All posts by CrossFit San Luis Obispo

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:

Warm Up: 10 mins
400m Odd object Run

Mobility: Chest, L+T spine, hips

3 Rounds:

• 10 Barbell Thrusters
• 20 Second Ring support
• 10 Russian KB Swings

Ring Dip
5 x 3 Weighted + 7 – 10 Kipping Dips
Resting 230 between each set
*Weight should stay the same each set

WOD: For Time 3 Rounds:

• 400m Run
• 21 KB Swings (22kg/16kg)
• 12 Thrusters (95/65)

Cool Down: 5 mins Quads + Shoulder Stretch

Scaling:
Run: Row
KB Swings: Weight of KB
Thruster: Weight of Barbell

Coached Classes
CrossFit at 9:45a Class Cancelled
SWEAT at 9:45a class Cancelled

No Class Thursday – Saturday

C24 Thanksgiving Hours!
Thursday: CLOSED
Friday, Saturday, Sunday: 5:30am – 10pm

**6am SPIN on Wednesday only
**8:30am SPIN on Friday only

Coached Classes:
CrossFit at **6:00a (min. of 4 req. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 6:15p

Modified Thanksgiving schedule this entire week;
CrossFit at 4:30p class Cancelled
CrossFit at 5:30p class Cancelled

CrossFit San Luis Obispo WOD:

No Class Thursday-Saturday

Warm Up: 10 mins

• 400m Run

Mobility: Shoulders, hamstrings, hips

3 Rounds:

• 10 Barbell OHS
• 7 HR Push Ups
• 16 Mountain Climbers

Snatch
EMOM 4 Mins

• 3 Muscle Snatch 40-50%
  2 min rest

EMOM 4 mins

• 2 Hang Power Snatch 50-60%
  2 min rest

EMOM 4 mins

• 1 Full Snatch 60-75%
  *Weight increases each movement (percentages based off 1rm squat snatch)

WOD: 11 Min Clock:
Buy In:

• 600m Run
  Into: In Remaining Time AMRAP
• 12 Ring Dips
• 9 Overhead Squats @(115/75)

Cool Down: 5 mins
Shoulder, Chest and Quad stretch

Scaling:
Run: Row
Ring Dips: Assisted, HR Push Ups
Overhead Squats: Weight of Barbell, Front Squats

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

Modified Thanksgiving schedule this entire week;
CrossFit at 4:30p class Cancelled
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

No Class Thursday-Saturday

Warm Up: 10 mins
Row tech

Mobility: Lats, shoulders, calves

• Min 1- 12 Pull Ups
• Min 2- 50 DU
• Min 3- 12 Down Ups

Repeat 4 Rounds
*Pulling Under Fatigue
*Scale Volume of each movement

WOD:For Time

• 5k Row

Cool Down: 5 mins Glutes, lats, quad stretch

Scaling:
Row: Distance

Coached Classes:
CrossFit at **6:00a (min. of 4 req. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p

Modified Thanksgiving schedule this entire week;
CrossFit at 4:30p class Cancelled
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

No Class Thursday-Saturday

Warm Up: 10 mins
-Row 400m

Mobility: Hamstrings, L+T spine, chest

3 Rounds:
-10 Gymnastics Kips (Progress to Knees to Chest then TTB)
-5 HR Push Ups
-10 Hang DB Snatch

STRENGTH
-Deadlift
5×5
*Increasing weight each set

WOD:For Time (12min cap)

5 Rounds
-12 Push Ups
-15 DB Snatch @(50/35)
-20 TTB

Cool Down: 5 mins Shoulder, L+T spine stretch

Scaling:
TTB: Volume, reduced ROM, Sit Ups
Push ups: Reduced ROM, assisted, Knee Push Ups
DB Snatch: Weight of DB