All posts by CrossFit San Luis Obispo

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm) Wilson 805-801-8024
SWEAT at 9:15a ( New Class )
OPEN Gym at **10:30a – 4:15p
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Push Press:

• 5 x 3 Heavy + 5 Negative push ups

WOD: For Time (14 min cap) 10 Rounds:

• 5 Strict Pull Ups
• 10 Deficit Push Ups
  *use (45/25lbs) Plates

Immediately into

• 500m Row For Time

Coached Classes
CrossFit at 9:45a
SWEAT at 9:45a

WOD Partners for time: 35 Min AMRAP

• 50 Back Squats
• 15 Sync bar facing burpees
• 200m run together
• 50 Shoulder to Overhead
• 15 Sync bar facing burpees
• 800m Row or Run
• 50 Deadlifts
• 15 Sync bar facing burpees
• 400m Row or Run

@135/85

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

WOD: 0-5 Mins AMRAP:

• 11 Front Squat
• 7 Push Press
  5-10min

For Time:

• 800m Run
  10-15 mins

AMRAP

• 11 Front squat
• 7 Bar Facing Burpees

@(95/75)

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

• Front Squats
  3 x 3 @80% of 1rm
  2 x 7 @60% of 1rm

WOD: For Time (13 min cap)

5 Rounds

• 12 SGL Arm OH Lunge (6R +6L)
• 12 HS Walk
• 12 TTB

@(50/35)

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **9:00a – 4:15p
CrossFit at 4:30p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

3 Rounds: 5 Down ups + 15 second seated L-sit

Mobilioty: Shoulders, hips, hamstrings

OHS warm up:
1. 7 Hang muscle snatch
2. 7 Behind the neck push press
3. 7 Overhead squats

WOD: For Time (12 min cap)

2 Rounds

• 30 Burpee Box Jump Overs
• 30 Overhead Squats

@(24/20)
@(115/75)

Coached Classes
CrossFit at 9:45a
SWEAT 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: Partner WOD 3 Rounds

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **10:30a – 4:15p
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

• Strict Press 5 x 4
• + 12 Banded Tricep Pull Downs

WOD:  10 Min AMRAP:

• 55 Double Unders
• 5 Hang Power Cleans
• 5 Jerks

@(135/95)