Jomo Crossfit

WOD

CrossFit WOD, August 23, 2019

Friday, 08/23/19 Back Squat Week 4 (Long Cycle): (4×2) 90% of 1RM Metcon (AMRAP – Reps) 4 Rounds, Amrap 2: 5 Squat Cleans 185/125 5 Bar Muscle-Ups Max Burpees Rest 2 min *Score is total Burpees

Read more

CrossFit WOD, August 22, 2019

Thursday, 08/22/19 Metcon (AMRAP – Reps) 5 Rounds: 40on/20off: Assault Bike Cal DB Push Press (5/5) 50/35 Box Overs 24/20 Weighted Situps 25/15 *Alternate every 5 reps on the DB PPress *WTD Situps are with a plate, arms Extended towards the ceiling the entire time.

Read more

Thursday, 08/22/19

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) 5 Rounds: 40on/20off: Assault Bike Cal DB Push Press (5/5) 50/35 Box Overs 24/20 Weighted Situps 25/15*Alternate every 5 reps on the DB PPress *WTD Situps are with a plate, arms Extended towards the ceiling the entire time.

Read more

CrossFit WOD, August 21, 2019

Wednesday, 8/21/19 Snatch Week 4 (Long Cycle): (4×2) 90% CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Read more

Wednesday, 8/21/19

Jomo CrossFit – CrossFit A: Snatch Week 4 (Long Cycle): (4×2) 90% B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Read more

CrossFit WOD, August 20, 2019

Tuesday, 8/20/19 Metcon (AMRAP – Reps) 1 set Max Strict Pull ups, then 3 sets of 65% of max set Metcon (Time) 3 Rounds: 300m Run 21 Pull-Ups 15 Burpees 9 SHSPU

Read more

Tuesday, 8/20/19

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) 1 set Max Strict Pull ups, then 3 sets of 65% of max set B: Metcon (Time) 3 Rounds: 300m Run 21 Pull-Ups 15 Burpees 9 SHSPU

Read more

CrossFit WOD, August 19, 2019

Monday, 8/19/19 I cannot express my gratitude enough to each and every sponsor on this banner. We could not do what we do without you, it means more than you all know. Clean & Jerk Week 3 (Long Cycle): (4×3) 85% MOOSE: (Time) 3 Deadlifts 6 Power Cleans 9 Squat Cleans 12 Front Squats 15 […]

Read more

Monday, 8/19/19

Jomo CrossFit – CrossFit I cannot express my gratitude enough to each and every sponsor on this banner. We could not do what we do without you, it means more than you all know. A: Clean & Jerk Week 3 (Long Cycle): (4×3) 85% B: MOOSE: (Time) 3 Deadlifts 6 Power Cleans 9 Squat Cleans […]

Read more

CrossFit WOD, August 16, 2019

Friday (HOME WOD), 8/16/19 Thank you from the bottom of my heart to all of our amazing Members, Sponsors, Volunteers, and Athletes! None of this would be possible without each and everyone of you. I will continue to do my best to improve your lives as much as you all improve mine!

Read more

Friday (HOME WOD), 8/16/19

Jomo CrossFit – CrossFit Thank you from the bottom of my heart to all of our amazing Members, Sponsors, Volunteers, and Athletes! None of this would be possible without each and everyone of you. I will continue to do my best to improve your lives as much as you all improve mine! Metcon (No Measure) […]

Read more

CrossFit WOD, August 15, 2019

Thursday Metcon (AMRAP – Reps) 2min on/ 1mln off: 3 rounds: •2 min Cal Bike -1 min rest •2 min cal row -1 min rest •2 min Sprints (10meter) 1 min rest

Read more

Thursday

Jomo CrossFit – CrossFit A). : Metcon (AMRAP – Reps) 2min on/ 1mln off: 3 rounds: •2 min Cal Bike -1 min rest •2 min cal row -1 min rest •2 min Sprints (10meter) 1 min rest

Read more

CrossFit WOD, August 14, 2019

Wednesday, 8/14/19 WodFest is this weekend, we will not be having class Friday or Saturday. Please come out and support all the athletes. There will be vendors, food trucks, Alberto Dishing out sweet sweet coffee, Flag City Brewery, and a Live DJ! Clean Week 3 (Long Cycle): (4×3) 85% Metcon (AMRAP – Rounds and Reps) […]

Read more

Wednesday, 8/14/19

Jomo CrossFit – CrossFit WodFest is this weekend, we will not be having class Friday or Saturday. Please come out and support all the athletes. There will be vendors, food trucks, Alberto Dishing out sweet sweet coffee, Flag City Brewery, and a Live DJ! A: Clean Week 3 (Long Cycle): (4×3) 85% B: Metcon (AMRAP […]

Read more