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 (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.

Skills and Drills:

Mobility: Shoulders/Wrists/OH Position

3 Sets not for Time:

• 25 ft. 1 – right Arm (15lb/10lb) plate Waiter Carry
• 25 ft.  switch to left Arm )
• 30s Hollow Body Hold
• 15 Supermans

WOD: 8 min. EMOM

• Odd: 300m Row
• Even: 2 Strict HSPU

Then 2min Rest

10 min. AMRAP

• 5 HSPU
• 10 Pull Ups
• 200m Run

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:

• Snatch High Pull
  4×3, Ascending
• Hang Power Snatch
  Take 4 – 6sets to build to a heavy 3rep
  Use rep sequence: 5-4-3-3-3

20min time limit.

WOD:AMRAP 14min:

• Even: 45sec Max Cal Row
• Odd: 45sec 8 Hang DB Snatch (4R/4L) + 5 Pull-ups

Rx’d:
(35/20) DB

Rx’d+:
(50)/35) DB
Strict Pull-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

*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.

Mobility: L-Spine/Hips/Ankles

Skills and Drill:

• Bench Press
  5 X 3 Increasing weight each set.
  *start at 60% of 1rm

3 Sets not for Time:

• 10 DB Bent Over Reverse Flys
• 15 GHD or (sub 20 Butterfly)
• 20 DB Walking Lunges

25min. time limit.

WOD:  For Time: 50 – 30 – 10

• Box Jumps (24/20)
• Wall Balls (20/14)

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:

Mobility: Wrists/Front Rack Pos./Posterior Chain

16 min. OMEOM

• Odd: 2 Hang Power Cleans @ 65% of your 1RM
• Even: 10 KBS (20kg/16kg)

25min. time limit.

Flexibility: Hamstrings/Lower Back/Calves

WOD: Five Rounds for time:

• 5 Power Clean (135/75)
• 10 Box Jump Over (24/20)

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:

-Push Press
-DB Deadlift

15min time limit.

WOD: Complete as many rounds as possible in 20 minutes of:

-10 Pull-Ups
-5 Dumbbell Deadlifts
-8 Push Presses

♀ 35-lb. DBs, 75-lb. Barbell
♂ 50-lb. DBs, 135-lb. Barbell

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: Partner WOD For Time:

-100 Cal Row
-100 Deadlift (165/105)
-100 Hand release Pushups
-100 Toes to Bar
-100 Air Squats
-200 Sit-ups

*Partners Work/Rest
*Movements and reps maybe divided and rearranged any way.

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)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)

CrossFit San Luis Obispo WOD:

Open Workout 20.5 Standards Video

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

Skills and Drills:

WOD: Workout 20.5
For time, partitioned any way:

-40 Muscle-Ups
-80-Cal. Row
-120 Wall-Ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft..

Time cap: 20 minutes.

Scaled:
♀ Chin-Over-Bar Pull-Ups,
10-lb. ball to 9 ft.
♂ Chin-Over-Bar Pull-Ups,
14-lb. ball to 10 ft.

NOTES:

After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.