Month: May 2014

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

“Karen” for time:

• 150 wall-ball shots (20/14)

“Karen”

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

WOD

• Row 6400 Meter
  every 1600 meter
• 20 Burpees
• 20 Box Jumps (20)
• 25 Air Squats

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Last Class at 6:30p

Stretch and Warm-Up

Skills and Drills

• Rope Climb Technique
  Spanish Wrap vs J-Hook
  Click here: to see The Rope Climb

3 rounds for time:

• Run 200 meter
• 2 X 15″ feet Rope Climb
• Run 200 meters
• 10 Ring Dips
• Run 200 meter
• 20 Alternating Jumping Lunges

Ring Dip Progressions

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

WOD for time:

• 50 Push Press (45/35)
• 50 Sit ups
• 30 Push Press (95/65)
• 30 Kness to Elbow
• 15 Push Press (135/95)
• 10 Clean and Jerk (135/95)
• 50 Kettlebell Swing (24kg/16kg)
• 1000 Meter Row

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 12:00p (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

Deadlift

• 3@70%
• 3@80%
• max reps at 90%

WOD 12 AMRAP:

• 12 Box Jumps (24/20)
• 6 Thrusters (95/65)
• 6 Burpee Bar Hops

Coached Classes

First Class at 9:15a
Last Class at 5:30p (CXL)

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

“Murph”

For time:

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

For Time:

800m Run

then,

10 rounds of:

• 5 Burpees
• 10 Knees to Elbows

then,

800m Run
Scale the runs to 400m if needed. Scale knees to elbows to knee tucks or abmat sit ups.

Sending good thoughts to one of our own CFSLO’s athletes, Carley, for her Marathon run in Ojai this weekend.  Run fast!

Clif Bar Mountains2Beach Marathon Sunday May 25th 2014

Carley working on her Clean’s