All posts by CrossFit San Luis Obispo

20 Jul 2019
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Saturday July 20, 2019

Sticky Post By On July 20, 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:

  • 200 Double Unders or 400 Single Unders
  • 100 Wall Balls (20/14)
  • 100 KB Swing (22/16)
  • 100 Box Jump (24/20) must switch every 5 reps.
  • 100 Cal Row

*Partners alternate work rest.

19 Jul 2019
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Friday July 19, 2019

Sticky Post By On July 19, 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:

  • Snatch
    5 x 2 @ 70 %
  • 3 Cleans + 1 Jerk
    4 x 3
  • Front Squat
    1,3,3 @ 85, _ , _ %

Then

  • Strict Press paired with Bent Over Row
    4 sets
    5reps with Strict Press
    10reps with Bent Over Row

Complex A

Superset for 2 rounds.

  • Flutter Kicks
  • Overhead Med Ball Sit Ups
  • Planks 1min
18 Jul 2019
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Thursday July 18, 2019

Sticky Post By On July 18, 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:

  • 1-minute Handstand Hold
  • 21 toes-to-bars
  • 200m Run
17 Jul 2019
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Wednesday July 17, 2019

Sticky Post By On July 17, 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:

  • Clean
    work to 75% of your 1RM Clean & Jerk.

20min time limit.

WOD: 12AMRAP:

  • 20 Cal Bike
  • 12 Deadlifts (135/95)
  • 12 Push Press (135/95)
  • 200m Run
16 Jul 2019
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Tuesday July 16, 2019

Sticky Post By On July 16, 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: 3 rounds for time of:

  • 1,000-meter row

5 rounds of Strict Cindy

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
 

15 Jul 2019
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Monday July 15, 2019

Sticky Post By On July 15, 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: 3 rounds for time of:

  • Run 400 meters
  • 15 Thrusters
  • 21 inverted burpees

♀ 85 lb. ♂ 135 lb.

13 Jul 2019
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Saturday July 13, 2019

Sticky Post By On July 13, 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:

  • 20 Hanging Bear Complexes (95/65)

1 Complex = 5 Cycles of : 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press

*If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex must be restarted.
*Partners will only and must alternate after completing a full complex.
*Each person will complete 10 complexes.