All posts by CrossFit San Luis Obispo

15 Feb 2019
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Friday February 15, 2019

Sticky Post By On February 15, 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:

Skills and Drills:

  •  Power Clean

15 min time limit:

WOD:  3 Rounds for time:

  • 30 Lunges
  • 20 Burpees
  • 10 Ring Rows
 
Accessory: 12EMOM
Min 1: :40 Behind the neck Press Bar (45/35)
Min 2: :40 DB Hammer Curls
Min 3: :40 Lateral DB Raise
Min 4: :40 Ab Crunch
14 Feb 2019
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Thursday February 14, 2019

Sticky Post By On February 14, 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:

  • Push Jerk
    Take 4-6sets to build to a heavy 3rep

15 min time limit:

WOD: AMRAP 16min

  • 20 Cal Bike
  • 20 Cal Row
  • 10 Push Jerk  (115/75)
13 Feb 2019
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Wednesday February 13, 2019

Sticky Post By On February 13, 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:

WOD:  12 AMRAP:

  • 50 DU’s
  • 7 Ring Dips
  • 10 Hang Squat Cleans (115/75)

Accessory:

  • DB Bent Over Row X 10/side
  • Barbell Hip Thrusts X  10
  • GHD Sit-ups X 20
12 Feb 2019
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Tuesday February 12, 2019

Sticky Post By On February 12, 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: Try to complete in 20 minutes:

  • 5 Strict Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • 10 Strict Pull-Ups
  • 20 Push-Ups
  • 30 Squats
  • 20 Strict Pull-Ups
  • 40 Push-Ups
  • 60 Squats
  • 40 Strict Pull-ups
  • 80 Push-Ups
  • 120 Squats
11 Feb 2019
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Monday February 11, 2019

Sticky Post By On February 11, 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:

  • Power Snatch

15 min time limit

WOD: 3 rounds for time of:

  • 15 Power Snatches (95/65)
  • 15 Thrusters (95/65)

Accessory: 3 Rounds

  • 6 Strict TTB
  • 15/arm Side Plank Reach Through
  • 40 Banded Good Mornings
  • 50 Flutter Kick
  • Deadbug 14reps
09 Feb 2019
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Saturday February 9, 2019

Sticky Post By On February 9, 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 please.

CrossFit San Luis Obispo WOD:

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

WOD: Partner For Time:

  • 100 Burpee to plate (45lb/25lb)
  • 75 Wall Balls (20/14)
  • 50 Box Jump (24/20)
  • 25 Pull-ups
  • 10 Wall Walks
  • 25 TTB
  • 50 Box Jumps (24/20)
  • 75 KB Swings (20kg/16kg)
  • 100 Burpee to plate (45lb/25lb)
*Partners will alternate work/rest at will.
08 Feb 2019
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Friday February 8, 2019

Sticky Post By On February 8, 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:

Skills and Drills:

WOD: 3 rounds for time of:

  • 1,200-meter row
  • 15 Hip-Back Extensions (no momentum)
  • 21 GHD sit-ups