Jomo Crossfit

WOD

Wednesday, 8/24/16

***Gymnastics Practice:

Practice Muscle-Up form, or Pull-Up form.  Your coach will give you drills based on skill level.

***After Conditioning:

Work on anything you want, just finish and clean up before next class.

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Tuesday, 8/23/16

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Monday, 8/22/16

snatchmiracle

Please Note:

Today begins a two week process of testing our lifts.  We will be working to a heavy single on Monday, Tuesday, Thursday, and Friday this week and next.

The approximate schedule is as follows:

This week: Mon/Snatch, Tues/B. Squat, Thurs/Clean, Fri/Bench

Next Week: Mon/Clean & Jerk, Tues/F. Squat, Thurs/Deadlift, Fri/P. Press

If you have not been lifting consistently or are nursing an injury, do not feel like you have to work to a max effort.  Scale as needed and be smart, you can always make the maxes up on the next go around.

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Friday, 08/19/16

Thank you TF Metal Works for the awesome fat bars!

Thank you TF Metal Works for the awesome fat bars!

A). Strength:
Front Squat: 4×4 (70%)

B). Conditioning:
AMRAP 8:

8 Hang Cleans (Fat Bar) #110/70
8 Shoulder 2 OH (Fat Bar) #110/70
8 Toes 2 Bar

(If you haven’t used a fat bar before, test it out before the workout. Ask the coach for assistance, it is much different, and harder than a barbell. Scale as needed.)

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Thursday, 8/18/16

A). Strength:
Clean & Jerk: 4×4 (70%)

B). Conditioning:

Emom 08:
1). 100m Run (North Door, around island to bottom of Driveway)
2). 15-18 Wall Balls

Emom 08:
1). 18/15 Cal Row (Scale to 15/12)
2). 7-10 Burpees box jumps

Emom 08:
1). 40 Double Unders
2). 10 Hang Squat Cleans #95/65

**Rest 2 min between each emom

(Scaling option is just a suggestion, scale as needed)

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Wednesday, 08/17/16

A). Strength:

Push Press: 4×4 (70%)

B). Conditioning:

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Tuesday, 08/16/16

A). Strength:
Back Squat 4×4 (70-75%)

B). Conditioning: 4 Rounds
Stations 40on /20off

Rig Burpees
Deadlifts #185/125
Box Overs (24/20)
DB Snatch (1,2) #40/30

Score is reps

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Monday, 08/15/16

This years WodFest Podiums, Congrats everyone!!

This years WodFest Podiums, Congrats everyone!!

A). Strength:
Emom 12:
1. 5-8 Strict Pull-Ups
2. 2 Snatches 70-75%

B). Conditioning:
5 Rounds:
40 Double Unders
20 Situps
20 Push-Ups

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Friday, 08/12/16

***Remember, WodFest is Saturday, we will not have class.  So please come out and support our local CrossFIt community!  There will be some amazing athletes from JOMO and all over the Midwest competing, approximately 160 of them.  There will be a live DJ and vendors with awesome food, clothing, supplements, and all sorts of stuff there as well!  We will be inside with air conditioning at the Joplin Convention and Trade Center. 8Am-4pm

A). Strength:
Front Squats: 4×1 (95%)

B). Conditioning:

30 Toes 2 Bar
15 Power Cleans #155/105
20 Toes 2 Bar
10 Clean & Jerk #155/105
10 Toes 2 Bar
5 Squat Clean Thrusters #155/105

1…..MORE……Day!!!!!!! Check out last years video:

 

 

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Thursday, 8/11/16

Thank you everyone for making WodFest possible this year, remember no class on Saturday:

image
A). Strength:
Clean & Jerk: 4×1 (95%)

B). Barbell Conditioning: (work in groups)

4 Rounds of this complex with heaviest weight possible: should take most of class:
Rest as needed between sets:

3 Deadlifts
2 Hang Cleans
1 Squat Clean

(WodFest athletes may scale back today, depending on how you feel and the overall loading and volume you are accustomed to. Remember to HYDRATE, Eat, and Sleep a little extra today. You perform Saturday on Thursdays fuel and rest!)

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image
A). Strength:
Push Press: 4×1 (@95%)

B). Conditioning:

21-15-9
Squat Snatch (115/75)
Bar Facing Burpees

(50 Double Unders between each round.)

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Nobis children reppin' JOMO CrossFIt in Chicago!!

Nobis children reppin’ JOMO CrossFIt in Chicago!!

A). Strength:
Back Squat: 4×1 (95%)

B). Conditioning:
AMRep 12:

3 Rounds:
24 Air Squats
16 Push-Ups
12 Pull-Ups
-then-

3 Rounds:
20 Lunges (1,2)
12 Chest 2 Ground Push-Ups
8 Chest 2 Bar Pull-Ups
-then-

3 Rounds
16 Pistols
8 Hand Release Push-Ups
4 Bar Muscle-Ups

If you finish all three rounds of all three stations your score will be the time at which you finish your last BMU, otherwise your score is total reps completed.

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Monday, 08/08/16

1). Strength:
Snatch 4×1 @95% of 1RM

2). Conditioning: “Open Workout 15.4″

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

(we will run 2 heats in most classes for efficiency and so that everyone has a partner to assist in counting and standards.  It gets confusing! Lol)

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Friday, 08/05/16

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Thursday, 08/04/16

A). Strength:

Cleans 4×2 (90%)

B). Conditioning:
2 Rounds:

2min each,
Max Cal Row
Rest 2 min.
Max Clean & Jerk 165/110
Rest 2 min.
Max Alternating DB Snatch 40/30 (1/1)
Rest 2 min.

 

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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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