All posts by CrossFit San Luis Obispo

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:

10 – 15 mins to build to moderate weight.

Then

10 mins:

Every 30 seconds

1 Clean and Jerk

WOD: 12 Min AMRAP:

• 5 TTB
• 10 DB Snatch
• 20 Double Unders

@(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:

Lunges:

• 5×7 R+L Step Back Lunges
  @60% of 1rm Back Squat

WOD: For Time (12 min cap)

• 400m Run
• 21 Deadlift
• 21 HSPU

• 400m Run
• 15 Deadlift
• 15 HSPU

• 400m Run
• 9 Deadlift
• 9 HSPU

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
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:

Pull Ups

• 4 x 3 Weighted Pull Ups
• 2 x 6 Weighted Pull Ups

WOD: 20 Min AMRAP

• 33 Push Ups
• 22 Pull Ups
• 11 Plate Box Step Ups (11L + 11R)

@(45lbs/25lbs)
@(24/20)

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

WOD Partners for time:

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:

Front Squat

• 3 x 3 @75-80% of 1rm
• 2 x 7 @65% of 1rm

WOD: For Time 15-12-9-6-3

• Back Squats
• C2B Pull Ups

@(135/95)

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:

6 Rounds

• 1 Power Clean
• 2 Front Squats
• 1 Jerk

20 Mins to build to working weight:

WOD: 7 AMRAP (For reps)

• 600m Med Ball Run
• ME Wall Balls Remainder of time

@(20/14)

Looking forward to 2020 with our CrossFit SLO family!!!

*NO Class Today

Open Gym:

WOD: For Time (17 min cap)

• 50 Calorie row
• 40 DBL DB Push Press
• 30 Burpees to target
• 50 Calorie Row
• 40 DBL DB Push Press
• 30 Burpee Box Jump Overs

@(50/35)
@(24/20)