Jomo Crossfit

WOD

Friday, 01/24/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Complex: 1 Snatch+2 Overhead Squats (10 min clock, work to heavy)Compare to 1/3/20 complex of 3 snatch+3 OHS. Should exceed that weight. A: Metcon (Time) 4 Rounds For Time: 12 Snatches 95/65 12 Overhead Squats 12 Toes 2 Bar

Read more

CrossFit WOD, January 24, 2020

Friday, 01/24/20 Metcon (Weight) Complex: 1 Snatch+2 Overhead Squats (10 min clock, work to heavy) Compare to 1/3/20 complex of 3 snatch+3 OHS. Should exceed that weight. Metcon (Time) 4 Rounds For Time: 12 Snatches 95/65 12 Overhead Squats 12 Toes 2 Bar

Read more

Thursday, 01/23/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) 5 min Max Burpee Box Overs 24/20 -Rest 5 min 4 min Max Burpee Box Overs 24/20 -Rest 4 min 3 min Max Burpee Box Overs 24/20 -Rest 3 min 2 min Max Burpee Box Overs 24/20 -Rest 2 min 1 min Max Burpee Box Overs […]

Read more

CrossFit WOD, January 23, 2020

Thursday, 01/23/20 Metcon (AMRAP – Reps) 5 min Max Burpee Box Overs 24/20 -Rest 5 min 4 min Max Burpee Box Overs 24/20 -Rest 4 min 3 min Max Burpee Box Overs 24/20 -Rest 3 min 2 min Max Burpee Box Overs 24/20 -Rest 2 min 1 min Max Burpee Box Overs 24/20

Read more

Wednesday, 01/22/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) EMOM 12: (alternating) 1). Max Strict Pull-Ups 2). 1 Heavy Clean & JerkScore you pull-ups in wodify, notate your heaviest c&j in the notes. B: Metcon (AMRAP – Reps) Fight Gone Bad(ish): 5 Rounds 1 min Max Bar Muscle-Up 1 min Max Clean & Jerk 155/105 […]

Read more

CrossFit WOD, January 22, 2020

Wednesday, 01/22/20 Metcon (AMRAP – Reps) EMOM 12: (alternating) 1). Max Strict Pull-Ups 2). 1 Heavy Clean & Jerk Score you pull-ups in wodify, notate your heaviest c&j in the notes. Metcon (AMRAP – Reps) Fight Gone Bad(ish): 5 Rounds 1 min Max Bar Muscle-Up 1 min Max Clean & Jerk 155/105 1 min rest

Read more

Tuesday, 01/21/20

Jomo CrossFit – CrossFit A: Metcon (Time) For Time: 10 Rounds for Time: 30 Double Unders 20 Air Squats 10 Burpees

Read more

CrossFit WOD, January 21, 2020

Tuesday, 01/21/20 Metcon (Time) For Time: 10 Rounds for Time: 30 Double Unders 20 Air Squats 10 Burpees

Read more

Monday, 01/20/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Push Press: 10min work to heavy double A: Metcon (Weight) Push Press: 10min work to heavy double B: Metcon (AMRAP – Rounds and Reps) Amrap 10: 20 Wall Balls (20/14) 20 DB Snatch (50/35)

Read more

CrossFit WOD, January 20, 2020

Monday, 01/20/20 Metcon (Weight) Push Press: 10min work to heavy double Metcon (Weight) Push Press: 10min work to heavy double Metcon (AMRAP – Rounds and Reps) Amrap 10: 20 Wall Balls (20/14) 20 DB Snatch (50/35)

Read more

Friday, 01/17/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Deadlift 5×5 (Same Weight) as heavy as possible*All sets are unbroken B: Metcon (AMRAP – Rounds and Reps) Amrap 8: 6 Deadlifts 225/155 6 Bar Over Burpees 6 Chest 2 Bar Pull-Ups

Read more

CrossFit WOD, January 17, 2020

Friday, 01/17/20 Metcon (Weight) Deadlift 5×5 (Same Weight) as heavy as possible *All sets are unbroken Metcon (AMRAP – Rounds and Reps) Amrap 8: 6 Deadlifts 225/155 6 Bar Over Burpees 6 Chest 2 Bar Pull-Ups

Read more

Thursday, 01/16/20

Jomo CrossFit – CrossFit A: Metcon (Time) For Time: 50 Lunges (1/2) 40 DB Snatch (50/35) 30 Burpees 20 Pistols (1/2) 10 Bar Muscle-Ups 20 Pistols 30 Burpees 40 DB Snatch 50 Lunges

Read more

CrossFit WOD, January 16, 2020

Thursday, 01/16/20 Metcon (Time) For Time: 50 Lunges (1/2) 40 DB Snatch (50/35) 30 Burpees 20 Pistols (1/2) 10 Bar Muscle-Ups 20 Pistols 30 Burpees 40 DB Snatch 50 Lunges

Read more

Wednesday, 01/15/20

Jomo CrossFit – CrossFit A: Front Squat (10-8-6-4-2) Complete 5 Sets, ascending in weight as the reps decrease. B: Metcon (Time) For Time: 50 Double Unders 2 Cleans 40 Double Unders 4 Cleans 30 Double Unders 6 Cleans 20 Double Unders 8 Cleans 10 Double Unders 10 Cleans RX: 185/125

Read more