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

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

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.

I attending Kelly Starrett’s CrossFit Mobility Certification this past weekend up in Flagstaff and it was great! We dominated our hip flexors with the lacrosse balls today and you can expect much more where that came from. Thank Kelly for the pain storm you will be putting your bodies through, haha!

Randy firing off some squats above the rowers to shave precious seconds!

Workout of the Day
Box Squat 5-5-5-5-5
-rest-
3 rounds for time of:
200m row
15 air squats
10 push ups

WOD Results

Why deadlift with two hands when you can use one?

Workout of the Day
Warm up to ~90-95% 5RM Back Squat
Then,
5 rounds starting every 3 minutes:
4-6 back squats
80m sprint
5 burpees
*rest the remainder of the 3 minutes for each round

We worked on pushing through the mental/physical barriers that pop up during high(er) rep workouts. Your mind coaxes you into thinking for any excuse to justify taking your time or resting during a workout. These mental battles need to be identified and challenged every time you take on a workout. By coming to grips with the fact that your mind will always seek the easy way out, you can train yourself to become mentally stronger. Today’s WOD also gave us a physical reason to push through our perceived limitations. Nice work all around!

Why just clear a hurdle when you can flat out vertically dominate it!?

Workout of the Day
Front Squat 5@65% 5@75% 5@85% of conservative max
-rest-
3 rounds for time:
20 wall balls*
10 knee to elbow
*3 wall ball penalty for dropping ball in the first round. 2 wall ball penalty for dropping it in the thrid round. 1 wall ball penalty for dropping it in the final round!

WOD Results