Jomo Crossfit

WOD

WEDNESDAY, 04/08/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) WARM-UP: JOG 5-10 MIN OR CARDIO OF ANY TYPE, THEN: 1 MIN COUCH STRETCH EACH SIDE 1 MIN HAMSTRING STRETCH 10 BIG ARM CIRCLES EACH DIRECTION 10 OVER UNDER STRETCH A: Metcon (AMRAP – Rounds and Reps) ZERO EQUIPMENT WORKOUT: 10-MIN AMRAP: 10 SQUATS 9 Wood Choppers […]

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CrossFit WOD, April 8, 2020

WEDNESDAY, 04/08/20 Warm-up WARM-UP: JOG 5-10 MIN OR CARDIO OF ANY TYPE, THEN: 1 MIN COUCH STRETCH EACH SIDE 1 MIN HAMSTRING STRETCH 10 BIG ARM CIRCLES EACH DIRECTION 10 OVER UNDER STRETCH Metcon (AMRAP – Rounds and Reps) ZERO EQUIPMENT WORKOUT: 10-MIN AMRAP: 10 SQUATS 9 Wood Choppers R 10 PUSH-UPS 9 Wood Choppers […]

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TUESDAY, 04/07/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) WARM-UP BUT FIRST, ROMWOD! THEN; 5 MIN ACTIVE MOVEMENT, ANY MIXTURE OF JOGGING, SQUATS, SITUPS, PLANKS, PUSH-UPS, JUMPING JACKS A: Metcon (AMRAP – Reps) ZERO EQUIPMENT WORKOUT: 5 ROUNDS FOR TOTAL REPS: 1MIN EACH STATION: SUPER JACKS MTN CLIMBERS (1,1) SITUPS INCH WORMS B: Metcon (AMRAP – […]

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CrossFit WOD, April 7, 2020

TUESDAY, 04/07/20 Warm-up WARM-UP BUT FIRST, ROMWOD! THEN; 5 MIN ACTIVE MOVEMENT, ANY MIXTURE OF JOGGING, SQUATS, SITUPS, PLANKS, PUSH-UPS, JUMPING JACKS Metcon (AMRAP – Reps) ZERO EQUIPMENT WORKOUT: 5 ROUNDS FOR TOTAL REPS: 1MIN EACH STATION: SUPER JACKS MTN CLIMBERS (1,1) SITUPS INCH WORMS Metcon (AMRAP – Reps) LIMITED EQUIPMENT WORKOUT: 5 ROUNDS 1 […]

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Monday, 04/06/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) Warm-Up: 4 ROUNDS 10 PASS THROUGH 10 GOOD MORNING 10 SPEALER STRETCH 10 KNEELING TWISTS, A: Metcon (Time) ZERO EQUIPMENT WORKOUT: 6 ROUNDS FOR TIME 400M RUN 20 IRON MIKES 10 BURPEES B: Metcon (Time) LIMITED EQUIPMENT WOD: 6 ROUNDS FOR TIME 400M RUN 20 WEIGHTED LUNGE […]

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CrossFit WOD, April 6, 2020

Monday, 04/06/20 Warm-up Warm-Up: 4 ROUNDS 10 PASS THROUGH 10 GOOD MORNING 10 SPEALER STRETCH 10 KNEELING TWISTS, Metcon (Time) ZERO EQUIPMENT WORKOUT: 6 ROUNDS FOR TIME 400M RUN 20 IRON MIKES 10 BURPEES Metcon (Time) LIMITED EQUIPMENT WOD: 6 ROUNDS FOR TIME 400M RUN 20 WEIGHTED LUNGE STEPS 10 SNATCHES OF ANY TYPE.

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FRIDAY, 04/03/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) WARM-UP: 3 ROUNDS 10 GOOD MORNINGS 10 SLOW AIR SQUATS 10 REV LUNGES (1/2) THEN, 1 MIN COUCH STRETCH EACH LEG 2 MIN STANDING HAMSTRING STRETCH 1 MIN SQUAT HOLD A: Metcon (No Measure) ZERO EQUIPMENT WORKOUT: EMOM 30: -15 PVC OR BROOM OVERHEAD SQUATS -15 SKATERS […]

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CrossFit WOD, April 3, 2020

FRIDAY, 04/03/20 Warm-up WARM-UP: 3 ROUNDS 10 GOOD MORNINGS 10 SLOW AIR SQUATS 10 REV LUNGES (1/2) THEN, 1 MIN COUCH STRETCH EACH LEG 2 MIN STANDING HAMSTRING STRETCH 1 MIN SQUAT HOLD Metcon ZERO EQUIPMENT WORKOUT: EMOM 30: -15 PVC OR BROOM OVERHEAD SQUATS -15 SKATERS EACH LEG -40 DOUBLE UNDERS IF NO JUMPROPE […]

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THURSDAY, 04/02/20

Jomo CrossFit – CrossFit WU: Warm-up (No Measure) ROMWOD THEN JOG FOR 5-10 MIN A: Metcon (AMRAP – Rounds and Reps) ZERO EQPUIPMENT WORKOUT: 20 MIN AMRAP: 100 SINGLES OR 50 DUBS (IF NO ROPE DO HOPS IN PLACE) 10 C2G PUSH-UPS 10 STRICT SITUPS (NO ARMS) RUN 200M B: Metcon (AMRAP – Rounds and […]

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CrossFit WOD, April 2, 2020

THURSDAY, 04/02/20 Warm-up ROMWOD THEN JOG FOR 5-10 MIN Metcon (AMRAP – Rounds and Reps) ZERO EQPUIPMENT WORKOUT: 20 MIN AMRAP: 100 SINGLES OR 50 DUBS (IF NO ROPE DO HOPS IN PLACE) 10 C2G PUSH-UPS 10 STRICT SITUPS (NO ARMS) RUN 200M Metcon (AMRAP – Rounds and Reps) LIMITED EQUIPMENT WORKOUT: AMRAP 20: 50 […]

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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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