Category Archives: Demo

Friday 29 July WOD


WITH A PARTNER, COMPLETE: 800m Run 100 Burpees 200 Chest to ground pushups 300 Front squats @ 45/35lbsĀ  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

Wednesday 8 September WOD


AT THE MACDILL AFB GYM @ 1110hrs 3-3-3-3-3 Front Squat Post your weight used for each set in the comments, failed or not. Start with the bar already racked in something and with catches just below where the bar would … Continue reading

Posted in Demo, Gym shots, Pictures, Whiteboard, WOD | 2 Comments