All posts by CrossFit San Luis Obispo

27 Jan 2018
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Saturday January 27, 2018

Sticky Post By On January 27, 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:

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

WOD: Partner WOD: For Time:

  • 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
  • 60 Pull-ups (Partner holds Bar in front rack)
  • 60 Box Jumps (Partner holds bottom of Squat)
  • 60 KB Swings (22kg/16kg) (Partner plank position)
  • 10 each alternate 200-meter sprints
    EMOM 2 Burpees each. Start the WOD with 2 Burpees

*If partner doing the static hold stop. Then the working partner must stop too.

26 Jan 2018
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Friday January 26, 2018

Sticky Post By On January 26, 2018

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:  2 rounds for time of:

  • Run 1 mile
  • 100 Sit-Ups

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option: 2 rounds for time of:

  • Run 1,200 meters
  • 75 Sit-Ups

Beginner Option: 2 rounds for time of:

  • Run 800 meters
  • 50 sit-ups
25 Jan 2018
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Thursday January 25, 2018

Sticky Post By On January 25, 2018

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:

  • Snatch 4 sets 3reps
    NO HOOK NO FEET SNATCH
    Work at 60% of your 1RM Snatch.

Points of Performance

  • Feet start in the catch position
  • Your feet don’t move during the movement
  • No hook grip with your hands
  • Exercise is intended to help create a straighter bar path and to emphasize the finish

 

WOD:  “Fran” 21-15- and 9 reps, for time of:

  • Thruster (95/65)
  • Pull-ups
24 Jan 2018
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Wednesday January 24, 2018

Sticky Post By On January 24, 2018

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:

  • Establish a 5RM BACK Squat with a 3 Second Pause on every rep.

WOD: 12 Minute AMRAP

  • 8 Single Arm Overhead KB Walking Lunge (20kg/16kg) *8 Each leg
  • 15 Box Jump Overs (24/20)
  • 10 Goblet Squats (20kg/16kg)
  • 15 Kettlebell Swings (20kg/16kg)
23 Jan 2018
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Tuesday January 23, 2018

Sticky Post By On January 23, 2018

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:

  • Squat Cleans

WOD: 12-9-6 reps for time of:

  • Hang Squat Cleans (165/115)
  • Burpee Bar Muscle-Ups

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:

  • Hang Squat Cleans (125/85)
  • Burpee Chest-to-Bar Pull-Ups

Beginner Option
12-9-6 reps for time of:

  • Hang Squat Cleans (65/45)
  • Burpees
22 Jan 2018
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Monday January 22, 2018

Sticky Post By On January 22, 2018

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:

  • Handstand progression

WOD: 3 rounds for time of:

  • 21 Cal. Row
  • 12 Handstand Push-Ups
  • 3 Rope Climbs, 15-ft. rope

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

3 rounds for time of:

  • 21 Cal. Row
  • 12 Push-Ups
  • 3 Rope Climbs, lying to standing
20 Jan 2018
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Saturday January 20, 2018

Sticky Post By On January 20, 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:

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

WOD Partners for 25 AMRAP:

  • 5 Box Jumps (24/20)
  • 7 Burpee to Plate (45/25)
  • 10 Cal Row

*Partners alternate after completing a full round.