All posts by CrossFit San Luis Obispo

Coached Classes:
SPIN at 8:00a
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

• 100 Burpees to plate (45/25)
• 100 Kettlebell Swing (20kg/16kg)
• 100 Air Squats
• 100 Hand releash Push-ups
• 100 Cal Row
• 200 Sit-ups

*The movements and reps may be rearranged and divided in any fashion.
Partners may not work at the same time.

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 Drills:

WOD: AMRAP 16min

• 1 Lap Bear Crawl l pt per 1/4 lap (4-total)
• 100ft Walking Lunge 1 pt per 50ft
• 30 Single DB (50lbs/35lbs) Box Step-Ups (24/20)

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:

• Split Jerk for load:
  1: 3 reps
  2: 3 reps
  3: 3 reps
  4: 3 reps
  5: 3 reps

20min time limit.

WOD: 15 min AMRAP

• 35 Double Unders
• 15 Dumbell Hang Clean and Jerks
•  35 Double Unders
• 10 Over the Dumbell Burpees

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.

Skills and Drill:

WOD: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• 30sec. Planks
• Mt. Climber
• Deadlift (135/85)
• Box Jumps (24/20)

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:

WOD Murph 5/27/2019

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

Skill and Drill:

WOD: 50-40-30-20-10 for time:

• Ab-Mat Sit-up
• Cal Row
• Russian KB Swing (20kg/16kg)

Coached Classes:
CrossFit at 9:45a

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

CrossFit San Luis Obispo WOD:

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket-propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

“Murph” was posthumously awarded the Congressional Medal of Honor for his gallantry on June 28, 2005. Only one other serviceman has received the award while serving in Afghanistan.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

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

WOD: In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:

“Murph”

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Run

Coached Classes:
SPIN at 8:00a
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 of: Teams of 2: 4 Rounds

• 4 X 200m Row (alternating) (one rower)
• 40 Power Cleans (115/75)
• 40 Box Jump (24/20)
• 40 Ball Slam
  *Both athletes can work at the same time during the Power Cleans, Box Jump and Ball Slam.