All posts by CrossFit San Luis Obispo

30 Oct 2017
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Monday October 30, 2017

Sticky Post By On October 30, 2017

Coached Class:
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
Last Class at 6:30p

*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:

WOD: 5 rounds for time of:

  • 25 Kettlebell Swings (22kg/16kg)
  • 25 Abmat Sit-Ups
  • 25 Knees-to-Elbows
28 Oct 2017
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Saturday October 28, 2017

Sticky Post By On October 28, 2017

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 time.  25 AMRAP

  • 100 Cal Row
  • 100 Power Cleans (135/85)
  • 100 Cal Row
  • 80 Front Rack Step Back Lunges (135/85)
  • 100 Cal Row
  • 60 Shoulder 2 Overhead (135/85)
  • 100 Cal Row
  • 40 Squat Clean Thrusters (135/85)
27 Oct 2017
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Friday October 27, 2017

Sticky Post By On October 27, 2017

Coached Classes
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
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:

Skills and Drills:

WOD:

 -SNATCH
Work at 70% of your 1RM Snatch.  5 sets 2reps
 -3 CLEANS + 1 JERK
Work at 70% of your 1RM Clean & Jerk. 4 sets 3reps
-FRONT SQUAT
Work to 85% of your 1RM Front Squat for a single, then decrease weight for 2×3. For Drop Sets 2×3, decrease weight by 30kg
 -STRICT PRESS
Work at 40% of your 1RM C&J for Press. 4 sets 5reps
Super Set 2 rounds 10eps
-BARBELL ROLL OUTS
-OVERHEAD MED BALL SIT-UPS (20/14)
-PLANKS 1min
26 Oct 2017
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Thursday October 26, 2017

Sticky Post By On October 26, 2017

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:

Warm-up:

Skill and Drills:

WOD: “Cindy” 20 minute AMRAP of:
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
25 Oct 2017
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Wednesday October 25, 2017

Sticky Post By On October 25, 2017

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
Last Class at 6:30p

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

Back Squat

  • 6 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%
 WOD: 4 Rounds for time:
  • 400m Run
  • 14 Ring Rows
  • 40 Double Unders or 100 Single Unders
24 Oct 2017
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Tuesday October 24, 2017

Sticky Post By On October 24, 2017

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:

  • Work up to 65-75% of 1RM Power Clean

Then Complete a 10 Minute EMOM of:

  • 2 Touch and go Power Cleans + 1 Hang Squat Clean + 1 Jerk

WOD: 4 Rounds

4 Minute AMRAP

  • 12 Deadlifts (135/95)
  • 9 Hang Power Cleans (135/95)
  • Max Rep American KBS with time remaining (22/16)

Rest 1 Minute