Jomo Crossfit

WOD

Thursday, 09/29/16

A). Warm-Up:

B). Conditioning:

3 Rounds for Time:

800m Run
30 Wall Balls 20/14
5 Snatches #155/105

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Wednesday, 9/28/16

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Tuesday, 09/27/16

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Monday, 09/26/16

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Friday, 9/23/16

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Thursday, 9/22/16

A).  Oly: (15 min)

Work up to heavy complex, form over weight.  When form starts to break down, stop there and practice at the threshold.

Power Clean + Squat Clean + Hang Squat Clean

 

B).  Conditioning:

Amrep 3:

36 Wall Balls, then max:

Power Cleans 135/95

Rest 3 min

Amrep 3:

36 Weighted Step-Ups (1/2) 24/20″, then max:

Single Arm DB Ground to Overhead (40/30)

Rest 3 min

36 KB Swings (55/35), then max:

Strict HSPU

Rest 3 min

 

**Step-Ups Done holding single DB, preferably same weight as G2OH

 

 

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Wednesday, 9/21/16

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Tuesday, 09/20/16

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Monday, 9/19/16

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Friday, 09/16/16

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Thursday, 9/15/16

A). Skill 15 minutes:
Handstands or Handstand Walks

B). Heavy Day:
Overhead Squat:
3-3-3-3-3 for Max Load

Rest maximum amount allowed that will let you finish within the hour. Each set should be an all out effort, don’t start counting your sets of three until you feel you are working at at least 80% max effort on the set.

**Scaling Handstands and Walks for begginers:
•Practice getting upside down against wall,
•Overhead Kettlebell Carry maintaining perfect overhead position.
•Practice maintaining Pike position from a box with a perfectly vertical back.

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Wednesday, 9/14/16

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A). Warm-Up:

B). Oly Work:

15 min. Work to Heavy Hang POWER Clean

C). Conditioning:

Stations 40 seconds on/20 Seconds Rest:

4 Rounds, 1 minute rest between rounds:

Handstand Push-Ups

Box Jumps/Step-Ups (24/20)

Weighted Situps (25/15lbs)

Burpees to Plate, (45lb Plate)

***Notes: Wtd Situps: Plate must be verticle at all times

HSPU: Scale with Strict Press or Perfect Push-Ups

Burpee: Stand Vertical and jump onto plate

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Tuesday, 09/13/2016

 

if you finish all 9 rounds of WOD, your score is time finished.

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Monday, 9/12/16

remember-9-11-01

 

 

 

 

 

 

 

 

 

 

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Friday, 09/07/16

Good luck the Chelsey and the Midwestern Built group in Minnesota at the 2016 Granite Games this weekend.

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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:

5:30am, 10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm

Saturday:

9am Open Gym, 10am Team Workout

Fundamentals: Monday and Wednesday 7:00pm (Currently Unavailable due to reprogramming)

 

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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              Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi

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              Contact Info

              417-529-0308

              jomocrossfit@gmail.com

              3510 Red Iron Dr. Webb City, MO 64870

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