Jomo Crossfit

WOD

CrossFit WOD, August 23, 2019

Friday, 08/23/19

Back Squat Week 4 (Long Cycle): (4×2)
90% of 1RM
Metcon (AMRAP – Reps)
4 Rounds,
Amrap 2:
5 Squat Cleans 185/125
5 Bar Muscle-Ups
Max Burpees
Rest 2 min

*Score is total Burpees

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CrossFit WOD, August 22, 2019

Thursday, 08/22/19

Metcon (AMRAP – Reps)
5 Rounds:
40on/20off:
Assault Bike Cal
DB Push Press (5/5) 50/35
Box Overs 24/20
Weighted Situps 25/15

*Alternate every 5 reps on the DB PPress
*WTD Situps are with a plate, arms Extended towards the ceiling the entire time.

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Thursday, 08/22/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

5 Rounds:

40on/20off:

Assault Bike Cal

DB Push Press (5/5) 50/35

Box Overs 24/20

Weighted Situps 25/15
*Alternate every 5 reps on the DB PPress

*WTD Situps are with a plate, arms Extended towards the ceiling the entire time.

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CrossFit WOD, August 21, 2019

Wednesday, 8/21/19

Snatch Week 4 (Long Cycle): (4×2)
90%
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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Wednesday, 8/21/19

Jomo CrossFit – CrossFit

A: Snatch Week 4 (Long Cycle): (4×2)

90%

B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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CrossFit WOD, August 20, 2019

Tuesday, 8/20/19

Metcon (AMRAP – Reps)
1 set Max Strict Pull ups, then 3 sets of 65% of max set
Metcon (Time)
3 Rounds:
300m Run
21 Pull-Ups
15 Burpees
9 SHSPU

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Tuesday, 8/20/19

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

1 set Max Strict Pull ups, then 3 sets of 65% of max set

B: Metcon (Time)

3 Rounds:

300m Run

21 Pull-Ups

15 Burpees

9 SHSPU

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CrossFit WOD, August 19, 2019

Monday, 8/19/19

I cannot express my gratitude enough to each and every sponsor on this banner. We could not do what we do without you, it means more than you all know.
Clean & Jerk Week 3 (Long Cycle): (4×3)
85%
MOOSE: (Time)
3 Deadlifts
6 Power Cleans
9 Squat Cleans
12 Front Squats
15 Thrusters
RX:135/95

**Complete this workout as a Spin-Cycle.
3
3/6
3/6/9
3/6/9/12
3/6/9/12/15

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Monday, 8/19/19

Jomo CrossFit – CrossFit


I cannot express my gratitude enough to each and every sponsor on this banner. We could not do what we do without you, it means more than you all know.

A: Clean & Jerk Week 3 (Long Cycle): (4×3)

85%

B: MOOSE: (Time)

3 Deadlifts

6 Power Cleans

9 Squat Cleans

12 Front Squats

15 Thrusters

RX:135/95

**Complete this workout as a Spin-Cycle.

3

3/6

3/6/9

3/6/9/12

3/6/9/12/15

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CrossFit WOD, August 16, 2019

Friday (HOME WOD), 8/16/19

Thank you from the bottom of my heart to all of our amazing Members, Sponsors, Volunteers, and Athletes! None of this would be possible without each and everyone of you. I will continue to do my best to improve your lives as much as you all improve mine!

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Friday (HOME WOD), 8/16/19

Jomo CrossFit – CrossFit


Thank you from the bottom of my heart to all of our amazing Members, Sponsors, Volunteers, and Athletes! None of this would be possible without each and everyone of you. I will continue to do my best to improve your lives as much as you all improve mine!

Metcon (No Measure)

A) Option 1:

4 Rounds for time:

400m run

40 Squats

25 Push ups

B). Option 2:

Amrap 15:

10 Burpees

20 Sit-ups

30 Squats

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CrossFit WOD, August 15, 2019

Thursday

Metcon (AMRAP – Reps)
2min on/ 1mln off:
3 rounds:
•2 min Cal Bike
-1 min rest
•2 min cal row
-1 min rest
•2 min Sprints (10meter)
1 min rest

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Thursday

Jomo CrossFit – CrossFit

A). : Metcon (AMRAP – Reps)

2min on/ 1mln off:

3 rounds:

•2 min Cal Bike

-1 min rest

•2 min cal row

-1 min rest

•2 min Sprints (10meter)

1 min rest

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CrossFit WOD, August 14, 2019

Wednesday, 8/14/19

WodFest is this weekend, we will not be having class Friday or Saturday. Please come out and support all the athletes. There will be vendors, food trucks, Alberto Dishing out sweet sweet coffee, Flag City Brewery, and a Live DJ!
Clean Week 3 (Long Cycle): (4×3)
85%
Metcon (AMRAP – Rounds and Reps)
Amrap 9:
7 Thrusters 95/65
35 Double Unders

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Wednesday, 8/14/19

Jomo CrossFit – CrossFit


WodFest is this weekend, we will not be having class Friday or Saturday. Please come out and support all the athletes. There will be vendors, food trucks, Alberto Dishing out sweet sweet coffee, Flag City Brewery, and a Live DJ!

A: Clean Week 3 (Long Cycle): (4×3)

85%

B: Metcon (AMRAP – Rounds and Reps)

Amrap 9:

7 Thrusters 95/65

35 Double Unders

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

              417-437-1007

              jomocrossfit@gmail.com

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