Tuesday December 12, 2017

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **11:00a-4:15p (OPEN Gym)
Third Class at 4:30p ( Cancelled )
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.

Skill and Drill:

WOD:  4 rounds for time of:

  • Row 500 meters
  • 10 reps (135/85) Overhead Squats

After WOD 5min Abs

Monday December 11, 2017

First Class at **6:00a (min. of 4 required. Text the coach by 9pm) (Cancelled)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p (Cancelled)
Fourth Class at 5:30p
Last Class at 6:30p (Cancelled)

*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:

Warm-up:

  • Establish a  5 Rep MAX Back Squat

WOD: 3 Rounds for time:

  • 15 Bench Press (135/65)
  • 15 Burpees Box Jumps (24/20)
  • 75 Double-Unders or 150 Single Unders

Saturday December 9, 2017

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work

WOD Partners for time: 30AMRAP

  • 50 Lunges
  • 50 Sit-ups
  • 50 Cal Row
  • 50 Burpees
  • 50 Kettlebell Swings (22kg/16kg)

*Partners alternate after running 200m

Friday December 8, 2017

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p ( Cancelled )

*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:

Warm-up:

  • Hip & Overhead mobility – Proper Barbell warm-up

Skill and Drills:

  • 1RM Squat Snatch from the floor

WOD: For Time: 27 – 21 – 15 – 9

  • Overhead Squats (75/55)
  • Box Jump Overs (24/20)

After WOD 5min Abs

Thursday December 7, 2017

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
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:

Warm-up:

  • Hip Mobility + Core & Glute Activation

Skill and Drills:

  • Behind the Neck Snatch Grip Push Press
    4 – 4 – 4 – 4 – 4

WOD: 4 Rounds for Time:

  • 21 Burpees
  • 15 Toes-to-Bar
  • 9 Double Split Jerks (135/85)

Wednesday December 6, 2017

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
Fourth Class at 5:30p
Last Class at 6:30p ( Cancelled )

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Skills and Drills:

WOD: 4 rounds for time of:

  • 400m run
  • 30 Push Presses (65/45)
  • 20 Jumping Chest-to-Bar Pull-Ups

Scaling this WOD
If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 unbroken reps during the warm-up. For the pull-ups, choose an option that you can complete in 3 sets or less during the workout. Watch The Push Press and The Jumping Pull-Up from the CrossFit Journal prior to starting this workout.

Scaling Option 1
4 rounds for time of:

  • 200m Run
  • 20 Push Presses
  • 15 Jumping Pull-Ups

Men use a 65lb. barbell
Women use a 45lb. barbell

Tuesday December 5, 2017

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **11:00a-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.

Skill and Drill:

WOD: Complete as many rounds as possible in 15 minutes of:

  • 50-ft. Handstand Walk
  • 15 burpees
  • 30 One-Legged Squats, alternating

Scaling WOD
Complete as many rounds as possible in 15 minutes of:

Practice the around-the-worlds during your warm-up.
During the warm-up, experiment with various box heights for the single-leg box squat. Find a height that allows you to complete the first round without rest.