All posts by CrossFit San Luis Obispo

30 Aug 2019
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Friday August 30, 2019

Sticky Post By On August 30, 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 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 Drills:

  • Snatch Grip Push Press + 2 Heaving Snatch Balances
    5 x 1 work at 65% of your 1RM Snatch for 5 sets.
  • Clean
    5 x 1 work at 70% of your 1RM Clean & Jerk for 5 sets.
  • Back Squat
    3 x 8 work at 65% of your 1RM Back Squat for 3×8.
  • Snatch High Pull + 3 Low Hang Snatch Pulls
    Superset the following exercises for 2 sets.
    3 x 1 work at 85% of your 1RM Snatch for 3 sets

Complex A
Superset the following exercises for 3 sets.
3 x 10

  • Single Arm Dumbbell Row
  • Dips

WOD: For Time:

  • 2000m Row
29 Aug 2019
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Thursday August 29, 2019

Sticky Post By On August 29, 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:

  • Thruster 1×10
    Thruster for load:

20min time limit.

WOD: 21-18-15-12-9 for time:

  • Kettlebell Swing (20kg/16kg)
  • Thruster (95/55)
28 Aug 2019
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Wednesday August 28, 2019

Sticky Post By On August 28, 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:

Front Squat + Jerk.
  • 7 Sets: 2 Front Squats + 1 Split Jerk
    Find the right weight and stick with it. Some adjustment is okay.

25min time limit.

WOD: 10 Rounds for Time:

  • 3 Power Snatches (135/85)
  • 7 Toes To Bar
27 Aug 2019
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Tuesday August 27, 2019

Sticky Post By On August 27, 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:

  • Strict Muscle-Ups
  • Hang Power Cleans

20min time limit.

WOD: 3 rounds for time of:

  • 50 Squats
  • 7 Strict Muscle-Ups
  • 10 Hang Power Cleans

♀ 95 lb. ♂ 135 lb.

26 Aug 2019
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Monday August 26, 2019

Sticky Post By On August 26, 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:

WOD: For time:

  • 50 Box Jumps
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings
  • 50 Walking-Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses
  • 50 Back Extensions
  • 50 Wall-Ball shots
  • 50 Burpees
  • 50 Double-Unders

♀ 20-inch Box, 12-kg KB, 35-lb. Push Press, 14-lb. Ball
♂ 24-inch Box, 16-kg KB, 45-lb. Push Press, 20-lb. Ball

24 Aug 2019
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Saturday August 24, 2019

Sticky Post By On August 24, 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: Team of 2

  • Buy in 100 Cal Bike

Then 3 rounds for time:

  • 50 Wall Balls (20/14)
  • 40 DB Snatches (50/35)
  • 30 Pull Ups
  • 20 Cleans (135/95)
  • 10 Synchro BFB
23 Aug 2019
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Friday August 23, 2019

Sticky Post By On August 23, 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 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 Drills:

  • Front Squat 5 Sets:
    6@60%
    6@65%
    6@70%
    6@75%
    6@80%

20min time limit.

WOD: For time (15:00)

30-20-10

  • Front Rack Step Back Lunges (95/65)
  • Box Jumps
  • Sit-Ups