Jomo Crossfit

WEDNESDAY, 04/01/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) 10 MIN EZ PACE: 300M JOG OR 1 MIN JUMPING JACKS 10 PASS THROUGHTS 1 MIN PVC SHOULDER STRETCH EACH SIDE 5 PERFECT PUSHUPS 10 LEG LIFTS 10 SCORPIONS A: Metcon (Time) ZERO EQUIPMENT WORKOUT: 4 ROUNDS FOR TIME: 20 MOUNTAIN CLIMBERS (1,1) 20 ALTERNATING V-UPS (1,1) […]

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CrossFit WOD, April 1, 2020

WEDNESDAY, 04/01/20 Warm-up 10 MIN EZ PACE: 300M JOG OR 1 MIN JUMPING JACKS 10 PASS THROUGHTS 1 MIN PVC SHOULDER STRETCH EACH SIDE 5 PERFECT PUSHUPS 10 LEG LIFTS 10 SCORPIONS Metcon (Time) ZERO EQUIPMENT WORKOUT: 4 ROUNDS FOR TIME: 20 MOUNTAIN CLIMBERS (1,1) 20 ALTERNATING V-UPS (1,1) 20 BURPEES 20 WOOD CHOPPERS (10 […]

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Tuesday, 03/31/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) Warm-Up: ROMWOD, THEN: 1 MIN JUMPING JACKS 1 MIN HIGH KNEES 1 MIN BUTT KICKS 1 MIN ALTERNATING LATERAL SQUATS 1 MIN INCH WORM WALKOUTS (NO PUSH-UP) A: Metcon (Time) NO EQUIPMENT WORKOUT: 1). STRENGTH: 3X10 JUMPING LUNGES FOR HEIGHT, GO SLOW 100% EFFORT 3X5 PAUSING JUMPS […]

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CrossFit WOD, March 31, 2020

Tuesday, 03/31/20 Warm-up Warm-Up: ROMWOD, THEN: 1 MIN JUMPING JACKS 1 MIN HIGH KNEES 1 MIN BUTT KICKS 1 MIN ALTERNATING LATERAL SQUATS 1 MIN INCH WORM WALKOUTS (NO PUSH-UP) Metcon (Time) NO EQUIPMENT WORKOUT: 1). STRENGTH: 3X10 JUMPING LUNGES FOR HEIGHT, GO SLOW 100% EFFORT 3X5 PAUSING JUMPS SQUAT, HOLD BOTTOM POSITION WITH TENSION […]

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Monday, 03/30/2020

Jomo CrossFit – CrossFit A: Metcon (Time) Limited Equipment Workout: A). Warm-Up: -Jog 5 min- Then 4 Rounds: 10 Pass Throughs 10 Plank Shoulder Taps 5 Inch Worms B). Pump Session: 3×12 of Each: Curls Overhead Extension Bent Over Row Press C). Conditioning: Every 5min for 5 Rounds: Run 400m 12 Push Press 12 Dips […]

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CrossFit WOD, March 30, 2020

Monday, 03/30/2020 Metcon (Time) Limited Equipment Workout: A). Warm-Up: -Jog 5 min- Then 4 Rounds: 10 Pass Throughs 10 Plank Shoulder Taps 5 Inch Worms B). Pump Session: 3×12 of Each: Curls Overhead Extension Bent Over Row Press C). Conditioning: Every 5min for 5 Rounds: Run 400m 12 Push Press 12 Dips (Chair or Bench) […]

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FRIDAY, 03/27/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) WARM-UP: 2 MIN HAMSTRING STRETCH 2 MIN EACH CALF STRETCH 2 MIN COUCH STRETCH (1 MIN EACH SIDE) 2 MIN MAX JUMPING JACKS A: Metcon (Time) NO EQUIPMENT WORKOKUT: FOR TIME: 50-40-30-20-10 LUNGES (1,2) PLANK BURPEES MTN CLIMBERS (1,1) B: Metcon (Time) LIMITED EQUIPMENT WORKOUT: FOR TIME: […]

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CrossFit WOD, March 27, 2020

FRIDAY, 03/27/20 Warm-up WARM-UP: 2 MIN HAMSTRING STRETCH 2 MIN EACH CALF STRETCH 2 MIN COUCH STRETCH (1 MIN EACH SIDE) 2 MIN MAX JUMPING JACKS Metcon (Time) NO EQUIPMENT WORKOKUT: FOR TIME: 50-40-30-20-10 LUNGES (1,2) PLANK BURPEES MTN CLIMBERS (1,1) Metcon (Time) LIMITED EQUIPMENT WORKOUT: FOR TIME: 50-40-30-20-10 WEIGHTED SQUATS BURPEES DOUBLE UNDERS

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THURSDAY, 03/26/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) WARM-UP: ROMWOD, THEN: 4 ROUNDS 20 PLANK SHOULDER TAPS 10 SITUPS 10 BROOM PASS THROUGHS A: Metcon (AMRAP – Rounds and Reps) NO EQUIPMENT WORKOUT: AMRAP 15: 10 PUSH-UPS 10 LEG LIFTS 10 SKATERS EACH LEG 10 SIDE PLANK REACH THROUGH EACH SIDE B: Metcon (AMRAP – […]

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CrossFit WOD, March 26, 2020

THURSDAY, 03/26/20 Warm-up WARM-UP: ROMWOD, THEN: 4 ROUNDS 20 PLANK SHOULDER TAPS 10 SITUPS 10 BROOM PASS THROUGHS Metcon (AMRAP – Rounds and Reps) NO EQUIPMENT WORKOUT: AMRAP 15: 10 PUSH-UPS 10 LEG LIFTS 10 SKATERS EACH LEG 10 SIDE PLANK REACH THROUGH EACH SIDE Metcon (AMRAP – Rounds and Reps) LIMITED EQUIPMENT WORKOUT: AMRAP […]

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