All posts by CrossFit San Luis Obispo

07 Oct 2017
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Saturday October 7, 2017

Sticky Post By On October 7, 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: Partner WOD: 30AMRAP

  • 50 Cal Row
  • 50 Burpee
  • 50 Air Squats
  • 50 Power Snatch (95/65)
  • 50 Abmat Sit-ups

Partners will alternate running 200m and completing the reps

06 Oct 2017
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Friday October 6, 2017

Sticky Post By On October 6, 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 65% of your 1RM Snatch. 5 sets 2reps
  • 2 CLEANS + 1 JERK
    Work at 70% of your 1RM Clean & Jerk. 5 sets
  • FRONT SQUAT
    Work to 75% of your 1RM Front Squat. 3 sets 2reps

Then

30-20-10 reps for time:

  • Abmat Sit-ups
  • L-Sit (Seconds)
  • Coach’s Choise
05 Oct 2017
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Thursday October 5, 2017

Sticky Post By On October 5, 2017

Coached Classes
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:

Warm-up:

Skill and Drills:

WOD: 3 rounds for time:
  • 3 15ft. Rope Climb
    Scale 4 Rope Pull with toes to rope or knees to elbow
  • 15 Ring Dips
  • 50ft Walking Lunge
  • 20 V-Up with Med Ball (20/14)
  • 200m Run
04 Oct 2017
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Wednesday October 4, 2017

Sticky Post By On October 4, 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
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:

Skills and Drills:

WOD: For time:

  • 25 Thrusters (115/75)
  • 50 Box Jumps (24/20)
  • 75 Deadlifts
  • 1200m Run up Chorro and back.
  • 75 Deadlifts
  • 50 Box Jumps (24/20)
  • 25 Thrusters
  • 400m Row
03 Oct 2017
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Tuesday October 3, 2017

Sticky Post By On October 3, 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:

Every 2mins (6 sets)
  • Squat Clean (pause in catch) + Jerk. Work at you 65% 1RM Clean and Jerk
    Rest 10sec between singles
 

WOD: (A) 7AMRAP

  • 12 Kettlebell Swing (22/16)
  • 12 Burpees

Rest 2min Then

WOD (B) 7AMRAP

  • 6 Hang Power Clean & Jerk (135/85)
  • 12 Burpee Bar Hops
 
02 Oct 2017
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Monday October 2, 2017

Sticky Post By On October 2, 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
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:

  • Sumo Deadlift 2-2-2-2-2-2

WOD: For time:

  • 100 Push-ups
  • 80 Ab-mat sit-ups
  • 60 Alternating Pistol Squats
  • 40 Calorie row
  • 20 Clean (135/85)