All posts by CrossFit San Luis Obispo

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 for time:

“Kelly” 5 Rounds

• 400m Run
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

Then

“Grace”

• 30 C&J (135/95)

Then

“Helen” 3 Rounds

• 400m Run
• 21 KB Swings (24kg/16kg)
• 12 Pull-ups

*Partners will alternate work/rest at will. But both partners run together.

Coached Classes
First Class at **6:00a (Class Cancelled)
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:

WOD:  5 rounds for time of:

• 15 Hang Squat Cleans
• 30 Push-Ups

Men: 135 lb.
Women: 95 lb.

Scaling
This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.

Intermediate Option 5 rounds for time of:

• 10 Hang Squat Cleans
• 20 Push-Ups

Men: 115 lb.
Women: 75 lb.

Beginner Option 5 rounds for time of:

• 10 Hang Squat Cleans
• 15 Knee Push-Ups

Men: 75 lb.
Women: 55 lb.

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:

• Push Press
  to find a new 1RM.

20 min time limit.

WOD: 12 min AMRAP:

• 15 Box Jumps (24/20)
• 12 Push Press (115/75)
• 9 Toes to Bar

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:

• Power Snatch
  Take 4 – 5 sets of 3 – 4reps to build
  to a moderate weight to warm up.

WOD: 5 Rounds for time:

• 15 Calorie Row
• 12 Lateral Barbell Burpees
• 6 Power Snatches (95/65)

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: 3 Rounds

• 10 Power Cleans (155/105)
• 10 Toes to Bar

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:

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

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

Skills and Drill:

WOD: ” Wade” For time, wearing a 20-lb. vest or body armor:

• Run 1,200 meters

Then, 4 rounds of:

• 12 Strict Pull-Ups
• 9 Strict Dips
• 6 Strict Handstand Push-Ups

Then, Run 1,200 meters

Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option For time:

• Run 1,200 meters

Then, 4 rounds of:

• 12 Strict Pull-Ups
• 9 Strict Dips
• 6 Strict Handstand Push-Ups

Then, Run 1,200 meters

Beginner Option For time:

• Run 800 meters

Then, 4 rounds of:

• 12 assisted Pull-Ups
• 9 knee Push-Ups
• 6 assisted Dips

Then, Run 800 meters

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 for time:

• 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats
  *The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.