All posts by CrossFit San Luis Obispo

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:

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Army C.le Magg. Sc. Roberto Marchini

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

Skills and Drills:

WOD:  “Havana” Complete as many rounds as possible in 25 minutes of:

• 150 Double-Unders
• 50 Push-Ups
• 15 Power Cleans (185/125)

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option Complete as many rounds as possible in 25 minutes of:

• 100 Double-Unders
• 30 Push-Ups
• 10 Power Cleans (135/95)

Beginner Option Complete as many rounds as possible in 20 minutes of:

• 75 Single-Unders
• 20 Knee Push-Ups
• 10 power cleans (75/55)

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:

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

Skill and Drill:

WOD: 4 rounds for time of:

• 30 GHD Sit-Ups
  
• 30 Hip Extensions

• 100-ft. Handstand Walk

Scaling
Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform GHD sit-ups in small doses.

Intermediate Option 4 rounds for time of:

• 20 GHD Sit-Ups
• 20 Hip Extensions
• 50-ft. Handstand Walk, 10 attempts max

Beginner Option 4 rounds for time of:

• 15 Sit-Ups
• 15 Good Mornings
• 100-ft. Bear Walk

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:

On the minute for 20 minutes:

• Clean pull + Clean + Hang Clean + Front Squat
  work at 60% of your 1RM Clean and Jerk

WOD: Complete as many rounds as possible in 8 minutes of:

• 8 Burpee Box Jumps
• 8 Pull-Ups
• 8 Chest to Bar Pull-Ups

Rest 4 minutes. Then:

Complete as many rounds as possible in 8 minutes of:

• 8 Burpee Box Jumps
• 8 Power Cleans (95/65)
• 8 Thrusters (95/65)

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: Teams of 2

5 Rounds For Time:

• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)
  ( Partners alternate running 200m )

Then

• 400m Walking Lunge
  ( Partners alternate work/rest at will )

Then

• 100 Pull-ups
  ( Partners alternate work/rest at will )

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: For time:

• 5000m Row
• 200 Double Unders or 500 Single Unders
• 1200m Run

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:

• Establish a 4RM Front Squat

WOD: 14 Minute AMRAP

• 6 Front Squats (115/65)
• 6 Front Rack Forward Lunges (115/65)
• 18 Lateral Bar Burpees

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:

• Deadlift

WOD:  3 rounds for time of:

• 800m run
• 25 Knees to Elbow
• 25 Deadlifts (225/155)

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option 3 rounds for time of:

• 800m Run
• 15 Knees to Elbow
• 15 Deadlifts (185/125)

Beginner Option 3 rounds for time of:

• 400m run
• 20 Sit-Ups
• 15 Deadlifts (95/65)