CFAX WOD 08.17.11

Alida, Amy, Morgan and Kelly rotating through a variety of movements.

10! (10, 9, 8, 7…3, 2, 1, reps) for time of:

Push Press, 95/65 pounds

Box Jumps, 24″/20″

Toes to Bar

CFW WOD 08.17.11

3 rounds for total reps:

Carol L showing off her core control with a single leg SB walkout

Box Jumps (20)
DB Power Cleans (20/15)
Push Ups
KB Swings (30)
Double Unders

1:00 on, :30 off, 1:30 rest between rounds

CFW WOD 08.16.11

Lori K and Sue C bringing the workout outside

For Time:
Row 500m
30 Wall Ball Shots(14#)
20 Burpees
30 air squats
20 SDHP (55#)
30 Sit Ups
20 Push Press (55#)
Run 400m

CFAX WOD 08.16.11

Al W. takes first place in the Palos Meltdown mountain bike race!


ME: Pull ups

4:00  rest interval


5 rounds for time of:

5 Deadlifts, 275/185 #

10 Burpees


CFAH WOD 08.16.11

Congrats to EAD Endurance athlete Al W on his 1st place 60+ age group finish at the 2011 Palos Meltdown Cross Country MTB Race. Al gives a nod to his CrossFit training for helping him during some particulary knotty spots on the trail. Way to go, Al!

AMRAP in 20:00 of:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/16)






U.S. Army Bans Vibram FiveFingers (Click)


CFW WOD 08.15.11

Shoulder Press

Post-WOD stretch/community building time

5 rounds for time:
10 Split Jerks(65)
20 Jumping Pull ups

CFAX WOD 08.15.11

Hooverball with 6 twenty pound balls in play at the same time seemed like a good idea on paper

Strength: Deadlifts



MetCon: “Helen”

3 rounds for time of:

Run 400m

21 KB Swings 53/35#

12 Pull ups