All posts by CrossFit San Luis Obispo

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

Saturday October 19, 2019

Sticky Post By On October 19, 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.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD For Time:

  • 100cal Row
  • 200 Walking Lunges
  • 100 Deadlifts (135/95)
  • 200 Abmat Sit-ups
  • 100 Burpee Bar Hops

*Partners will alternate Running 200m and completing the chipper
*Movements must be done in order

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

Thursday October 17, 2019

Sticky Post By On October 17, 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

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

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

Mobility: Shoulders/Chest

3 Sets not For Time:

  • 20sec. Hollow Body Ring Hold
  • 10 Strict Knee Ups
  • 20sec. Ring Hold at Bottom
  • 10 DB Alt. Renegade Rows w/Push up (5 each arm)

WOD: For Time:  12 min. EMOM

  • Odd: 8 DB Bench Press
  • Even: 8 DB Bent Over Rows

Then

For Time:

  • 5 DB ManMakers (50/35)
  • 25 Wall Balls (20/14)
  • 200m Run
  • 4 DB ManMakers (50/35)
  • 20 Wall Balls (20/14)
  • 200m Run
  • 3 DB ManMakers (50/35)
  • 15 Wall Balls (20/14)
  • 200m Run
  • 2 DB ManMakers (50/35)
  • 10 Wall Balls (20/14)
16 Oct 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Wednesday October 16, 2019

Sticky Post By On October 16, 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

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

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Mobility: Lats/Shoulders/L-Spine

5 Sets of:

  • 3 Power Snatch with pause at start position
    No dropping until the last rep.
    Goal is to set up properly before each rep.

20min time limit.

WOD: For Time:

  • Buy in: 500m Row

Then

9 – 15 – 21

  • Kettlbell Swing (22kg/18kg)
  • Box Jumps (24/20)
15 Oct 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Tuesday October 15, 2019

Sticky Post By On October 15, 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

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

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

WOD: 20min AMRAP

  • 7 Toes to Bar
  • 7 Front Squats (135/85)
  • 200m run
14 Oct 2019
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Monday October 14, 2019

Sticky Post By On October 14, 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

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

CrossFit San Luis Obispo WOD:

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

Skills and Drill

  • The Sumo Deadlift High Pull and Progression

15min time limit.

WOD: 5 rounds for time of:

  • 50 Double-Unders
  • 20 Sumo Deadlift High Pulls
  • 20 GHD Sit-Ups
  • 20-Cal. Row

♀ 55 lb. ♂ 75 lb.

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

Saturday October 12, 2019

Sticky Post By On October 12, 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.

CrossFit San Luis Obispo WOD:

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

WOD Partners for time:

  • 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

  • 8 Jumping Pull Ups
  • 10 Hand Release Push-ups
  • 15 Squats

*The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

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

Friday October 11, 2019

Sticky Post By On October 11, 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)

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

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

WOD: Workout 20.1
10 Rounds for time of:

  • 8 Ground-to-Overheads
  • 10 Bar-facing Burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes.

MOVEMENT STANDARDS GROUND-TO-OVERHEAD

  • Every rep begins with the barbell on the ground.
  • Any variation of a snatch or clean and jerk is acceptable.
  • Touch and go is permitted, but deliberately bouncing the barbell is not.
  • Dropping from overhead is OK, but the bar must settle on the ground before the next rep.THE REP IS CREDITED WHEN:
  • The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.
  • The barbell is directly over or slightly behind the middle of the body.
  • Note: If a split-style lift is used, both feet must be brought back in line to finish the rep.

• If using an empty barbell, or a barbell with smaller- than-standard bumper plates, each rep must begin with the barbell clearly below the knees.

MOVEMENT STANDARDS BAR-FACING BURPEE

  • Must use a barbell with 18-inch plates.
  • Must be performed perpendicular to and facing the barbell.

• May jump or step back to reach the bottom position.

• Chest and thighs must touch the ground with the head behind the barbell.

• Hands and feet must remain inside the width of the plates.

• Stepping and/or jumping back to the starting position are both permitted.

• The rep is credited when both feet have touched the ground on the opposite side of the barbell.

• No need to land with both feet at the same time.

• Must be perpendicular to and facing the barbell before starting the next rep.

• If a “no rep” is received for any reason, the entire rep must be repeated.

  • Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
  • Scaled divisions may step over the bar.