CrossFit San Luis Obispo

13 Jul 2019
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Saturday July 13, 2019

Sticky Post By On July 13, 2019

Coached Classes:
CrossFit at 9:45a
SWEAT at 9:45a

*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:

WOD: Partner WOD For Time:

  • 20 Hanging Bear Complexes (95/65)

1 Complex = 5 Cycles of : 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press

*If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex must be restarted.
*Partners will only and must alternate after completing a full complex.
*Each person will complete 10 complexes.

12 Jul 2019
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Friday July 12, 2019

Sticky Post By On July 12, 2019

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
CrossFit 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: 3 rounds for time of:

  • Run 400 meters
  • 15 Deadlifts
  • 21 Pull-Ups

♀ 165 lb. ♂ 250 lb.

11 Jul 2019
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Thursday July 11, 2019

Sticky Post By On July 11, 2019

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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:

  • Bench Press
    1-2 Acclimation sets then
    5@60%, 5@70%, 5@80%
  • Shoulder Press
    1-2 Acclimation sets then
    5@60%, 5@70%, 5+@80%

Prep:

  • Front Squat
  • Push-Press

WOD: AMRAP 12min

  • 15 Cal Row
  • 12 Front Squat
  • 9 Push-press

Rx’d:
(95/55)

Rx’d+:
(115/75)

10 Jul 2019
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Wednesday July 10, 2019

Sticky Post By On July 10, 2019

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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 Drill:

  • Snatch High Pull
    4 x 3
  • Position 2 Power Snatch
    Hang + Ground
    Build to a heavy complex

WOD: AMRAP 14min

  • 200m Run
  • 10 Pull-ups
  • 200m Run
  • 10 Power Snatch (115/65)
09 Jul 2019
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Tuesday July 9, 2019

Sticky Post By On July 9, 2019

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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:

WOD:

Run 5,000 meters

Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank

08 Jul 2019
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Monday July 8, 2019

Sticky Post By On July 8, 2019

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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 Drill:

WOD: 5 rounds for time of:

  • Run 400 meters
  • 30 GHD Sit-Ups
  • 15 Deadlifts

♀ 165 lb. ♂ 250 lb.

06 Jul 2019
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Saturday July 6, 2019

Sticky Post By On July 6, 2019

Coached Classes:
CrossFit at 9:45a
SWEAT at 9:45a

*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:

WOD: Partner WOD: For Time: 3 Rounds

  • 1000m Row
  • 50 Burpees
  • 50 KB Swings
  • 50 Box Jumps
  • Run 400m Together

*Partners Work/Rest at Will