Jomo Crossfit

WOD

Friday, 08/07/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

Deadlift Pyramid:

10, 8, 6, 4, 2

Ascending Weight

B: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

4 Bar Muscle-Ups

8 Cleans 115/75

Read more

CrossFit WOD, August 7, 2020

Friday, 08/07/20

Metcon (Weight)
Deadlift Pyramid:
10, 8, 6, 4, 2
Ascending Weight
Metcon (AMRAP – Rounds and Reps)
Amrap 10:
4 Bar Muscle-Ups
8 Cleans 115/75

Read more

Thursday, 08/06/20

Jomo CrossFit – CrossFit

A: Phase 4, Week 8, Day 3: Strength (Weight)

Strict Press Pyramid

Ascending Weight:

10, 8, 6, 4, 2

B: Metcon (AMRAP – Reps)

1). 4min Amrep:

20 Cal Bike

20 Burpees

Rest 1 min

2). 4min Amrep:

20 Cal Row

20 Box Overs 24/20

Rest 1 min

3). 4min Amrep:

20 KBS 70/55

20 Strict Press 45/35

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Wednesday, 08/05/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

35 Double Unders

15 Toe 2 Bar

15 Squat Snatch

35 Double Unders

15 Toe 2 Bar

12 Squat Snatch

35 Double Unders

09 Toe 2 Bar

15 Squat Snatch

06 Double Unders

15 Toe 2 Bar

03 Squat Snatch

Rx: 135/95

Read more

CrossFit WOD, August 5, 2020

Wednesday, 08/05/20

Metcon (Time)
35 Double Unders
15 Toe 2 Bar
15 Squat Snatch
35 Double Unders
15 Toe 2 Bar
12 Squat Snatch
35 Double Unders
09 Toe 2 Bar
15 Squat Snatch
06 Double Unders
15 Toe 2 Bar
03 Squat Snatch
Rx: 135/95

Read more

Tuesday, 08/04/20

Jomo CrossFit – CrossFit

B: Metcon (AMRAP – Rounds and Reps)

Amrap 12:

200m run

12 burpees

A: Phase 4, Week 8, Day 2: Strength (Weight)

Back Squat Pyramid:

Ascending weight:

10, 8, 6, 4, 2

Read more

CrossFit WOD, August 4, 2020

Tuesday, 08/04/20

Phase 4, Week 8, Day 2: Strength (Weight)
Back Squat Pyramid:
Ascending weight:
10, 8, 6, 4, 2
Metcon (AMRAP – Rounds and Reps)
Amrap 12:
200m run
12 burpees

Read more

Monday, 08/03/20

Jomo CrossFit – CrossFit

A: Phase 4, Week 8, Day 1: Strength (Weight)

Pyramid Climbing (Final Week):

Bench Press, Ascending:

10, 8, 6, 4, 2

B: Metcon (Time)

For Time:

100 Double Unders

50 Deadlifts 165/115

40 Chest 2 Ground Push-Ups

30 Cleans 165/115

20 Chest 2 Bar Pull-Ups

10 Cal Bike

Read more

CrossFit WOD, August 3, 2020

Monday, 08/03/20

Phase 4, Week 8, Day 1: Strength (Weight)
Pyramid Climbing (Final Week):
Bench Press, Ascending:
10, 8, 6, 4, 2
Metcon (Time)
For Time:
100 Double Unders
50 Deadlifts 165/115
40 Chest 2 Ground Push-Ups
30 Cleans 165/115
20 Chest 2 Bar Pull-Ups
10 Cal Bike

Read more

Friday, 7/31/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

For Time:

30 Burpee Buy In,

3 Rounds;

20 Air Squats

10 DB Shoulder 2 OH each Side (50/35)

5 Bar Muscle Ups,

30 Burpee, Buy Out

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CrossFit WOD, July 31, 2020

Friday, 7/31/20
For Time:
30 Burpee Buy In,
3 Rounds;
20 Air Squats
10 DB Shoulder 2 OH each Side (50/35)
5 Bar Muscle Ups,
30 Burpee, Buy Out

Read more

Thursday, 7/30/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

2 Rounds:

50 Double Unders

40 Cal Row

30 Push-Ups

20 Toe 2 BR

10 Snatch 115/75

Read more

Wednesday, 7/29/20

Jomo CrossFit – CrossFit

A: Phase 3, Week 7, Day 4: (Weight)

Four Alternating Sets of:

14 Deadlifts

50ft Lunge

B: Metcon (AMRAP – Rounds and Reps)

Amrep 12:

30 DB Squat

20 DB Snatch

10 Burpee Over DB

50/35

B: Metcon (AMRAP – Rounds and Reps)

Amrep 12:

30 DB Squat

20 DB Snatch

10 Burpee Over DB

50/35

Read more

CrossFit WOD, July 29, 2020

Wednesday, 7/29/20

Phase 3, Week 7, Day 4: (Weight)
Four Alternating Sets of:
14 Deadlifts
50ft Lunge
Metcon (AMRAP – Rounds and Reps)
Amrep 12:
30 DB Squat
20 DB Snatch
10 Burpee Over DB
50/35

Read more

Tuesday, 7/28/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

Every 5 min for 5 Rounds:

300m Run

12 C2B Pull-Ups

9 Hang Cleans 135/95

*Score is your Slowest Round

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

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              3231 Enterprise Avenue, Joplin Mo. 64801