All posts by CrossFit San Luis Obispo

Have a good weekend Athletes!!!

Hannah doing 18.5

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: For Time

• 60 Deadlifts (165/105)
• 400m Run together
• 80 Back Squats (135/85)
• 400m Run together
• 100 S2OH (95/65)
• 400m Run together
• 120 Air Squats
• 400m Run together
• 150 Sit-ups
• 400m Run together

Partners alternate work/rest at will

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
Last Class “Friday Night Lights” will begin 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: Open 18.5 Complete as many reps as possible in 7 minutes of:

RX’d

• 3 Thrusters
• 3 Chest-to-Bar Pull-Ups
• 6 Thrusters
• 6 Chest-to-B ar Pull-Ups
• 9 Thrusters
• 9 Chest-to-Bar Pull-Ups
• 12 Thrusters
• 12 Chest-to-Bar Pull-Ups
• 15 Thrusters
• 15 Chest-to-Bar Pull-Ups
• 18 Thrusters
• 18 Chest-to-Bar Pull-Ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Men use 100 lb.
*Women use 65 lb.

Scaled:
*Men use 65 lb., perform Jumping Chin-over-Bar Pull-Ups
*Women use 45 lb., perform Jumping Chin-over-Bar Pull-Ups

Coached Classes
First Class at **6:30a 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:

WOD:  9 EMOM

• Min 1: 1-2 Rope Climbs
• Min 2: :40 HS Walk or HS Hold
• Min 3: :40 Hollow Body Plank

For Total Reps

• Tabata Sumo Deadlift High Pull (95/65)

Rest 1min

• Tabata DU’s (Singles count as zero reps)

Rest 1min

• Tabata Hand release Push Ups

Rest 1min

• Tabata Walking Lunges

Rest 1min

• Tabata Bar Hang

Coached Class:
First Class at **6:30a 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:

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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

Skill and Drill:

WOD: “Hansen” 5 rounds for time of:

• 30 Kettlebell Swings (32kg/24kg)
• 30 Burpees
• 30 GHD sit-ups

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option 4 rounds for time of:

• 30 Kettlebell Swings (24kg/16kg)
• 30 Burpees
• 30 GHD sit-ups

Beginner Option 4 rounds for time of:

• 20 Kettlebell Swings (16kg/8kg)
• 20 Burpees
• 20 Sit-Ups

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

8 rounds for Time:

• 20 Seconds Hollow Rocks

10 Seconds rest.

• 20 Seconds Superman Holds

10 Seconds rest.

WOD:  4 rounds, each for time of:

• Row 1000 meters

Rest as needed between efforts.