Jomo Crossfit

WOD

Friday, 5/22/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

COMPLETE ALTERNATING SETS OF:

4X8 STRICT PULL-UPS (AS SLOW AS POSSIBLE, UNBROKEN, MAY ADD WEIGHT)

4X8 BANDED OR WEIGHTED PUSH-UPS (SLOW AND CONTROLLED)
*SCALING PULL-UPS:

1. BANDED STRICT PULL-UPS

2. SUPINE PULL-UPS

*SCALING PUSH-UPS:

1. 3 SECOND NEGATIVES MAINTAINING HOLLOW POSITION ALL THE WAY TO THE FLOOR.

B: Metcon (Time)

RX+ WORKOUT:

4 Rounds

3 Ring Muscle Ups

6 Snatch 165/115

63 Double Unders

C: Metcon (Time)

RX Workout:

4 Rounds:

46 Double Unders

6 Snatch 135/95

4 Bar Muscle-Ups

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CrossFit WOD, May 22, 2020

Friday, 5/22/20

Metcon (AMRAP – Reps)
COMPLETE ALTERNATING SETS OF:
4X8 STRICT PULL-UPS (AS SLOW AS POSSIBLE, UNBROKEN, MAY ADD WEIGHT)
4X8 BANDED OR WEIGHTED PUSH-UPS (SLOW AND CONTROLLED)

*SCALING PULL-UPS:
1. BANDED STRICT PULL-UPS
2. SUPINE PULL-UPS

*SCALING PUSH-UPS:
1. 3 SECOND NEGATIVES MAINTAINING HOLLOW POSITION ALL THE WAY TO THE FLOOR.

Metcon (Time)
RX+ WORKOUT:
4 Rounds
3 Ring Muscle Ups
6 Snatch 165/115
63 Double Unders
Metcon (Time)
RX Workout:
4 Rounds:
46 Double Unders
6 Snatch 135/95
4 Bar Muscle-Ups

Read more

Thursday, 05/21/20

Jomo CrossFit – CrossFit

A: Metcon (No Measure)

EMOM 25:

1). 40 sec Max Cal Machine (Bike or Row)

2). 5 Heavy Hang Cleans Unbroken

3). 10 Burpees

4). Max Hand Stand Walk, Practice, or Hold

5). REST

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CrossFit WOD, May 21, 2020

Thursday, 05/21/20

Metcon
EMOM 25:
1). 40 sec Max Cal Machine (Bike or Row)
2). 5 Heavy Hang Cleans Unbroken
3). 10 Burpees
4). Max Hand Stand Walk, Practice, or Hold
5). REST

Read more

Wednesday, 05/20/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

4 Alternating Sets of:

8 Back Squat

8 Weighted Step-Ups (20 inches)
Score back squat, notate step-ups in notes

B: Metcon (Time)

For Time:

5 Rounds,

100 ft Walking Lunge

50 Air Squats
RX+ Wear a Vest

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CrossFit WOD, May 20, 2020

Wednesday, 05/20/20

Metcon (Weight)
4 Alternating Sets of:
8 Back Squat
8 Weighted Step-Ups (20 inches)

Score back squat, notate step-ups in notes
Metcon (Time)
For Time:
5 Rounds,
100 ft Walking Lunge
50 Air Squats

RX+ Wear a Vest

Read more

Tuesday, 05/19/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Amrap 20:

300m Run (beginning of 1st FedEx Driveway)

10 Pull-Ups

10 DB Snatch 50/35

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CrossFit WOD, May 19, 2020

Tuesday, 05/19/20

Metcon (AMRAP – Rounds and Reps)
Amrap 20:
300m Run (beginning of 1st FedEx Driveway)
10 Pull-Ups
10 DB Snatch 50/35

Read more

Monday, 05/18/20

Jomo CrossFit – CrossFit

A: Metcon (Weight)

Strength: Complete Alternating Sets of:

4×8 Strict Press (AHAP)

4×8 Bent Over Row (AHAP)
*Do this in groups of like strength, focus on effort and weight.

*Put S. Press weight in for score, put Row weight in Notes.

B: Metcon (Time)

For Time:

21 Snatch 75/55

21 Front Squats

21 Bar Over Burpees

15 Snatch 75/55

15 Front Squats

15 Bar Over Burpees

9 Snatch 75/55

9 Front Squats

9 Bar Over Burpees

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CrossFit WOD, May 18, 2020

Monday, 05/18/20

Metcon (Weight)
Strength: Complete Alternating Sets of:
4×8 Strict Press (AHAP)
4×8 Bent Over Row (AHAP)

*Do this in groups of like strength, focus on effort and weight.

*Put S. Press weight in for score, put Row weight in Notes.

Metcon (Time)
For Time:
21 Snatch 75/55
21 Front Squats
21 Bar Over Burpees
15 Snatch 75/55
15 Front Squats
15 Bar Over Burpees
9 Snatch 75/55
9 Front Squats
9 Bar Over Burpees

Read more

Friday, 05/15/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10 Min Amrap:

6 Deadlifts

4 Cleans

2 Shoulder 2 Overhead

Rx: 185/125

RX-: 205/140

Rx+: 225/155
*If Scaling, base your weight off of the heaviest weight you think you could do 2 reps unbroken on S2OH. Weight over Volume.

Notate RX- in your notes

A: Metcon (AMRAP – Rounds and Reps)

10 Min Amrap:

6 Deadlifts

4 Cleans

2 Shoulder 2 Overhead

Rx: 185/125

RX-: 205/140

Rx+: 225/155
*If Scaling, base your weight off of the heaviest weight you think you could do 2 reps unbroken on S2OH. Weight over Volume.

Notate RX- in your notes

B: Metcon (No Measure)

Home WODs:

Zero Equipment WOD:

5 Sets

Max Unbroken Push-Ups

20 Glute Bridges, flex at top as hard as possible

10 Chair Dips
focus on quality

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CrossFit WOD, May 15, 2020

Friday, 05/15/20

Metcon (AMRAP – Rounds and Reps)
10 Min Amrap:
6 Deadlifts
4 Cleans
2 Shoulder 2 Overhead
Rx: 185/125
RX-: 205/140
Rx+: 225/155

*If Scaling, base your weight off of the heaviest weight you think you could do 2 reps unbroken on S2OH. Weight over Volume.

Notate RX- in your notes

Metcon
Home WODs:
Zero Equipment WOD:
5 Sets
Max Unbroken Push-Ups
20 Glute Bridges, flex at top as hard as possible
10 Chair Dips

focus on quality

Read more

Thursday, 05/14/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

Class WOD & Home WOD:

6 Rounds for time:

400m Run

24 Air Squats

24 Leg Lifts

24 Alternating Lunges

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CrossFit WOD, May 14, 2020

Thursday, 05/14/20

Metcon (Time)
Class WOD & Home WOD:

6 Rounds for time:
400m Run
24 Air Squats
24 Leg Lifts
24 Alternating Lunges

Read more

Wednesday, 05/13/20

Jomo CrossFit – CrossFit

A: Metcon (No Measure)

EMOM 24:

-MIN 1:

1 P. Snatch + 1 Squat Snatch (HEAVY)

-MIN 2:

40 Sec Max DB Step-Ups

(AHAP)

-MIN 3:

Max Chest 2 Ground Push-Ups

-MIN 4:

REST
*Focus on quality over all else, then weight.

*Feel Free To scale Push-Ups up to Ring Dips if you can muscle up to the rings lol.

B: Metcon (AMRAP – Rounds and Reps)

HOME WODS:

-ZERO EQPUIPMENT WORKOUT:

20 MIN AMRAP:

100 SINGLES OR 50 DUBS (IF NO ROPE DO HOPS IN PLACE)

10 C2G PUSH-UPS

10 STRICT SITUPS (NO ARMS)

RUN 200M

-LIMITED EQUIPMENT WORKOUT:

AMRAP 20:

50 DOUBLE UNDERS OR 100 SINGLES OR 50 HOPS IN PLACE IF NO ROPE

10 STRICT PRESS

10 STRICT SITUPS (NO ARMS)

RUN 200M

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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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