Thrusters make everyone happy!

Workout of the Day
4-6 rounds (as long as you can hold intensity)
1x power clean + 5x thrusters (110/75)
50m kettle bell/dumbbell/ something odd carry
50m sprint
10x push ups
rest :90

WOD Results

Nothing quite as comforting as a box after a tough WOD. Great work Tim!

Monday’s WOD
Max rounds in 12 minutes:
3 Muscle ups
15 kettlebell swings (24/16kg)
100ft walking lunge

Please welcome one of our newest members, Jeff!

Tuesday’s WOD
Push Jerk 3-3-3-3-3
-rest-
3 rounds for time:
Row 200m
15 push ups

Paleo fajitas… Booyea!

Wednesday’s WOD
“Filthy Fifty” or scaled version, 25 minute time cap*
Box Jumps
Jumping Pull up
Kettlebell swings
Walking Lunges
Knees to elbows
Push Press
Back Extension
Wall Balls
Burpees
Double unders
*for every rep you don’t finish in the 25 minutes, you owe me a burpee at some point this week/month. So SCALE APPROPRIATELY!

CFSW gettin’ work done!

Thrusday’s WOD
10 rounds, perform complex every two minutes:
Snatch Pull
Power Snatch
Snatch Balance
Overhead Squat
Snatch

Silvana dominating some floor pressing…

Friday’s WOD
Back Squat 5@65% 5@75% 5@85% of conservative max
-rest-
20 pull ups
run 300m
30 push ups
run 300m
40 sit ups
run 300m
50 squats

UPCOMING CFSW EVENTS
September 25th
Fight Gone Bad 5 – Donate to CrossFit Southwest’s Page
CFSW members! REGISTER HERE

August 31st & September 1st
Ido Portal Workshops REGISTER HERE

Yea it’s cool, Jeremy’s 445# back squat…no big deal. WTF! Nice work!

Workout of the Day
3 rounds for time:
15 Wallless wall balls
20 empty bar good mornings
25 double unders
:30 in L/Tuck-sit

Ring handstand push ups…wha!? Nice Matt!

Workout of the Day
Floor press 8-8-8-8
alt w/ pull ups, chin ups, narrow pull/chin, wide pull/chin
-rest-
4 rounds for time:
5 burpee pull ups
10 sit ups

WOD Results

UPCOMING CFSW EVENTS
September 25th
Fight Gone Bad 5 – Donate to CrossFit Southwest’s Page
CFSW members! REGISTER HERE

August 31st & September 1st
Ido Portal Workshops REGISTER HERE

We are continuing our preparations for the upcoming Fight Gone Bad 5 event on September 25.  Have you signed up yet?  If not, please consider joining us and supporting three very worthy causes:  The Wounded Warrior Project, Livestrong, and the CrossFit Foundation.

 Workout of the Day

Some “Gone Bad” Stuff

3 rounds
Complete as many reps as possible of each exercise in :30, with :30 rest between each exercise, and 1:00 rest between each round.
Sumo Deadlift High Pull (75#/55#)
Box Jump (20″)
Push Press (75#/55#)
Row (cal)

Cherity getting her box squat on…

Workout of the Day
CrossFit Total
3 attempts at 1Rm for the following lifts:
Back Squat
Shoulder Press
Dead LIft
*You score is the best completed rep for each movement.

WOD Results

UPCOMING CFSW EVENTS
September 25th
Fight Gone Bad 5 – Donate to CrossFit Southwest’s Page
CFSW members! REGISTER HERE

August 31st & September 1st
Ido Portal Workshops REGISTER HERE

Welcome back Tim! Sweet take on elevated-feet ring rows!

Workout of the Day
(6x) :08-:15 ring tuck/L-sit
1-2-3-4-3-2-1
Elevated-foot ring row
Explosive push up
-rest-
Tabata Mash up (:20 on/:10 off) alternating each round between
Push ups
Sit ups
Squats

UPCOMING CFSW EVENTS
September 25th
Fight Gone Bad 5 – Donate to CrossFit Southwest’s Page
CFSW members! REGISTER HERE

August 31st & September 1st
Ido Portal Workshops REGISTER HERE

We engaged in some extended discussions/drills to incorporate hip activation today.  One of the inspirations for this comes from this article by Dan John.  Check it out if you have the chance. 

Workout of the Day

Fat (rowing) Helen.

3 rounds for time of:
400 m row
15 kb swings (32 kg)
8 weighted pullups (16 kg)

That’s some serious ring L-sitting, Cy!

Workout of the Day
Clean & Jerk Practice
-rest-
“Grace” 30 C&J for time*
*5:00 time cap. Pick the heaviest weight, but still finish in the time limit.

Firepower!

Enwei, do you have a license for those guns??

We’ve got a ton of new faces around the gym (you may have noticed), and I’m attempting to update the big board in the front office.  If your photo is not up yet, please let Matt or I know.  Feel free to bring out the guns.  Or the crazy eyes. 

(Seriously Dan–little scary)

Workout of the DayReverse ladder for time of
L-pullup x 14, 12, 10, 8…2
Handstand Pushup x 2, 4, 6, 8…14

And a late update to add a ‘Congratulations” to Janis, for placing 8th in Age Group at the Couer D’Alene Triathlon over the weekend!  And congrats as well to her sister, Jenni–(Jim’s wife, Janelle’s mom).  Great job ladies!