Jomo Crossfit

WOD

Friday, 01/24/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

Complex: 1 Snatch+2 Overhead Squats

(10 min clock, work to heavy)
Compare to 1/3/20 complex of 3 snatch+3 OHS. Should exceed that weight.

A: Metcon (Time)

4 Rounds For Time:

12 Snatches 95/65

12 Overhead Squats

12 Toes 2 Bar

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CrossFit WOD, January 24, 2020

Friday, 01/24/20

Metcon (Weight)
Complex: 1 Snatch+2 Overhead Squats
(10 min clock, work to heavy)

Compare to 1/3/20 complex of 3 snatch+3 OHS. Should exceed that weight.
Metcon (Time)
4 Rounds For Time:
12 Snatches 95/65
12 Overhead Squats
12 Toes 2 Bar

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Thursday, 01/23/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

5 min Max Burpee Box Overs 24/20

-Rest 5 min

4 min Max Burpee Box Overs 24/20

-Rest 4 min

3 min Max Burpee Box Overs 24/20

-Rest 3 min

2 min Max Burpee Box Overs 24/20

-Rest 2 min

1 min Max Burpee Box Overs 24/20

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CrossFit WOD, January 23, 2020

Thursday, 01/23/20

Metcon (AMRAP – Reps)
5 min Max Burpee Box Overs 24/20
-Rest 5 min
4 min Max Burpee Box Overs 24/20
-Rest 4 min
3 min Max Burpee Box Overs 24/20
-Rest 3 min
2 min Max Burpee Box Overs 24/20
-Rest 2 min
1 min Max Burpee Box Overs 24/20

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Wednesday, 01/22/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

EMOM 12: (alternating)

1). Max Strict Pull-Ups

2). 1 Heavy Clean & Jerk
Score you pull-ups in wodify, notate your heaviest c&j in the notes.

B: Metcon (AMRAP – Reps)

Fight Gone Bad(ish):

5 Rounds

1 min Max Bar Muscle-Up

1 min Max Clean & Jerk 155/105

1 min rest

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CrossFit WOD, January 22, 2020

Wednesday, 01/22/20

Metcon (AMRAP – Reps)
EMOM 12: (alternating)
1). Max Strict Pull-Ups
2). 1 Heavy Clean & Jerk

Score you pull-ups in wodify, notate your heaviest c&j in the notes.
Metcon (AMRAP – Reps)
Fight Gone Bad(ish):
5 Rounds
1 min Max Bar Muscle-Up
1 min Max Clean & Jerk 155/105
1 min rest

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Tuesday, 01/21/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

For Time:

10 Rounds for Time:

30 Double Unders

20 Air Squats

10 Burpees

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CrossFit WOD, January 21, 2020

Tuesday, 01/21/20

Metcon (Time)
For Time:
10 Rounds for Time:
30 Double Unders
20 Air Squats
10 Burpees

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Monday, 01/20/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

Push Press:

10min work to heavy double

A: Metcon (Weight)

Push Press:

10min work to heavy double

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

20 Wall Balls (20/14)

20 DB Snatch (50/35)

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CrossFit WOD, January 20, 2020

Monday, 01/20/20

Metcon (Weight)
Push Press:
10min work to heavy double
Metcon (Weight)
Push Press:
10min work to heavy double
Metcon (AMRAP – Rounds and Reps)
Amrap 10:
20 Wall Balls (20/14)
20 DB Snatch (50/35)

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Friday, 01/17/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

Deadlift 5×5 (Same Weight) as heavy as possible
*All sets are unbroken

B: Metcon (AMRAP – Rounds and Reps)

Amrap 8:

6 Deadlifts 225/155

6 Bar Over Burpees

6 Chest 2 Bar Pull-Ups

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CrossFit WOD, January 17, 2020

Friday, 01/17/20

Metcon (Weight)
Deadlift 5×5 (Same Weight) as heavy as possible

*All sets are unbroken
Metcon (AMRAP – Rounds and Reps)
Amrap 8:
6 Deadlifts 225/155
6 Bar Over Burpees
6 Chest 2 Bar Pull-Ups

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Thursday, 01/16/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

For Time:

50 Lunges (1/2)

40 DB Snatch (50/35)

30 Burpees

20 Pistols (1/2)

10 Bar Muscle-Ups

20 Pistols

30 Burpees

40 DB Snatch

50 Lunges

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CrossFit WOD, January 16, 2020

Thursday, 01/16/20

Metcon (Time)
For Time:
50 Lunges (1/2)
40 DB Snatch (50/35)
30 Burpees
20 Pistols (1/2)
10 Bar Muscle-Ups
20 Pistols
30 Burpees
40 DB Snatch
50 Lunges

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Wednesday, 01/15/20

Jomo CrossFit – CrossFit

A: Front Squat (10-8-6-4-2)

Complete 5 Sets, ascending in weight as the reps decrease.

B: Metcon (Time)

For Time:

50 Double Unders

2 Cleans

40 Double Unders

4 Cleans

30 Double Unders

6 Cleans

20 Double Unders

8 Cleans

10 Double Unders

10 Cleans

RX: 185/125

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