All posts by CrossFit San Luis Obispo

15 Mar 2017
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Wednesday March 15, 2017

Sticky Post By On March 15, 2017

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at 12:00p – 4:15p (Open Gym)
Fourth 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:

  • Clean
    Work to 85% of your 1RM Clean & Jerk for a single 8 sets of 1

WOD: AMRAP 14 Minutes

  • 40 Alternating Walking Lunges with Plate Over head (45/25)
  • 20 Kettlebell Swing (22kg/16kg)
  • 10 Pull-ups
14 Mar 2017
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Tuesday March 14, 2017

Sticky Post By On March 14, 2017

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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: 3 rounds for time of:

  • 2 15ft. Rope Climbs
  • 6 Push Jerks (155/105)
  • 12 Deadlifts  (155/105)
  • 24 GHD sit-ups
  • 48 Wall-Ball (20/14)
13 Mar 2017
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Monday March 13, 2017

Sticky Post By On March 13, 2017

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm) (No Class Tomorrow)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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: 4 rounds for time of:

  • 15 Ring Dips
  • 45 Sit-Ups
  • 500m Row
11 Mar 2017
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Saturday March 11, 2017

Sticky Post By On March 11, 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: For Time

  • 100 Burpees to plate (45/25)
  • 100 Kettlebell Swing (20kg/16kg)
  • 100 Air Squats
  • 100 Hand releash Push-ups
  • 100 Cal Row
  • 200 Sit-ups

*The movements and reps may be rearranged and divided in any fashion.
Partners may not work at the same time.

10 Mar 2017
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Friday March 10, 2017

Sticky Post By On March 10, 2017

Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p (Cancelled)
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: Workout 17.3 Prior to 8:00, complete: 3 rounds of:

  • 6 Chest-to-Bar Pull-Ups
  • 6 Squat Snatches (95 / 65 lb.)

Then, 3 rounds of:

  • 7 Chest-to-Bar Pull-Ups
  • 5 Squat Snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:

  • 8 Chest-to-Bar Pull-Ups
  • 4 Squat Snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:

  • 9 Chest-to-Bar Pull-Ups
  • 3 Squat Snatches (225 / 155 lb.)

*Prior to 20:00, 3 rounds of:

  • 10 Chest-to-Bar Pull-Ups
  • 2 Squat Snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:

  • 11 Chest-to-Bar Pull-Ups
  • 1 Squat Snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes

Scaled:
*Jumping Chin-over-Bar Pull-Ups
*Squat Snatches or Power Snatches with Overhead Squats permitted

*Men use 45-75-95-115-135-155 lb.
*Women use 35-55-65-75-95-105 lb.

09 Mar 2017
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Thursday March 9, 2017

Sticky Post By On March 9, 2017

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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:

  • Front Squat
    8 @60%
    8 @65%
    8 @70%
    8 @75%

WOD: 10 AMRAP:

  • 20 Cal Row
  • 30 Wall Balls (20/14)
  • 40 Double-Unders or 100 Single Unders