CrossFit San Luis Obispo

28 Apr 2014
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Monday April 28th, 2014

Sticky Post By On April 28, 2014

Coached Classes

First Class at 7:00a
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

  • 3 x 10 Therapy Squats

Strength

Snatch Balance
Click here: to see Snatch Balance

3 x 10
Work on getting “under” the bar.
If a snatch balance cannot be completed, work on the Overhead Squat position only.

WOD:  Row Intervals

  • 250m Row Sprint

Rest 1:00

  • 500m Row Sprint

Rest 1:30

  • 1000m Row Sprint

Rest 2:00

  • 500m Row Sprint

Rest 1:30

  • 250m Row Sprint

After The Row Intervals:

Accumulate as many strict Handstand Push-ups as you can within a 5 min period.

26 Apr 2014
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Saturday April 26th, 2014

Sticky Post By On April 26, 2014

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Strength Back Squat

  • 3@70%
  • 3@80%
  • Max Reps @95%

WOD:  “Barbara” 5 Rounds

  • 20 Pull-ups
  • 30 HR Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely 3 minutes between each round.

Click here: to see the Demo, of the WOD “Barbara”

*Score = total time minus 12 minutes

25 Apr 2014
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Friday April 25th, 2014

Sticky Post By On April 25, 2014

Coached Classes

First Class at 7:00a
Second Class at 4:30p (Open Gym)
Last Class at 5:30p
CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

500m Row

3 Rounds of:

  • 5 Push ups
  • 10 Sit ups
  • 15 Air Squats

Skills and Drills

  • 5-5-5 Clean Pulls

WOD: 5 rounds for time:

  • 5 reps Power Clean (135/75)
  • 10 reps Front Squat (135/75)
  • 5 reps Jerk (135/75)
24 Apr 2014
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Thursday April 24th, 2014

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Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 11:30a (Open Gym)
Last Class at 6:30p

Stretch and Warm-Up

Skill and Drills

  • Up to 10 Rope Climbs
    – If you’re new, focus on learning how to use your legs safely & efficiently & feel free to do    half height climbs until you feel secure.
    Click here: to see The Rope Climb

WOD: “Helen”

3 rounds for time of:

  • 400m Run
  • 21 Kettlebell swing (24kg/16kg)
  • 12 Pull-Ups
22 Apr 2014
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Tuesday April 22nd, 2014

Sticky Post By On April 22, 2014

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 11:30a (Open Gym)
Third Class at 6:30p
Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

Body weight strength

  • 5 sets of 8 Strict Pull-Ups

WOD

5 Rounds for time of:

  • 10 Thrusters (95/65)
  • 30 Double Unders or 125 Single Unders