That’s right! We are officially a CrossFit box! This will be the last post on this website, but all the fun will continue in 2014 on our new website: crossfitthumos.com (don’t worry, the programming you love will remain similar, and the transition should be easy). Go check out the website for the low down on the new affiliation!
Last day of the year! Make sure you come in and make the most of the rest of 2013!
WOD
Strength – Front Squat 5×5
Met Con – 32 Alternating rounds of Tabata
Thrusters 95/63
Double Unders
WOD
Strength – Push Press 7×3
Met Con – For time
15 Shoulder to Overhead 115/73
10 Burpees
30 Toes to Bar
12 Shoulder to Overhead 115/73
10 Burpees
24 Toes to Bar
9 Shoulder to Overhead 115/73
10 Burpees
18 Toes to Bar
Everybody wish Landon a Happy Birthday today!
WOD
Skill – Handstand Pushups
Met Con – “Diane”
21-15-9
Deadlift 225/153
Handstand Pushups
Core – 30 Toes to Bar
The day after Christmas! I hope you’re all ready to to hit it hard today!
WOD
Strength – EMOM for 10 min 3 Power Snatches
Met Con – 5 Rounds for Time
250m Row
10 Lateral Burpees
Core – 3 x ME Hollow Hold
Merry Christmas everyone!
WOD
12 days of Christmas
(Following the lyrics of the song)
1 Handstand Pushup
2 Power Cleans 95/65
3 Box Jumps
4 Pistols (2 each leg)
5 Deadlifts 95/65
6 Burpees
7 Ring Dips
8 Toes to Bar
9 Kettlebell Swings 53/35
10 Jumping Lunges
11 Situps
12 Pullups
Holiday hours this week – We will be closed for evening classes Tuesday December 24 (open for morning classes), and all day Wednesday December 25. Happy Holidays everyone!
WOD
Strength – Back Squat 1 RM
Met Con – 4 Rounds for time
9 Slam Balls 20/15
12 Pushups
60 Double Unders
WOD
Strength – Overhead Squat 5×5
Met Con – 4 Rounds for time
12 Overhead Squats 115/75
24 Box Jumps 24/20
Core – 3 x ME Hollow Hold
WOD
Strength – Clean 1 RM
Met Con – For time
10-1 Power Cleans 135/93
1-10 Over the Bar Burpees
WOD
Strength – EMOM for 12 min 3 Push Jerks
Met Con – “1/2 Cindy”
5 Pullups
10 Pushups
15 Squats
Core – 75 Abmat Situps
sports lab strength and conditioning 