All posts by CrossFit San Luis Obispo

Coached Classes:
CrossFit at **6:00a
Mobility at 9:15a
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:

• Front Squat
  4 x 7 @65% of 1rm

WOD:For Time (12 min cap) 21-18-15-12

• Wall Balls (20/14)
• 200m Run after each set of wall balls

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:

12 Rounds

3 Hang Power Clean and Jerks

Rest 45 Seconds between efforts

@(155/105)

WOD: AMRAP for reps 5 rounds

:30 ME Box Jump Over Overs
:30 Rest
:30 ME Push Press
1 min rest

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:

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

WOD: Partner WOD for time of: Teams of 3:

100 Calorie Row
100 Box Jump Overs (24/20)
100 Deadlifts (155/105)
100 Wall Balls (20/14)
100 Burpee Bar Hops
100 Wall Balls
100 Deadlifts
100 Box Jump Overs
100 Calorie Row

*Movements must be completed in order. One barbell for all 3 athletes. Only one athlete works at a time.

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

400m odd object run

Mobility: Glutes, lats, shoulders

Running warm up:
1. Leg swings (forward and back + across the body)
2. Glute pull ins and quad snaps (5m of each)
3. Hip and groin opener
4. High knees + butt kicks

Then

Lunges

• 5 x 8 Step Back Lunges
  @55% of 1RM Back Squat

WOD: For Time 10 Rounds: (15 min cap)

• 200m Run
• 1 Legless Rope Climb

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

Tabata: Broomstick overhead squats + 5m shuttle runs

Mobility: Shoulders, hips, hamstrings

Pistol warm up:
1. Goblet squat
2. Band assisted squat/ box pistol/ leg on other
3. Pistol

12 min EMOM

1 Full Snatch
+
1 Overhead Squat

7 mins to build to weight

WOD: 7 Min AMRAP

• 14 Pistol Squats
• 9 Power Snatch

@(95/65)

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

3 Rounds each:

• 10/7 Cal Bike
• 5 Broad jumps

Mobility: Shoulders, triceps, midline

TTB warm up:
1. Tension swings
2. Knees to chest, extending lever into arch
3. TTB

WOD: 20 Min AMRAP

• 5 TTB
• 10 Box Jumps
• 15 Push Press

@(24/20)
@(75/55)