Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at **9:00a – 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:
TEAM SERIES WEEK 1
WOD: Event 2 For time:
RX’D
- 120 Double-Unders, each, relay
- 120 Chest-to-Bar Pull-Ups, total, sets of 15
- 120 Hang Power Snatches, total, sets of 15
- 120 Double-Unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes
Scaled
- 120 Single-Unders, each, relay
- 120 Jumping Chest-to-Bar Pull-Ups, total, sets of 15
- 120 Hang Power Snatches, total, sets of 15
- 120 Single-Unders, each, relay
Men use 65-lb. barbell
Women use 45-lb. barbell
Cap: 15 minutes
This workout begins with the athletes standing tall and the jump rope on the floor. At the call of “3, 2, 1… go!” the first athlete will pick up a jump rope and begin performing double-unders. Once the first athlete has performed 120 reps, the second athlete may begin jumping rope and will also complete 120 reps. The team will then move to the pull-up bar and complete a total of 120 chest-to-bar pull-ups, 60 per athlete. Teams may only use one pull-up bar, with only one athlete working at a time, and the partners must switch who is working after every 15 reps.
The team will then perform a total of 120 hang power snatches in the same fashion as the pull-ups: 60 per athlete, rotating after every 15 reps, and tagging hands when switching. Finally, the team will move back to the jump ropes, where each athlete will perform another 120 double-unders, one athlete at a time, tagging hands when switching. This workout ends when the second partner finishes the last rep of the double-unders.
Every second counts in this workout. The team’s score will be the time it takes to complete all 720 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is a 15-minute time cap. If they do not finish all 720 reps before the time cap, their score will be the number of reps completed.