthday workout was.

A: Metcon (Time)

For Time:

35 Burpee Buy In;

12 Rounds:

8 Lunges (1/2)

5 Hang Snatch 95/65

35 Burpee Buy Out

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Tuesday, 02/11/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

4 Rounds for Time:

5 Squat Cleants

15 Toes 2 Bar

45 Double Unders

Rx: 165/115

Rx+: 225/155

B: Clean Complex A: (1×1)

Remainder of Class, work to heavy:

1 P. Clean+2 Hang S. Clean

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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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