All posts by CrossFit San Luis Obispo

04 Dec 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Tuesday December 4, 2018

Sticky Post By On December 4, 2018

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: For Time:

  • 60 Double Unders
  • 30 Alt. DB Snatches (50/35)
  • 60 Double Unders
  • 30 Cal Row
  • 60 Double Unders
  • 30 Toes to Bar
  • 60 Double Unders
  • 30 Cal Row
  • 60 Double Unders
  • 30 Alt. DB Snatches (50/35)

*X 2 Single Unders (120)

03 Dec 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Monday December 3, 2018

Sticky Post By On December 3, 2018

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth 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.

Skills and Drill:

WOD:  For time:

  • Run 800 meters

Then, 10 rounds of the couplet:

  • 10 Handstand Push-Ups
  • 10 Single-Leg Squats

Then, run 800 meters

Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

Intermediate Option For time:

  • Run 800 meters

Then, 10 rounds of the couplet:

  • 6 Handstand Push-Ups
  • 10 Assisted Single-Leg Squats

Then, run 800 meters

Beginner OptionFor time:

  • Jog 400 meters

Then, 10 rounds of the couplet:

  • 10 Knee Push-Ups
  • 10 Squats

Then, Jog 400 meters

01 Dec 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Saturday December 1, 2018

Sticky Post By On December 1, 2018

Coached Classes
First Class 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:

WOD: Partners 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

*All 5 cycles must be completed without the bar touching the ground.
* No Squat cleans; No Thrusters; No back thrusters.
*If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex starts over.
*Partners alternate completing complexes and cannot switch until the partner completes a full complex.
30 Nov 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Friday November 30, 2018

Sticky Post By On November 30, 2018

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a-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:

Skills and Drills:

  • POWER CLEAN + PUSH JERK
    work at 70% of your 1RM Clean & Jerk for 4×2.

WOD: 5 Rounds for time:

  • 30 Cal Bike
  • 12 Burpees
  • 2 In-door Lap Farmer Carry (20kg/16kg)
29 Nov 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Thursday November 29, 2018

Sticky Post By On November 29, 2018

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: EMOM for 3 rounds

  • Station 1-
    5x false grip Ring Pull Ups
    (sub 10 Ring Rows *w false grip)
  • Station 2- Hand stand practice 30 seconds
  • Station 3- :45 sec side plank L
  • Station 4- :45 sec side plank R
AMRAP: 6 min
  • 12 Ab mat Sit Ups
  • 15 Air Squats

Rest 2 min

Then:

AMRAP: 5 min

  • 10 Toes to Bar
  • 12 Box Jump Overs (24/20)

Rest 2 min

Then:

AMRAP: 4 min
  • 8 Strict Toes to Bar
  • 10 DB step Overs (35lb/10lb) in each hand
Snatch (15 min to complete):
  • 65% 3 rep
  • 70% 2 rep
  • 80% 1 rep
28 Nov 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Wednesday November 28, 2018

Sticky Post By On November 28, 2018

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth 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:

Skills and Drills:

  • OHS
    Build to each of your working weights

WOD: AMRAP 3min

  • 21 Overhead Squats (75/55)
  • 21 Over the Bar Burpees
  • Max Calorie Row

Rest 3:00

AMRAP 3min

  • 18 Overhead Squats (95/65)
  • 18 Over the Bar Burpees
  • Max Calorie Row

Rest 3:00

AMRAP 3min

  • 15 Overhead Squats (115/80)
  • 15 Over the Bar Burpees
  • Max Calorie Row

Rest 3:00

AMRAP 3min

  • 12 Overhead Squats (135/95)
  • 12 Over the Bar Burpees
  • Max Calorie Row
27 Nov 2018
Sticky Post By Posted in CrossFit San Luis Obispo Permalink

Tuesday November 27, 2018

Sticky Post By On November 27, 2018

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:

Complex

  • 3 Power Cleans
  • 3 Front Squat
  • 3 Push Jerks

Take 20min to build to a heavy complex.

WOD: AMRAP 12min

  • 3 Power Clean (96/65)
    3 Front Squat
    3 Pust Jerk
  • 15 Toes to Bar