All posts by CrossFit San Luis Obispo

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:

• Buy-In 400m Run as a Team

21-15-9 of:

• Partner Deadlifts (225 for MM, 220 for MF unevenly, 185 for FF)
  MM=male,male. MF=male,female. FF=female,female.
• Partner Bar Facing Burpees

Then

• 100 Wall Balls (20/14)
• 75 Pull-Ups with other Partner Overhead Plate Hold
• 50 Hand Release Push-Ups
  other Partner Pull-Up hang

Then

10 Round Alternating of:

• 9 Deadlifts (135/85)
• 6 Hang Power Cleans
• 3 Push Jerks

Then

• 500m Row each.

Coached Classes
First Class at 6:30a
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: 21-15-9 reps for time of:

• Handstand Push-Ups
• Pull-Ups
• Box Jumps

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

SNATCH DEADLIFT + LOW HANG SNATCH
Work at 65% of your 1RM Snatch. For Snatch Deadlifts, finish at the Power Position.
6 sets = 1 Snatch Deadlift and 1 Low Hang Snatch

WOD: For Time

• Run 10km = 6.2mile or Row  12000m

Coached Class:
First Class at 6:30a
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:

Sam and Mel!!!

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

Skills and Drills: Strength

Squat Cleans Work at 70% of your 1RM C&J.
6 sets 2reps

WOD: For time:

• Plate Overhead Lunge 50 steps (45/25)
• 100 GHD Sit-Ups
• 100 Hip Extensions
• Plate Overhead Lunge 50 steps (45/25)

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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: 7 rounds for time of:

• 11 Body-Weight Deadlifts
• 200m Run

After WOD: 5min Abs

Coached Class:
First Class at 9:15a

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

CrossFit San Luis Obispo WOD

The Man Behind the WOD
This rigorous workout is dedicated to LT Michael P. Murphy, a U.S. Navy SEAL and a true hero. Lt. Murphy was the leader of SEAL team 10, a group of four Navy SEALs, who were assigned to support Operation Red Wing located near Asadabad, Afghanistan. Shortly after arriving at their location, the four men were spotted and soon found themselves outnumbered and under attack by Taliban fighters. With no way to contact headquarters while remaining safe from gunfire, Lt. Murphy risked his own life by exposing himself to enemy fire in order to transmit a call for help and save his unit. He was successful in making the call, but suffered fatal wounds in the process. Lt. Murphy was able to make his way back to his group, however, after a grueling two-hour gunfight, Lt. Murphy and two of his fellow SEALs, Danny Dietz and Matthew Axelson, had fallen. This act of complete selflessness and bravery by Lt. Murphy was what helped save the fourth member of their unit, Marcus Luttrell, who later went on to write the haunting book Lone Survivor.

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

Drills and Skills

WOD: “Murph” For time:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Gym is closed on Monday 5/30/16 in observance of Memorial Day. We will have a CrossFit Class at 9:15a.

Have a good weekend Athletes!!!