Jomo Crossfit

Friday, 7/20/18

A). EMOM 10: •5 Front Squats from Floor •Max Pistols in 30 Seconds (Scale with step-ups or pistol variations) B).  Metcon: ”PEANUTS” AMRAP 7: Max Thrusters 185/125,  Every break 30 Double Unders (Score is Thrusters)

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Thursday, 7/19,18

For Time: 100 Air Squats 80 C2G Push-UPS 60 Lungres (1/2) 40 Toes 2 Bar  20 DB Snatch 40/30 10 Bar Muscle UPS  Rx+ wear a vest 

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Wednesday, 7/18/18

A).  Strength: EMOM 10: -5 Strict Press (AHAP) -Max Strict HSPU in 30 seconds *If you do not have SHSPU, do the hardest gymnastics pressing motion you can complete, remember strength is the goal. B).  MetCon: Stations: 1 Min Each 3 Rounds: Box Jumps 24/20 Snatch 105/70 Wall Balls 20/14 Rest *Jump For RX Score […]

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Tuesday, 7/17/18

A). Conditioning: 3 Rounds For Time: 600m Run (300×2) 40 Burpees 40 Situps

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Monday, 7/16/18

LOGIN TO WODIFY BEFORE CLASS!! Strength: EMOM 10: 1). 5 TNG Cleans 2). Max Strict Pull-Ups or Strict Bar Muscle-Ups in 30 Sec *Put your Clean Weight in for score, note your gymnastics volume in the notes. We will repeat this for 4 weeks so keep track MetCon: Amrap 10: 5 Squat Cleans 135/95 10 […]

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Friday the 13th: AMRAP 13: 13 Snatch #95/65 13 OHS #95/65 13 Bar Over Burpees

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Thursday, 7/12/18

  5 Rounds Max Set Strict Press  Max Set Strict Pull-UPS  Rx: 95/65 Rx+ 135/95 Score is total reps Rest as long as needed between sets. (Scale pull-ups with Strict branded pull-Ups or Bent Over Row with the same weight you are pressing) Extra Credit: Match your total reps in calories on the Assault Bike […]

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Wednesday, 7/11/18

A). Warm-Up: B). Metcon: AMREP 5: Run 600m Max Abmat Situps Rest 1 min AMREP 5: 50 Burpees Max Stationary Lunges (1/2) Rest 1 Min AMREP 5: 150 Double Unders Max Alternating Step-UPS (24/20) Rest 1 Min *Score is Situps+Lunges+Step-UPS (RX+ Wear a vest)

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Tuesday, 7/10

Heavy Day: 5×8 Deadlift *Warm-up in groups of near like strength, and utilize the entire hour to complete this. All 5 sets should be completed at the same weight, as heavy as possible without sacrificing form. Share bars to allow weights needed, Cheer each other on and have some fun with this!  Take long rests […]

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Monday, 7/9/18

All members, please remember we will be in the new facility starting today.  The address is: 501 South Madison Suite D Webb City Mo.  64870  Please Sign into Wodify before Class everyday from now on.  We will be using it to track attendance for future planning and other cool stuff. Please respect the new facility, […]

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