All posts by CrossFit San Luis Obispo

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

CrossFit San Luis Obispo WOD:

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

WOD 20 Min AMRAP in Pairs:

25 Cal Row
20 KBS (22kg/16kg)
15 TTB
10 HSPU or 10 Burpee Box Jump Over
5 Power Cleans (185/135) or 60% of Power Clean.

*Alternate exercises

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 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Warm Up: 10 mins

• Tabata free standing HS hold

Mobility: Front rack, Shoulders, Hips

3 Rounds:

• 7 Barbell Push Press
• 3 Barbell Push Jerks
• 10 Air Squats

Skills and Drills:

• Clean and Jerk
  6×1 Power Clean + Clean and Jerk @75% of 1rm

WOD: For Time (10min cap)
21-15-9

• Front Squats @(135/85)
• HSPU

Cool Down: 5 mins
Quad and Shoulder stretch

Scaling:
Front Squat: Weight, rep range.
HSPU: Reduced ROM, Pike HSPU, DBL DB Push Press.

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

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

Tabata: shuttle run, plate hop

Mobility: Lats, forearms, glutes

Pull Up:

• Tension swings
• 90 degree pull
• Pull up

Strength Circuit

• 4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24kg/16kg)
• 4 x 40m Double Overhead KB Walk (24kg/16kg)
• 4 x 15 GHD Hip Extension (20/10)
• 4 x Max effort Double DB seated floor Strict Press (35/10)

WOD: AMRAP 11 Mins

• 11 TTB
• 11 Burpees to Target
• 22 Row
• 22 Hand Releash Push Ups

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **10:30a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Warm Up

Mobility: Front rack, hamstrings, glutes, chest

Clean and Jerk Warm Up:
1. 5 Clean deadlifts, full extension with shrug at top
2. 5 Hang power cleans
3. 5 Push press
4. 5 Push jerk

WOD: For Time:

• 50 Cal Assault Bike
• 25 Power Snatch (135/85)
• 5 Rope Climbs
• 50 Cal Assault Bike
• 25 Deficit Handstand push-ups
• 5 Rope Climbs

Bench Press

• 5×2 @75% of 1rm
  (Pausing 2 seconds at chest)
  3×12 DB Tricep Kick Backs (12R+12L)

*No prescribed weight

AMRAP 7:

• Power Clean and Jerk
  @65% of 1rm C+J

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

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

• 5 mins Row tech.

Mobility: Shoulders, hips, glutes

• Overhead Squat + Shoulder warm up: X 2

1. 5 Hang muscle Snatch
2. 7 Behind the neck Snatch Push Press
3. 10 Overhead Squats

Back Squat

• 7×1 @90% – 92.5%

WOD for Time: For Time 50-40-30-20-10:

• Calorie Row
• Barbell Overhead Squats

@(45/35)

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
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:

WOD: Chipper, for time (26 minutes time cap):

30 Box Jump
30 V Up
30 KB Swing
30 Split Jump
30 HR Push Up
30 Wall Ball
30 Tuck Jump
30 DB Push Press
30 DU
30 Burpee

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

CrossFit San Luis Obispo WOD:

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

WOD Partners for time: 25AMRAP

• 50 Lunges
• 50 Sit-ups
• 50 Cal Row
• 50 Burpees
• 50 Kettlebell Swings (22kg/16kg)

*Partners alternate after running 200m