All posts by CrossFit San Luis Obispo

16 Mar 2020
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Monday March 16, 2020

Sticky Post By On March 16, 2020

Coached Classes:
CrossFit at **6:00a
SWEAT at 9:15a
OPEN Gym at **10:30a – 4:15p
CrossFit at 4:30p
CrossFit at 5:30p
Vinyasa Flow at 6:45p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drill:

  • Back Squat
    4 x 8 @75% of 1rm
    1 x 20 @55% of 1rm

WOD: 6 Min AMRAP

  • 3 Box Jump Over Overs
  • 6 Deadlift
  • 9 Bar Facing Burpees

Rest 5 mins

6 Min AMRAP

  • 9 Bar Facing Burpees
  • 6 Deadlift
  • 3 Box Jump Over Overs

@(24/20)
@(225/155)

14 Mar 2020
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Saturday March 14, 2020

Sticky Post By On March 14, 2020

Coached Classes
Vinyasa Flow at 8:30a
CrossFit at 9:45a
SWEAT at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

WOD: Partner WOD: In Pairs

  • 5 Min ME Cal Bike

Then

12 Min AMRAP:

  • 21 Air Squat
  • 7 Burpee Pull Ups

Share workload evenly:

2 Min Rest

  • 5 Min ME Cal Row

Then

12 Min AMRAP:

  • 16 Deadlifts (155/85)
  • 14 Box Jumps (24/20)
  • 12 Handrelease Push-ups

Share workload evenly:

11 Mar 2020
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Wednesday March 11, 2020

Sticky Post By On March 11, 2020

Coached Classes:
CrossFit at **6:00a
Vinyasa Flow at 6:00a
SWEAT at 9:15a ( New Class )
OPEN Gym at **10:30a – 4:15p
CrossFit at 4:30p
CrossFit at 5:30p
Vinyasa Flow at 6:00p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drill:

  • Weighted Pull-up
    5 x 3 + 8 DBL KB Bent Over Row

*5 Mins to build to pull up weight

WOD: For Time (15 min cap) 4 Rounds:

  • 25m DBL DB Front Rack Lunge
  • 5 Burpee Bar Muscle Up

@(50/35)

09 Mar 2020
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Monday March 10, 2020

Sticky Post By On March 9, 2020

Coached Classes:
CrossFit at **6:00a
SWEAT at 9:15a
OPEN Gym at **10:30a – 4:15p
CrossFit at 4:30p
CrossFit at 5:30p
Vinyasa Flow at 6:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drill:

WOD: For Time (18 min cap) 5 Rounds

  • 400m Run
  • 15 Hang Squat Clean Thrusters

@(95/65)

06 Mar 2020
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Friday March 6, 2020

Sticky Post By On March 6, 2020

Coached Classes:
CrossFit at **6:00a
SWEAT at 9:15a
OPEN Gym at **10:30a – 4:15p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drill:

  • Press
    7 x 2 Strict Press + 6 Push Press

*6 mins to build to achievable 2 strict press

WOD: For Time (17 Min cap)

21-18-15-12-9-6-3

  • Overhead Squats
  • Push Ups

@ (95/65)