All posts by CrossFit San Luis Obispo

17 Feb 2020
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Monday February 17, 2020

Sticky Post By On February 17, 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

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

WOD: 20 Min AMRAP

500m Row

3 Rounds
7 Push Press
11 TTB

@(115/75)

Score= total rounds and reps of couplet

Then

EMOM 10 Mins

2 Rope Climbs

15 Feb 2020
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Saturday February 15, 2020

Sticky Post By On February 15, 2020

Coached Classes
CrossFit at 9:45a
SWEAT at 9:45a

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

WOD: Partner WOD For Time

  • 100 Burpees
  • 100 KBS (22/16)
  • 100 Knees to elbow
  • 100 Air Squats
  • 100 Handrelease Push-ups
  • 1200m Run together
  • 200 V-Ups
*The movements and reps may be rearranged and divided in any fashion.
*Partners may not work at the same time.
13 Feb 2020
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Thursday February 13, 2020

Sticky Post By On February 13, 2020

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 8:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Front Squat

  • 5 x 1 @90% of 1rm

WOD: 12 Min AMRAP:

  • 11 Pull Ups
  • 22 Push Ups
  • 33 Alternating BW Lunges
12 Feb 2020
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Wednesday February 12, 2020

Sticky Post By On February 12, 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

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

EMOM 10 Mins

  • Min 1- Row 12/8 cals
  • Min 2- 5-10 TTB

WOD: For Time (18 min cap) 6 Rounds

  • 40 DU
  • 16 Alt DB PP (8R+8L)
  • 10 Burpee Box Jumps

1 Min rest between rounds

@(50/35)
@(24/20)

06 Feb 2020
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Thursday February 6, 2020

Sticky Post By On February 6, 2020

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 8:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

  • Deadlift
    5 x 3 @65% of 1rm

WOD: For Time (14 min cap) 7 Rounds

  • 5 Deadlift
  • 7 DBL DB Hang Power Cleans
  • 9 HSPU

@(225/155)
@(50/35)

04 Feb 2020
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Tuesday February 4, 2020

Sticky Post By On February 4, 2020

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 8:15a ( New Time )
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

WOD: 20 Min AMRAP

  • 33 Double Unders
  • 12 DB Snatch
  • 1 Squat Clean@(50/35)
    @(185/115)