Jomo Crossfit

WOD

Friday, 10/18/19

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) Amrap 20: 4 Thrusters 100/70lbs 6 T2B 24 Double Unders B: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells C: Crossfit Games Open 20.2 […]

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CrossFit WOD, October 18, 2019

Friday, 10/18/19 Metcon (AMRAP – Rounds and Reps) Amrap 20: 4 Thrusters 100/70lbs 6 T2B 24 Double Unders Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps) […]

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CrossFit WOD, October 17, 2019

Thursday, 10/17/19 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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Thursday, 10/17/19

Jomo CrossFit – CrossFit A: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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CrossFit WOD, October 16, 2019

Wednesday, 10/16/19 Metcon (AMRAP – Reps) 5min AMRAP: 40/30 Cal Row, Max DB C&J 50/35 Rest 5 min 5min AMRAP: 40/30 Cal Bike, Max KBS 70/55 5min AMRAP: 40 Box Jumps, Max Wall Balls

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Wednesday, 10/16/19

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) 5min AMRAP: 40/30 Cal Row, Max DB C&J 50/35 Rest 5 min 5min AMRAP: 40/30 Cal Bike, Max KBS 70/55 5min AMRAP: 40 Box Jumps, Max Wall Balls

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CrossFit WOD, October 15, 2019

Tuesday, 10/15/19 Metcon (Time) 50 Bar Over Burpees 30 Clean & Jerks 155/105 10 Muscle-Ups

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Tuesday, 10/15/19

Jomo CrossFit – CrossFit A: Metcon (Time) 50 Bar Over Burpees 30 Clean & Jerks 155/105 10 Muscle-Ups

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CrossFit WOD, October 14, 2019

Monday, 10/14/19 Metcon (AMRAP – Rounds and Reps) Amrap 12: 200M Run 12 Front Squats 75/55 8 Toe 2 Bar Metcon (Weight) EMOM 10: 2 Squat Snatches *Choose Load

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Monday, 10/14/19

Jomo CrossFit – CrossFit B: Metcon (AMRAP – Rounds and Reps) Amrap 12: 200M Run 12 Front Squats 75/55 8 Toe 2 Bar A: Metcon (Weight) EMOM 10: 2 Squat Snatches *Choose Load

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CrossFit WOD, October 11, 2019

Friday, 10/11/19 20.1 is Disgusting, Cheers and good luck everyone Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap: […]

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Friday, 10/11/19

Jomo CrossFit – CrossFit 20.1 is Disgusting, Cheers and good luck everyone A: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes B: Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 […]

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Thursday, 10/10/19

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) Amrap 15: 500m Row buy in, with remaining time complete an amrap of: 12 DB Snatch 12 Box Overs 12 Situps 12 HSPUStagger start as needed

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CrossFit WOD, October 9, 2019

Wednesday, 10/09/19 Snatch Practice: (1×1) 10 min after Warm-Up 1 Power Snatch 1 Squat Snatch (or Practice) add weight after completing a good rep of each for your skill level. Work up to a challenging weight. Metcon (AMRAP – Reps) EMOM 16 1. 12/9 Cal Bike 2. 9 Burpees 3. Max Sq. Snatch 115/75 4. […]

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Wednesday, 10/09/19

Jomo CrossFit – CrossFit A: Snatch Practice: (1×1) 10 min after Warm-Up 1 Power Snatch 1 Squat Snatch (or Practice) add weight after completing a good rep of each for your skill level. Work up to a challenging weight. B: Metcon (AMRAP – Reps) EMOM 16 1. 12/9 Cal Bike 2. 9 Burpees 3. Max […]

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