All posts by CrossFit San Luis Obispo

Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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:

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

Skill and Drill:

WOD: 7 Rounds For Time:

1000m Row

Then 7 Rounds

• 10 Power Clean & Jerks (115/75)
• 10 Box Jump

Coached Classes:
First Class at 10:00a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket-propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

“Murph” was posthumously awarded the Congressional Medal of Honor for his gallantry on June 28, 2005. Only one other serviceman has received the award while serving in Afghanistan.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

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

WOD: In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:

“Murph”

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Run

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:

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

WOD: Partner WOD:  3 Person Team For Time

• 100 Cal Row
• 75 S2OH (135/85)
• 50 Burpee Bar Hops
• 100 Cal Row
• 75 Front Squats (135/85)
• 50 Burpee Bar Hops
• 100 Cal Row
• 75 Power Cleans (135/85)
• 50 Burpee Bar Hops

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:

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

Skill and Drills:

WOD:

• CLEAN & JERK
  Work at 70% – 80% of your 1RM Clean & Jerk for 6 x 1
• FRONT SQUAT
  Work to 80% of your 1RM Front Squat for 3 x 2

• 1200m Row
• 10 Burpee
• 70 Cal Bike

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
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:

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

Skill and Drills:

Warm-up:

WOD:  3 rounds of:

• 1 minute of Sumo Deadlift High Pulls
• 1 minute of GHD sit-ups
• 1 minute of Push Presses
• 1 minute of GHD Sit-Ups
  Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

Intermediate Option 3 rounds of:

• 1 minute of Sumo Deadlift High Pulls
• 1 minute of GHD Sit-Ups, to parallel
• 1 minute of Push Presses
• 1 minute of GHD Sit-Ups, to parallel
  Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option 3 rounds of:

• 1 minute of Sumo Deadlift High Pulls
• 1 minute of Sit-Ups
• 1 minute of Push Presses
• 1 minute of Sit-Ups
  Rest 1 minute

Men: 45 lb.
Women: 35 lb.

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:

15 Minutes to Establish a Heavy Set of:

• 2 Squat Cleans + 1 Jerk

WOD: 5 Rounds For Time:

• 9 Deadlifts (135/95)
• 7 Hang Squat Cleans
• 5 Strict Handstand Push-ups

Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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:

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

Skill and Drill:

• Complete 5 Sets of 2 Reps BACK Squat @ 90%

WOD: For Time: 30 – 20 – 10 – 6

• DB Snatch (50/35)
• Pull-ups
• *50 Double-Unders after every set