CrossFit San Luis Obispo

18 Mar 2014
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Tuesday March 18th, 2014

Sticky Post By On March 18, 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

Skill and Drills

“Daniel” For time:

  • 50 Pull-ups
  • 400 meter run
  • (95/65) Thruster, 21 reps
  • 800 meter run
  • (95/65) pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups

daniel-th.jpg
Enlarge image

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

17 Mar 2014
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Monday March 17th, 2014

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Coached Classes

  • First Class at 7:00a
  • Second Class at 4:30p (Open Gym)
  • Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skill and Drills

Four rounds for time of:

  • Run 650 Meters (Up the hill on Chorro St. and back)
  • 25 Overhead Squat (115/75)
    Scale the weight for the workout accordingly.

Click here: Helping with the Overhead Squat

14 Mar 2014
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Friday March 14th, 2014

Sticky Post By On March 14, 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

Skill and Drills

Download: Low SD HD

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:

  • 10 reps 135-lb. deadlifts
  • 15 box jumps, 24-inch
  • 15 reps 185-lb. deadlifts
  • 15 box jumps, 24-inch
  • 20 reps 225-lb. deadlifts
  • 15 box jumps, 24-inch
  • 25 reps 275-lb. deadlifts
  • 15 box jumps, 24-inch
  • 30 reps 315-lb. deadlifts
  • 15 box jumps, 24-inch
  • 35 reps 365-lb. deadlifts
  • 15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:

  • 10 reps 95-lb. deadlifts
  • 15 box jumps, 20-inch
  • 15 reps 135-lb. deadlifts
  • 15 box jumps, 20-inch
  • 20 reps 155-lb. deadlifts
  • 15 box jumps, 20-inch
  • 25 reps 185-lb. deadlifts
  • 15 box jumps, 20-inch
  • 30 reps 205-lb. deadlifts
  • 15 box jumps, 20-inch
  • 35 reps 225-lb. deadlifts
  • 15 box jumps, 20-inch
13 Mar 2014
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Thursday March 13th, 2014

Sticky Post By On March 13, 2014

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

  • 10 Pass Throughs
  • 10 Reverse Pass Throughs
  • 2 rounds of:
    -10 MedBall Thrusters
    -15 MedBall Deadlifts
    -20 MedBall Russian Twists
    -25 Jumping Jacks
  • 15 Strict Presses w/Bar
  • Power Clean Warm-Up w/Bar

Strenght

Power Clean – 8×2

  • Set 1-3: Warm up to a heavy training weight for the remaining sets
  • Set 4-8: Heavy but perfect.  Do not add or reduce weight unless good reason
  • Rest 1-2 minutes between sets

WOD: 12 Minute AMRAP

  • 5 Push Press (75% of Bodyweight)
  • 10 Push-Ups
  • 15 Double Unders

After WOD 1600 Meter row

12 Mar 2014
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Wednesday March 12th, 2014

Sticky Post By On March 12, 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:

Warm-Up and Stretch

Skill and Drill

“Kelly”  5 rounds for time of:

Run 400 meters

  • 30 Box Jump, (24/20)
  • 30 Wall Ball shots, (20/14)

Click here: to see the WOD Demo “Kelly”

09 Mar 2014
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Tuesday March 11th, 2014

Sticky Post By On March 9, 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

Skill and Drills

Muscle-up Transition

  • Knees
  • Straight Leg
  • Seated Banded Harness
  • Laying on Ground, Hip Extension Transition
  • Kipping on The Rings

Click here: to see Muscle up Transitions

5 rounds for time of:

  • Run 800 meters
  • 15-foot rope climb, 5 ascents
  • 50 push-ups