All posts by CrossFit San Luis Obispo

14 Aug 2019
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Wednesday August 14, 2019

Sticky Post By On August 14, 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:

  • Push Press
    Take 5-6sets to build to a heavy 3Rep
    Use rep sequence; 5-4-3-3-3…

WOD: Tabata: 8 Rounds 20sec work, 10sec rest:

  • Pull-Up
  • Cal Row
  • Push-Up
  • Box Jumps
  • Cal Bike
13 Aug 2019
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Tuesday August 13, 2019

Sticky Post By On August 13, 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: 5 rounds for time of:

  • Row 500 meters
  • 15 Bench Presses

♀ 95 lb.
♂ 135 lb.

12 Aug 2019
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Monday August 12, 2019

Sticky Post By On August 12, 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:2

  • Hang Clean

20min time limit.

WOD: AMRAP In 10 Minutes:

  • 20 Kettlebell Swing (20kg/16kg)
  • 20 OH Walking Lunges w/Plate (25/15)
  • 20 Steps Handstand Walk
    (If you cant walk, 20 shoulder or hip taps against the wall)
*Scoring: Rounds + Reps
10 Aug 2019
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Saturday August 10, 2019

Sticky Post By On August 10, 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: Team of 3 25 Min AMRAP:

  • 60 Deadlifts (135/85)
  • 50 Bar over Burpees
  • 40 Power Cleans (135/85)
  • 30 HSPU
  • 20 Front Squats (135/85)

*2 people are working on AMRAP while 3rd person is running 200m.

**HSPU = DB/Press or HR Push Ups

09 Aug 2019
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Friday August 9, 2019

Sticky Post By On August 9, 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:

WOD:

  • Power Snatch
    8 x 1 @ 65%
  • Power Clean
    3 X 2 @ 65%
  • Front Squat
    3 x 1 @ 80%
Complex A
Superset the following exercises for 3 sets.
  • 5 reps Seated Box Jump (24/20)
  • 8 Glute Ham Raise

Complex B
Superset the following exercises for 2 sets.

  • Stright Arm Plank to Shoulder tap
    Perform max reps in 60 seconds per set
  • Dead Bug
    Perform max reps in 60 seconds per set.

Then

2000m Row

08 Aug 2019
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Thursday August 8, 2019

Sticky Post By On August 8, 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:

  • Squat Clean

20min time limit.

WOD: 12AMPRAP:

  • 9 Burpee Bar Hops
  • 12 S2OH (115/85)
  • 15 Cal Bike
07 Aug 2019
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Wednesday August 7, 2019

Sticky Post By On August 7, 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:

WOD: 3 Rounds for Time:

  • Run 400m
  • 30 Abmat Sit-ups
  • 30 Box Jumps (24/20)
  • 30 Russian Kettlebell Swing (20kg/16kg)
  • 30 Lunges w/ KB (20kg/16kg)