Jomo Crossfit

Friday, 9/21/18

  A)  Strength: Back Squat 4×5 @ 85% B)  Conditioning: 8 Minutes: Max Wall Balls, EMOM complete 5 Deadlifts Rx: 225/155 Rx+: 275/195 Run 2 heats in larger classes Score is total wall balls, do not do Deadlifts at “0”

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Thursday, 9/20/18

A). Strength: Clean 4×3 (85%)   B).  Conditioning: For Time: 100 Double Unders Run 1 Mile 100 Double Unders (20min Cap) *1 Mile: Run Out back, down the hill directly behind the parking lot, turn and run south on Jefferson to 13th Street, then back.  

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Wednesday, 9/19/18

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Rx: 50/35 (Box 24/20) Time cap: 20 minutes (Run 2 heats in larger classes)

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Tuesday, 9/18/18

A: Front Squat (3×6 @ 80%) B: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Monday, 9/17/18

A: Snatch (3×4@ 80%) B: Metcon (Time) 4 Rounds for Time: 300m Run 12 Snatch 105/70

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Friday, 9/14/18

HAPPY 18th Birthday Shannon!!!!!!!!!!!!!!!!!!!!!!!!! A: Shoulder Press (3×6 @ 80%) “Strict” B: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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Thursday, 9/13/18

A: Back Squat (3×6 @ 80%) B: Metcon (Time) 3 Rounds for Time: G -7 BMU U -21 Push-Ups S -19 Situps A -1 Snatch 135/95 N -9 KB Swings 70/55 O -10 S2OH 135/95 S -19 Situps *Please join us after 6pm for Amazing Pizza (low carb available), and Drinks at Gusano’s for Jomo […]

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Wednesday, 9/12/18

A: Clean and Jerk (3×4 @ 80%) B: Metcon (AMRAP – Rounds and Reps) Amrap 8: 35 Double Unders 10 DB Clean & Jerk *Must do all 10 DBCJ with same arm, switch arms each round. Rx+: 50/35 Rx: 40/30

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Conditioning: “8:46am 9/11” 4 Rounds for Time: 8 Thrusters 115/75 400m Run 6 Box Jumps 24/20 9 Toes 2 Bar 11 Burpees 9/11 is something that none of us will ever forget.  I felt obligated to give it its own HERO type workout.  The numbers represent: 4 rounds: 4 coordinated attacks. 8/4/6= 8:46 time of […]

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Monday, 9/10/18

Assault Bike Fun! Please Login to Wodify anytime before your class today! A: Front Squat (3X8 @ 75%) B: Metcon (AMRAP – Reps) 3 Rounds: Stations 1min each Assault Bike Calories DB Lunges 50/35 (2DB) Row Calories Strict Pull-Ups Rest

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