All posts by CrossFit San Luis Obispo

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:

• 20 Mins to build to 1RM

WOD: For Time (15 min cap)

• 150 Burpees to target
• Every 15 Reps Athlete must complete 3 Bar Muscle Ups

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

5 Rounds

• 12 Deadlift
  Rest 20 Seconds
• 9 Hang Power Cleans
  Rest 20 Seconds
• 6 STOH
  Rest 2 mins

@(155/105)

WOD: 3 Rounds For Time: (17 min cap)

• 300m Row
• 30 Wall Balls
• 90 DU

@(20/14)

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

WOD Partners for time:

• 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats

*The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

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:

Warm Up: 10 mins
400m Row

Mobility: Shoulders, Hips and Hamstrings

3 Rounds

• 5 Hang Muscle Snatch
• 10 Overhead Squats
• 10 Barbell Good Mornings

• Snatch
  6×1 Snatch Deadlift + 1 Snatch @70% of 1RM

WOD For Time: (10 min cap) 30-20-10

• DBL DB Snatch @(50/35)
• 15 TTB After each round

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:

Warm Up: 10 mins

• 400m Row

Mobility: Front Rack, Hamstrings, Lats

3 Rounds:

• 10 Down Ups
• 10 Gymnastics tension Swings
• 10 Barbell Hang Power Cleans

Movement
3×1 min Weighted Plank
Rest 1 min between sets

WOD: 15 Min AMRAP:

• 30 Calorie Bike
• 30 Power Cleans
• 20 Bar Facing Burpees
• 20 Front Squats @(115/75)
• 10 C2B Pull Ups
• 10 Bar Muscle Ups

Cool Down: 5 mins
Hamstring, Tricep and Lat stretch

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:

Warm up: 10mins:

• 3 mins DU practice.

Mobility: Chest, Triceps and Hips

3 Rounds:

• 10 Standing Med Ball Throws
• 30 Single Unders
• 5 HR Push Ups

• Bench Press
  6×3 @80% of 1rm

WOD: For Time 3 Rounds: (17 min cap)

• 50 Wall Balls @(20/14)
• 100 Double Unders

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:

Warm Up: 10 mins
400m Row

Mobility: Shoulders, Hamstrings Glutes

3 Rounds:

• 10 Plate Snatches
• 10 Plate Box Step Ups
• 12 Mountain Climbers

• Clean and Jerk
  6x 1 Hang Squat Clean + 1 Clean and Jerk
  @80% of 1RM

WOD: 11 Min ARMAP

• 12 DBL KB Clean and Jerk @(50/35)
• 8 DBL KB Box Step Overs
• 200m Run

Cool Down: 5 mins
Shoulder, Hamstring + Glute stretch

Scaling:
KB C+J: Weight of KB’s
Step Overs: Weight of KB’s
Run: Row