Category Archives: Demo

Wednesday 5 October WOD

FOR TIME: 15-12-9 Hand-release Pushups Kettlebell situps @ 35/18lbs (per arm) Post your time to the comments.  Kettlebell situps: Start how Lili is pictured, and finish how Joe is pictured. That is one rep, perform 15 with the left arm … Continue reading

Posted in Demo, Pictures, Rest Day, WOD | 2 Comments

Friday 29 July WOD

WITH A PARTNER, COMPLETE: 800m Run 100 Burpees 200 Chest to ground pushups 300 Front squats @ 45/35lbs  800m Run Post your time and partner to the comments. -Only one person on the two-crossfitter team can do work at a … Continue reading

Posted in Demo, Pictures, Rest Day, WOD | 4 Comments

Wednesday 15 June WOD

FOR MAX REPS: FIGHT GONE BAD 3 Rounds 1min Wallball shots 1min Sumo deadlift high-pull @ 75/45lbs 1min Box jumps @ 20/16″ 1min Push press @ 75/45lbs 1min Row (calorie) 1min Rest Post your total reps to the comments If … Continue reading

Posted in Demo, Pictures, Rest Day, Whiteboard, WOD | 3 Comments

Tuesday 4 January WOD

WARMUP 200 Situps AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES 7 Kettlebell sumo deadlift high pulls @ 70/53lbs 7 Clapping pushups Post your rounds and leftover reps to the comments. IMPORTANT NOTICE (from Andy): Today is Melissa’s birthday!!!! Make … Continue reading

Posted in Demo, Gym shots, Pictures, Uncategorized, Whiteboard, WOD, WOD Results | 12 Comments

Friday 24 December WOD

12 DAYS OF CHRISTMAS 3 Rounds 12 Burpees 11 Butterfly situps 10 Lungewalk steps, per foot 9 Burpees 8 second L-sit hold 7 Jumping squats 6 Ring dips 5 Burpees 4 Chest-to-ground pushups 3 Burpees 2 Handstand holds (10 seconds … Continue reading

Posted in Demo, Pictures, WOD | 2 Comments

Tuesday 7 December WOD

FOR TOTAL TIME: 5 Rounds 10 Second total support hold (rings) 10 Second total L-sit (rings) 10 Second total Handstand hold (floor) Post your total time to the comments. Today you need a partner, and there is no way around … Continue reading

Posted in Demo, Gym shots, Pictures, Whiteboard, WOD | 1 Comment

Thursday 14 October WOD

3 ROUNDS FOR TIME: 15 Ring pushups 15 Ring rows 15 Butterfly abmat situps 15 Overhead squats @ 30/15lbs Post your time to the comments. Yes, the weight on the OH squats is super low but that is all we … Continue reading

Posted in Demo, Gym shots, Misc, Pictures, Whiteboard, WOD | 1 Comment