All posts by CrossFit San Luis Obispo

04 Mar 2019
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Monday March 4, 2019

Sticky Post By On March 4, 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:

  • Front Squat
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

15 min time limit

WOD: 12AMRAP:

2-4-6-8-10-12

  • OH Squats (115/75)
  • Bar Muscle-Up
  • HSPUs

Accessory: 3 Rounds

  • Front-Racked Kettlebell Bulgarian Split Squat x 10
    Rest 45 seconds, then switch legs.
  • Chinese DB Rows x 12
02 Mar 2019
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Saturday March 2, 2019

Sticky Post By On March 2, 2019

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: 3 Person Team For Time: (40min cap)

  • 1200m Run Together
  • 150 Cal Row
  • 150 Wall Balls (20/14)
  • 150 KB Swings (20kg/16kg)
  • 150 Box Jumps (24/20)
  • 150 Hand release Push Ups
  • 150 Burpees
*Movements must be done in order.
01 Mar 2019
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Friday March 1, 2019

Sticky Post By On March 1, 2019

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Spin at 8:30a
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:

Skills and Drills:

WOD: Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans (weight 135/85)
  • 25 toes-to-bars
  • 50 double-unders
  • 13 squat cleans (weight 185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
  • 11 squat cleans (weight 225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
  • 9 squat cleans (weight 275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
  • 7 squat cleans (weight 315/205)

Stop at 20 minutes.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 hanging knee-raises
  • * 50 single-unders
  • 15 squat cleans (weight 95/55)
  • 25 hanging knee-raises
  • * 50 single-unders
  • 13 squat cleans (weight 115/75)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 hanging knee-raises
  • * 50 single-unders
  • 11 squat cleans (weight 135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 hanging knee-raises
  • * 50 single-unders
  • 9 squat cleans (weight 155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 hanging knee-raises
  • * 50 single-unders
  • 7 squat cleans (weight 185/135)

Stop at 20 minutes.

28 Feb 2019
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Thursday February 28, 2019

Sticky Post By On February 28, 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:A. 4 min to complete AMRAP

  • 40 Double Unders
  • 30 Snatches (75/55)

Rest 1 min

B. From min 5:00-9:00 complete AMRAP

  • 30 Double Unders
  • 30 Snatches (95/75)

Rest 1 min

C. From min 10:00-14:00 complete AMRAP

  • 20 Double Unders
  • 30 Snatches (115/85)

Rest 1 min

D. From min 15:00-19:00-complete AMRAP

  • 10 Double Unders
  • 30 Snatch (125/95)
27 Feb 2019
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Wednesday February 20, 2019

Sticky Post By On February 27, 2019

Coached Classes
CrossFit at **6:00a
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:

Skills and Drills:

  • Deadlift
    Take 2-3sets build to your working weight

15min time limit

WOD: 5 Rounds for time:

  • 9 Deadlifts (225/105)
  • 12 Barbell-Facing Burpees
  • 15 Cal Bike
26 Feb 2019
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Tuesday Februay 26, 2019

Sticky Post By On February 26, 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:

  • 2 Power Snatches + 1 OHS+ 1 Hang Power Cleans
    1-2 acclimation sets, then 2 sets at working weight of the prep complex.

WOD: AMRAP 15min

  • 5 Power Snatches (75/55)
  • 10 Overhead Squats (75/55)
  • 15 Hang Power Cleans (75/55)
  • 20 Calorie Row
  • 50 Double Unders or 100 Single Unders
25 Feb 2019
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Monday February 25, 2019

Sticky Post By On February 25, 2019

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 9:15a
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: 5 rounds for time of:

  • 2 15ft. Rope Climbs
  • 20 Dumbbell Snatches, Alternating Arms

*Men: 50-lb. dumbbell
*Women: 35-lb. dumbbell