All posts by CrossFit San Luis Obispo

22 Jan 2020
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Wednesday January 22, 2020

Sticky Post By On January 22, 2020

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **9:00a – 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:

  • 5 Sets
    20 Pike hold (on box) + Unbroken HS Walk or 30 Shoulder taps
    *Athlete picks their distance, must be unbroken
    Rest 2 mins between sets

WOD: For Time

  • 1K Row

5 Mins Rest

  • 1K Row

5 Mins Rest

  • 1K Row
21 Jan 2020
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Tuesday January 21, 2020

Sticky Post By On January 21, 2020

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
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:

Deadlifts

  • 6 x 3 @75% of 3rm
    *Deficit (25lb/45lb) plate

WOD: For Time (18 min cap) 2 Rounds:

  • 800m Run
  • 30 GHD Sit Ups
  • 15 Deadlifts

@(225/155)

20 Jan 2020
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Monday January 20, 2020

Sticky Post By On January 20, 2020

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **9:00a – 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:

Front Squat

  • 5 x 5 @75% of 1rm

WOD: 12 Min AMRAP:

  • 5 Strict C2B Pull Ups
  • 10 Ring Dips
  • 15 Front Squats

@(95/65)

15 Jan 2020
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Wednesday January 15, 2019

Sticky Post By On January 15, 2020

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **9:00a – 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: DT 5 Rounds

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Shoulder to Overhead

@(155/105)

14 Jan 2020
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Tuesday January 14, 2019

Sticky Post By On January 14, 2020

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
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:

WOD: For Time (20 Min cap) 3 Rounds

  • 1K Row
  • 50 Wall Balls

@20/14)

13 Jan 2020
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Monday January 13, 2020

Sticky Post By On January 13, 2020

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **9:00a – 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:

Front Squat:

  • 2 x 2 @85% of 1rm
  • 1 x 4 @70% of 1rm
  • 1 x 10 at 65% of 1rm

WOD: 7 Min AMRAP:

  • 3 Power Snatch
  • 7 Box Jumps

    @(135/95)
    @(24/20)