All posts by CrossFit San Luis Obispo

07 Feb 2019
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Thursday February 7, 2019

Sticky Post By On February 7, 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:

  • Snatch (Bar) 60%

20 min time limit

WOD: AMRAP 18min

  • 70 Wallballs (20/14)
  • 60 Ab Mat Sit-ups
  • 50 Calorie Row
  • 40 Box Jumps (24/20)
06 Feb 2019
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Wednesday February 6, 2019

Sticky Post By On February 6, 2019

Coached Classes
CrossFit at **6:00a
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:

  • Cleans

20 min time limit

WOD: AMRAP 5min

  • 15 Barbell Facing Burpees
  • 21 Power Cleans (135/85)
  • 15 Cal Bike

Rest 5min

AMRAP 5min

  • 15 Barbell Facing Burpees
  • 21 Power Cleans (115/65)
  • 15 Cal Bike

Rest 5min

AMRAP 5min

  • 15 Barbell Facing Burpees
  • 21 Power Cleans (95/55)
  • 15 Cal Bike
05 Feb 2019
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Tuesday February 5, 2019

Sticky Post By On February 5, 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:

  • Front Squat
    Take 5-7sets to build to a heavy single
    Rep sequence: 5-4-3-2-1-1…

WOD: 21-15-9 For Time:

  • Kettlebell Swing (22kg/16kg)
  • Box Jump (24/20)
  • Front Squats (135/85)
04 Feb 2019
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Monday February 4, 2019

Sticky Post By On February 4, 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:

SLO County Games

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

Skills and Drill:

WOD: 5 rounds for time of:

  • 1-minute Handstand Hold
  • 21 Toes-to-Bars

Accessory: Go Up Stairs

  • DB Bicep Curls 3 sets 15reps (35/10)
  • Triceps 3 sets 15reps ( cables pull downs or overhead DB)
  • Sprint on Tredmill 400m or Sprint on Rower 450m
02 Feb 2019
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Saturday February 2, 2019

Sticky Post By On February 2, 2019

Coached Classes
CrossFit at 8:45a
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 (40min cap): 3 Person Team

  • 150 Cal Row
  • 150 Wall Balls (20/14)
  • 150 KB Swings (20/16)
  • 150 Box Jumps (24/20)
  • 150 Pull Ups
  • 150 Burpees
*Movements must be done in order.
SWEAT
  • 150 Cal Row
  • 150 Wall Balls
  • 150 KB Swings
  • 150 Box Jumps or Step Ups
  • 150 Pull Ups or Jumping Pull Ups
  • 150 Burpees
01 Feb 2019
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Friday February 1, 2019

Sticky Post By On February 1, 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:

  • Snatch work at 60%
    6 x 1
  • Clean High Pull + Low Hang Clean + Jerk work at 75%
    5 x 1
  • Front Squat work at 80%
    4 x 1
Complex A
Superset the following exercises for 2 sets.

Timed Hangs (PRONATED GRIP)
Use weightlifting straps if available.
2 x 60 sec.

  • Dumbell Farmers Carry
    2 Laps (50lbs/35lbs)

Then

  • 1200m Row
31 Jan 2019
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Thursday January 31, 2019

Sticky Post By On January 31, 2019

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

  • 4 Rope Climb, 15-ft.
  • 5 Handstand Push-Ups
  • 10 Cal Bike