All posts by CrossFit San Luis Obispo

07 Nov 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Thursday November 7, 2019

Sticky Post By On November 7, 2019

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:

Warm Up: 10 mins

-Row 400m

Mobility: Shoulders, Hips and Hamstrings

3 Rounds:

-10 Hang Power Snatch
-10 Overhead Squats
-5 Down Ups

Snatch
-8 X 1 @75% of 1RM

20min time limit.

WOD: 8 Min AMRAP (Reps) 9-7-5

-Overhead Squats
-Bar Facing Burpees
-Pull Ups

@(95/65)

06 Nov 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Wednesday November 6, 2019

Sticky Post By On November 6, 2019

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 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.

Warm Up: 10 mins

  • 3 mins DU practice

Mobility: Calves, shoulders, hips

3 Rounds:

  • 5 Hang Squat Cleans
  • 5 Strict Press
  • 30 Single Unders

Back Squat

  • 2 X 8 @70% of 1rm
  • 3 X 2 @ 90 % of 1rm

20min time limit.

WOD: 5 Rounds For Reps:
2 mins on 1 min off.

  • 75 Double Unders
  • 2 min AMRAP of Clusters

@(95/65)

Cool Down: 5 mins
Calf, Quad and Shoulder Stretch

Scaling:
DU: Volume, 100 single unders Clusters: Weight of barbell.

05 Nov 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Tuesday November 5, 2019

Sticky Post By On November 5, 2019

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.

Warm Up: 10 mins.

  • 400m Carry KB

Mobility: Lats, shoulders, lumbar spine

3 Rounds:

  • 12 Russian KB Swings
  • 10 Jumping Pull Ups
  • 20 Second Handstand Hold

Skill and Drill:

Midline
Accumulate 2 min L-sit hold
* Hanging if no Parralette
* In as little sets as possible

20min time limit.

WOD: 18 Min AMRAP:

  • 400m KB Carry
  • 7 Strict Pull Up
  • 9 HSPU
  • 11 KB Swings

@ (22kg/16kg)

04 Nov 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Monday November 4, 2019

Sticky Post By On November 4, 2019

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 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.

Warm Up: 10 mins 400m Run
Mobility: Chest, triceps, hips

3 Rounds:

  • 10 Supine Medicine Ball Reactive Throws
  • 10 Air Squats
  • 12 Mountain Climbers

Skills and Drill

  • Bench Press
    5 X 3 Increasing weight each set.
    *start at 60% of 1rm

20min time limit.

WOD: For Time (12 min cap)
3 Rounds:

  • 30 Wall Balls (20/14)
  • 11 TTB

Then

  • 800m Run

Cool Down: 5 mins:
Shoulder, Chest, Quad and Hamstring stretch

Scaling:
Wall Balls: Volume, height of target, weight of ball
TTB: Volume, Knees to Chest, Hanging Knee Raises.

02 Nov 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Saturday November 2, 2019

Sticky Post By On November 2, 2019

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

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD For Time:

  • 100 Box Jumps (24/20)
  • 150 Lunges
  • 300 Abmat Sit-ups
    (these may be divided and rearranged in any way)

Then

  • 20 X  200m Row sprints
    (these must be alternated after each row)

*Partners may not work at the same time.

01 Nov 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Friday November 1, 2019

Sticky Post By On November 1, 2019

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)

CrossFit San Luis Obispo WOD:

Open Workout 20.4 Standards Video

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

Skills and Drills:

WOD: Workout 20.4
For time:

  • 30 Box Step-Ups
  • 15 Clean and Jerks, 65 | 95 lb.
  • 30 Box Step-Ups
  • 15 Clean and Jerks, 85 | 135 lb.
  • 30 Box Step-Ups
  • 10 Clean and Jerks, 115 | 185 lb.
  • 30 Single-Leg Squats
  • 10 Clean and Jerks, 145 | 225 lb.
  • 30 Single-Leg Squats
  • 5 Clean and Jerks, 175 | 275 lb.
  • 30 Single-Leg Squats
  • 5 Clean and Jerks, 205 | 315 lb.

Time cap: 20 minutes.

♀ 20-in. Box

♂ 24-in. Box

Scaled:

  • Medicine-Ball Step-Up, C&J 35-55-75- 95-115-135 lb.
  • Medicine-Ball Step-Up, C&J 65-95- 115-135-155-185 lb.

♀ 20-in. Box, 14-lb.

♂ 24-in. Box, 20-lb.

Time cap: 20 minutes.

31 Oct 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Thursday October 31, 2019

Sticky Post By On October 31, 2019

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:

Warm Up: 10 mins

Tabata: Burpees and Scorpions
Mobility: Lumbar spine, Hamstrings, Shoulders

3 Rounds:
-8 Barbell SDHP
-10 Gymnastics Kips
-5 Down ups

Skill and Drill:

TTB EMOM 10 mins:
5-10 reps
*Pick number + Be consistent

WOD: 15 Min AMRAP:

-11 Sumo Deadlift High Pull
-9 Overhead Squats
-7 Bar Facing Burpees
*30 seconds rest between rounds
@(95lbs/65lbs)

Cool Down: 5 mins
Shoulders, Lumbar Spine, Hamstrings

Scaling:
SDHP: Weight of barbell
OHS: Weight of barbell/ Front Squats
Bar facing Burpees: Regular Burpees on the spot/ down ups