In other news, we need to catch up on recognizing some accomplishments:

Rebecca after a solid year or more of effort, discovered that she can do strict pullups!  This photo was snapped a second too soon, but she is getting legit strict, neck to bar pullups!

We also have a couple of first muscle ups from last week:  Mark and Victoria both popped up after very minimal instruction.  Never mind the chalk dust in the photos, that’s an impressive feat!

Congrats to all of you!

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

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

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

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

 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)

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

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

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)

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.